Isometric Abdominal Exercises

Isometric Abdominal Exercises Mean A Flatter Tummy

These are the type of moves that require you to hold them for maximum benefits.  The length of time you remain in position will vary and greatly depend on your fitness level.

For those of you who are beginners start with as little as 3 to 5 seconds hold time to start, and increase by 2 or 3 seconds per week.  Remember that you need to keep from getting sore as pain almost always translates into quitting.

Do a quick warm-up with 2 minutes on an elliptical, treadmill or using an exercise step.  If none of them are available, you can do up/down and left/right reaches continuously for about 1 minute.  Also do this as a cool-down when you’re done.

 

Isometric Abdominal Exercises Instructions

Side Plank

Description

This is an excellent exercise for the lower abdominal muscles.

Method

Lie on one side, ensuring your top hip is stacked above the bottom hip.

Push through your lower arm and leg and lift your body. Ensure that there is a straight line through your feet, hips and head.

Rest your other arm along the side of your elevated body. Hold the position.

Tip – Keep your elbow under your shoulder to avoid upper-body strain. Lower under control and repeat on opposite side.

Advanced Modification

Raise the top leg up a few inches and hold.

Reps And Sets

Begin by performing 3 reps of 3 to 10 second holds for one set, progressing to 2-3 sets of 30 to 60 seconds each over time.

 

Bridge Pose

Description

This is a lower-abdominal and lower-back strengthening exercise.

Method

Lie flat on your mat, with your knees bent and your feet planted firmly down.  Your arms should be at your sides, palms down.

Squeeze your gluteal muscles and then push your hips up until there is a straight line from your knees and hip to your upper body.

Keep your shoulders on the floor. Hold the position.

Tip – Don’t lift too high or flare your ribs as these will push your back into hyper-extension.

Advanced Modification

Extend one leg carefully out in front of you and hold the position without dropping or tilting your pelvis.

Reps And Sets

Begin by performing 5 reps of 10 second holds for one set, progressing to 2-3 sets of 60 second holds.

 

Superman Pose

Description

This exercise requires co-contraction of the abdominal wall muscles to stabilise your pelvis and is a perfect complement to the two previous moves.

Method

Assume a Table Top pose (which is on all fours) with your hands below your shoulders and knees below hips. Set your lower back into neutral – neither overly rounded nor arched  – and on an exhale pull in your abs naval to spine.

Slowly extend your right leg and your left arm, focusing on the length between your fingers and your toes.

Tip – Ensure that your back does not dip down and that your shoulders and pelvis do not tilt sideways.

Hold this position for 10 seconds or more.

Slowly bring your leg and arm back and begin with the other side.  That is one complete rep.

Reps And Sets

Begin with 3 to 5 holding each rep 10 seconds or more.  Over time increase to 3 reps making a full set and performing 2 or more sets holding for each side for 15 to 20 seconds.

PHOTO 

That’s yours truly.  Age 58.

 

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One Comment Add yours

  1. Excellent advice. You surely know what you say – just look at your results!

    Like

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