4 Isometric Exercises That Build Big Muscle

4 Isometric Exercises That Build Big Muscle

​Build a better body without moving

DIRECTIONS: Do the exercises 6 days in a row. Start the first day with a 20-second hold in the morning, afternoon, and evening. Every third day, add 5 seconds to each hold. In 3 weeks, you’ll work up to 60 seconds per hold. Do these isometric holds in addition to your regular workouts.

  1. Side Plank

Slide a miniband around your lower thighs. Lie on your left side, hips and knees bent. Raise your body into a side plank. At the same time, raise your right knee until you feel a contraction in your right outer glute. Hold. Switch sides.

 

  1. Hip Raise

Use a thicker miniband on your lower thighs and lie on your back, hips and knees bent and heels 12 inches apart. Raise your hips to form a straight line, and push your knees out until you feel a contraction in both glutes. Hold.

 

  1. Swiss Ball Chest Fly

Stand holding a Swiss ball between your forearms, your upper arms parallel to the floor. Pull your elbows in against the ball until you feel a contraction in both pecs. Hold.

 

  1. Calf Raise

Rise up on your toes, going as high as you can, feeling the contraction in both of your calf muscles. Hold.4 Isometric

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