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Advanced Isometric Workout Methods

Most workouts require lots of movement; however, when it comes to isometric workouts, movement becomes irrelevant. Generally these workouts require exercising muscle fibers without changing the length of the fiber, which means the body stays in one spot during the exercise. There are several advanced varieties and techniques for isometric workouts.

  1. Everyday Triceps

    • Advanced workouts don't have to be done in a gym. Even during a day at the office, isometric workouts can be performed on the arms. One technique to increase tricep strength is to use your desk as resistance. To work the triceps, place the hands flat on the desk, arms slightly outside the body, with the elbows facing out. With a 90-degree angle, push downward on the desk, holding for 10 to 15 seconds. Relax for 1 minute and repeat. Perform at least two to three sets to complete fatigue.

    Everyday Biceps

    • If you can do a tricep workout, chances are you can do a bicep workout. Whether at a desk or around the house, nearly any heavy object works as your resistance. If you use a desk, place your hands under the desk, palms flat and facing up. Keep the top part of your arm vertical, with the forearms horizontal. The elbows can rest against your sides. Like the tricep workout, proceed to contract the muscles, except in this case, perform a "lift" contraction.

    Quick Body Compound Exercise

    • One advantage of isometric workouts is the quickness with which they can be performed. Relatively little rest is required between sets, allowing for a much more flexible schedule. If you're in a hurry, a whole-body workout can be performed. Just include three exercises, usually a tricep, bicep and leg exercise. For the legs, find a sturdy wall and lean your back straight against the wall; the legs should form a 90-degree angle. Hold the position for as long as possible. Perform two to three sets. For the triceps, place your hands flat against a wall. Place your body at a 45-degree angle to the wall. Hold for as long as possible. For the biceps, flip around and keep the same body angle, with the palms flat on the wall, except this time, face the opposite direction.

    Advanced Leg Isometrics

    • Beyond sitting position exercises for the legs, other exercises can accompany a leg-focused workout. For leg shape and toning, lay on the floor. Raise one leg up and hold for as long as possible. Allow it to drop and repeat with the other leg. Perform for at least two to three sets. For curling, sit in a chair or on a couch with a front. Place your legs at a 90-degree angles to avoid excess stress on the knees. Pull the legs toward your back. Perform two to three sets.

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