One of the goals we set for ourselves at the beginning of the year is to achieve a stronger and firmer abdomen. As we have talked about on countless occasions, diet plays an important role, although exercise does too.
That is why we want to stop at a good way to get stronger abdominal muscles. It’s about the performing isometric exercises to strengthen the muscles of this area completely.
This type of abdominal does not require instruments or anything like that to carry them out. Simply with our body it will serve us in order to run them. Therefore, they are a good alternative to do anywhere.
What are isometrics and some of their advantages
But first of all, let’s stop at what are isometric abdominals and what advantages they have opposite to another type of abs.
The isometrics what seek is to work the muscles by subjecting them to a resistance with little or no movement. Basically, what is done is to tense the muscle and keep it that way for a short period of time to influence it and work it in the desired way.
Isometrics seek muscular work by subjecting them to resistance, which will make us contract the muscles for a certain time.
These are exercises that any of us can do, because there are different ways to do them in order to achieve the desired effects. In addition, other muscle groups are not involved, since they isolate the abs very well. This helps us avoid diverting tension to other parts of the body that we are not interested in working on at the time.
Isometrics are very beneficial and recommended when we have to recover from an injury, since they are not at all aggressive with joints or with other muscle groups. Hence, any of us can carry them out.
That is why in this post we want to stop at five isometric exercises that we can do anywhere and that will help us achieve much stronger and more consistent abdominal muscles.
Isometric plank with knees supported
First of all we are going to stop at an isometric abdominal exercise for beginners. It is the plate isometrics with supported knees. For them we will place ourselves face down with our knees supported and our arms supported by our elbows.
in quadruped, we move our elbows forward, that are at shoulder height, for us to move the body forward a little, while the knees remain on the ground throughout the exercise.
By supporting the knees we will ensure that the exercise has less tension and we can concentrate more on the abdominal contraction
It is important that in this position let’s keep the trunk stable. To achieve this we are going to contract the buttocks and the abdomen. It is important not to arch your back downwards, but it is necessary to keep your trunk stable. Achieving this stability is what will make us work the abdominal wall, since maintaining this tension for a few seconds will make us work on the muscles worked.
Isometric plank with legs stretched out
As a second alternative we will continue with the isometric plank, but without supporting the knees. It is a variant of the exercise that we have seen before, but more complicated, since the fulcrum is the feet.
The realization is similar. We will stand supported by the elbows and the tips of the feet. The rest of the body will be straight. It is important to seek stability in the trunk, not rounding the back or arching it down or out.
The intensity of the exercise is greater as we do not support ourselves by the knees. Important to stabilize the trunk by contracting the abdominal muscles
For this, what we will do is contract the glutes and keep the abdomen contracted throughout the exercise in order to achieve the stability we seek. This will help us maintain the posture and work the abdominals in the desired way.
Isometric Side Plank
Thirdly, we are going to dwell on the exercise known as the isometrics side plank. As its name indicates, it is carried out laterally, although the mechanics are similar to those described in the previous exercises.
For it we will stand laterally supported by the feet and the elbow of the arm closest to the ground. In this position, what we will do is keep the body straight. The legs together throughout the exercise so that it is the abdomen that works.
The placement is lateral, but the exercise is performed the same as the conventional plank, only that we will work more on the lateral part of the core
Is important that we do not raise the trunk too much laterally or that we lower it. To achieve good stability it is necessary to contract the abdomen, since after all, that is what it is all about, to achieve stability by contracting the abdomen, and thus work it in the correct way.
Abdominal plank with change of arms
Fourth, we are going to stop at the exercise known as abdominal plank with change of arms. This is a conventional abdominal plank that incorporates movement by changing the position of the arms.
To do this we will position ourselves as if we were going to do a conventional plank, starting with the arms supported by the palms on the ground and fully stretched. The abdomen contracted and the trunk stable, to carry out a constant movement that will vary the position of the arms.
The movement of arms will increase the resistance and the effectiveness of the exercise. We will get more difficulty and abdominal contraction
We will start with them stretched out to first bend one at the elbow and support it on the elbow, doing the same with the other arm. When performing this movement, we will stretch again first one arm and then the other. In this way we will achieve a greater resistance, which is the movement, since the trunk must remain contracted and stable throughout the exercise.
As a fifth alternative we are going to stop at the exercise known as scaler. It is a conventional isometric plank with the arms stretched out and supported by the palms of the hands and the tips of the feet.
This is the starting position, but the variant of this exercise will be the movement of the legs, that we will take them alternately forward. To do this we will bend the knee towards the chest.
The variation in this exercise is the movement of the legs, since we must contract the abdomen and maintain the correct posture to work in the proper way.
We are going to do the movement alternately, with each leg. It is important that when doing it we do not lose the abdominal contraction or the stability of the posture. It is necessary that for this you do not arch your back inwards or too much outwards. To achieve this, we will contract the abdominal muscles to the maximum.
These five isometric exercises They will help us to achieve very good results when working the abdomen in an effective and respectful way with the rest of the muscles and joints of the body.
It is true that there are many more variations that we can incorporate to traditional irons. But what we must keep in mind is that the abdominal contraction is always the basis of the results we want to achieve with the exercise.
Images | pexels
Videos 1 | Youtube/ Exercises at Home-Healthy Fitness
Videos 2 | Youtube / Mark
Videos 3 | Youtube/Ninolift
Videos 4 | Youtube/ Recover Physiotherapy
Videos 5 | Youtube/ BestCycling
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