17 Best Isometric Exercises And Benefits For Women Nowadays


Desire to have a slender and perfectly shaped body? Do you wish to tone your muscles without making them move? If yes, then no need to think about anything else other than Isometric Exercises. Nothing can be a better alternative than Isometric Exercises to build your strength.

What Are Isometric Exercises?

Isometric Exercises, an Effective Type of Strength Training is performed without bringing any change to the length of the muscles. They are meant to improve strength without any movement made.

Isometric Training is the best name given to categorize all the exercises that engage muscles and apply tension without reducing or stretching the muscle.

So, whenever the next time you practice Isometric Exercises, know that your muscles are neither expanding nor compressing. All that is happening to them is they are getting flexed.

With including a wide range of moves, an Isometric Training is tailored to target your entire body. What are you then waiting for? Rev up your fitness routine with Amazing Isometric Exercises and work up both your upper as well as the lower body at the same time!

For instance, if you have pressed your hands together with all the ability you can render for say 15 seconds. Will you feel the tension growing in your arms and chest? Yes! But, were you moving your arms while doing all this? No, right? This is what we call as an Isometric Exercise.

Benefits of Isometric Exercise-

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  • Helps you activate almost all the accessible motor units, even those that are hard to do
  • Amount of time spent performing these exercises is very little- not more than 10-30 seconds
  • Improves flexibility of all your joints
  • Aids in lowering blood pressure level
  • Increases strength
  • Gives an impact of physical therapy on the muscles
  • Easy and effective mode of muscular strength training
  • Suitable to heal an injury
  • Enhance connective tissue, joint strength, and strength balance
  • Relieves depression of all age groups in the most natural way
  • Makes a perfect fit for taxing workout regime and HIIT workouts
  • Effortless to perform anywhere, anytime you like

We know it’s getting exciting, and we don’t want to breach your passion at the time when you’re all pumped up to workout.

 Here are compiled 17 Best Isometric Exercises for You to strengthen different parts of your body-

  1. The Bridge

Try this one of the Best Isometric Exercises which is worth entrusting and provides advanced results

  1. Warrior III
Description: https://lh5.googleusercontent.com/vmbYW3zc6-U9B5ySD3C58Z7NvpQZ6HqgD2F9nkGc64DXvq2b6FAgtJb6UrItVPEfBW2kKx15XlOmS4qxwlOYyhs43gkmJ_JwXM8DkvGAFMExiK61uP1uTxAhdr04kP1YkUCzDo8l

Want to improve posture, balance, and entire body coordination? Include this Isometric Exercise in your workout regime with no more delay.

  • Towel Row-
Description: https://lh4.googleusercontent.com/bDwmhwmAv_9oKRVVVXsHrm-lYtrPoIzN_73ihAD6OptlDlK-HKEPmruTiuajuidID__Yd5oiz_EtZ9MnDVEcLn1QHXkjTlXkDV4KxXyS_fUh607g6z9Sb7lykwY-iYv2DpuSVGPs

Bad posture or fewer calories burned- a towel can probably help! Perform this Isometric Row Exercise and contract your back muscles hard with pumping up your biceps as well!

  • Forearm Plank-
Description: https://lh3.googleusercontent.com/VFV4Z9CP-AmM9VYMJ7-D-opbpU29keUXp8u9fnTbASQdtbsiF_7e6rghdK0H9ooAqJcH1LTzIHVRxXjHXAZBlEVJHB2ZcswNLj0rYHT9oyV0l7b4nWRGUOEl2L9rCMwp0kT9gE6R

Are you neglecting your core? Forearm Plank is then an amazing Isometric Exercise for You. One pose for your mood, physique, and of course to improve your strength!

  • Side Plank-
Description: https://lh6.googleusercontent.com/ab_8NwToWS8o3JniU15gdzVcKtuxUeLDScdgQA3bcDvTmyJCw5iTv0rU6XMfrkfxdRLdT5uGDMcwoLUGVgKS1BHBWjXYjmC75_VltIk5W2W0j4PIFVVRo9nk00z1sElMQrm3F-od

Want to target your core, back, and arms with one type of exercise? Include this Great Isometric Exercise in your workout routine.

  • Isometric Push-Up-
Description: https://lh4.googleusercontent.com/ELhXmSWWaSybOPKDGxsqPYdagrd_LZF3V3DPY3VUuaxnmI0SUca79U_VorrX8cDYXfTVh7U4R0cuM_yBzouuDefEYOn332v_vngIlkqv39gvX2rlT2GuXqS3qTKHEsARlgTBbFPr

This Isometric Exercise becomes a good fit for martial artists when it comes to boosting their grappling strength and punching power. Make it your go-to exercise as well very soon!

  • Isometric Quads-
Description: https://lh3.googleusercontent.com/rInXBnBbuVMKN-MSLWtcHl0aQvHQgeMlDnk9xOA3NSWsjOf1owcY0zobvwRBYgfUPISSAPU-mmW0S98bUMj3ch8br_pjSAg9PuZsJexcwCE8H_PCSu3OFyUd5jEaSsnG6tTIzmX7

Best Exercises for Strong Quads? Try Straight Leg Raises, Short Arc Quads, or Wall Sides.

  • Wall Sit-
Description: https://lh3.googleusercontent.com/H-UDPY2IjhkwHXKCpJVwj9TVSETrABIIxd7bNHKGtqoBqwLsKQwnT5PrPJU5aVAVgLLl7o_Nk5-nR-QQ1wLhPTJYwzwqYR9t_mxAXnVw4AcL_yQIwTRxpxpoxYF9Bg0QghZLBgqq

If you are a sports fan, don’t miss out to make Wall Sit- an Excellent Isometric Exercise your regular exercise to try.

  • Weighted Calf Raises-
Description: https://lh5.googleusercontent.com/LKhi3u7XOGlQU52yEFMhfJ01OExwJELdhj_aUbWT6KN0VQPNSEtAoA1wHR6By70BgwlIX6BbeR0NB7JjxuyERUq229VGiq6aFK6uRlB4acVXLla6MG4MK4uhsqvE2nDi-C8qr3uz

Short on time but can’t afford to make your calves strong? Here’s a Killer Isometric Exercise you can try with least of space and no equipment.

  1. Shoulder Raise-
Description: https://lh6.googleusercontent.com/72SMCDmaR0ACLed1nrmPdolae8LlHjRiktsfKOnG7af-51ptuW4BsOMxBIvSKtPYXLkd7e0bP-9kfvjyTCGJ00WwpsmwS35VrlMUlwutTSX0lb1cj7q95gnXmaKmf93o0trqJvaw

Who doesn’t wish to have powerful shoulders? Earn them now with this Exciting Isometric Exercise and get larger, stronger shoulders right away!

  1. Hanging-
Description: https://lh5.googleusercontent.com/KYimtk6ulFWDjEWKmAjNiFpfS-AmtEKaXrmjgqr9E-sbUS_L0FIuk51ahE03TH62p34TPeIim_AbhoQX5Fw1PsNberSQb5TdvBvrpYqqAKOmeZRgi5QhnchF14ot1apitlZIU9F-

With this one Isometric Exercise, you can now derive a number of benefits. Say goodbye to sporting injuries and enhance your core back muscles.

  1. Chest Squeeze-
Description: https://lh3.googleusercontent.com/4NrYOpA2bEmDDhIy7TSPQkIBHYxl-6cF07ER1gs2lsFX5MAfhrt2GVScnFehSIcsJYiT8yKuUJFjon9CeyjeqI9HPCHnHtt4D19mRjk4DU0FFXQeVDiIRbofPHVxF2AwiycOidbD

Whether you’re standing or sitting, this is a convenient Isometric Exercise you can now say hello to effectively shape your chest muscles.

  1. Hip Adduction-
Description: https://lh5.googleusercontent.com/hVeCYadcGvX6UL9i_Rl2qF6OSA7ITXS2o5gL5heqbB3LwZHcDNBD_ic2QkYxvuXRmpLs-XRYLfYMacmcUxOtFDKfMexEIPGAz2-WrEnZsAkPSF7CINTxPUrLbQFRSnsaGyG2EenP

Treat that annoying knees and hips pain with this Incredible Isometric Exercise. Achieving a toned and tight backside is just a workout away now!

  1. Neck Stretch-
Description: https://lh3.googleusercontent.com/F48njr-vSmQ6Q4AQl5aOgl7Kj9GdK59oewfwcaw14BM2en-s1-YBRBobNqISLhW2d0ZvzlQP4XYu3V6HFOpH0XCISfoaqgr7WZ8O6M3dMJktgnt_5WMWscZKrqGfR7R1dEC1bEBa

Pain in the neck or you want to improve the range of its motions- Neck Stretch is a dependable Isometric Exercise you must engage in your workout regime.

  1. Isometric Towel Curls-
Description: https://lh3.googleusercontent.com/HTB2Av0yDIRAjIIiNThkCdDj3rcKYBk4bGTpKcDmGcJvUbzZwlwwwH5m7rd3iTCeybBlyNR_I1IyZDZj3ZLhmGB272NPGHvBXRq1-BrsrpMpr1r3bRk8SIdGaUg0twCgLFxgLXiv

Make your biceps way stronger now with Towel Curl Isometric Exercise. Shed fat and achieve a toned body.

  1. Wall Push-Up-
Description: https://lh5.googleusercontent.com/7vMFWBO-SULKaRfaaKyn7DZqeRIFEGqzjRTc9RivylMfWBKYi57Mkwe_rQbjNg1yJpqpLBFQFvrku4Y6HHkUJWmfb4pXn58gSeHe0nYFz9h1Xj2yLlGR47MycW8R1mmKn18ER_jf

Busy for a workout? Give a quick try to an efficient form of Isometric Exercise to toughen your chest, Shoulders, And Arms.

  1. Barbell Isometric Curls-
Description: https://lh6.googleusercontent.com/kCIHxMoHMHQYWePEA6sXl6J-ItmhtnqeLqiNfk5cj6SKQ46HtstxEZifozX-wEod-FZnvRqkkMBKRygLJKl8QjcGje4eQNFBlVcz0MlAd77WS2beBHEOWCU6Bk32xpNWOzw1z0xV

Arm training can never be avoided, and so the Barbell Curl as well. Improve grip strength, prevent injury and a lot more with the effective Isometric Exercise.

No more tiredness after a long workout session when you can achieve a lot of strength training from such wonderful Isometric Exercises.

Don’t you know that there are two completely different sides of every story? Similarly, Isometric Exercises are good but have drawbacks as well.

Know About the Side-Effects of Isometric Exercises-

  • Strengthen the muscle in regard to one angle only
  • Make some stress on your heart and arteries
  • Not safe for people suffering from high blood pressure and heart conditions

Enhance both your speed and strength with Isometrics and take off excess inches while increasing your overall strength.    

Download FITPASS APP to workout in the premium gyms and fitness studios near you. Get your pass and have fun while getting the most out of the Isometric Exercises Workout.


Wait not to upgrade your exercise program with the advantageous Isometric Exercises suggested for you. So, here you go to achieve the fitness results that you’re looking for with 17 Dynamic Isometric Workouts.

Author Bio

Swati Khandelwal is a health and fitness enthusiast and a Graduation in Physical Education from Delhi University. She writes and shares her knowledge to help people improve their health and fitness.


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