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