Isometric exercises are a group of activities characterized by a static movement through which we place our muscles in tension maintaining the posture for several seconds, this to increase muscle strength and tone it without the need to opt for impact activities.
This is the perfect option for those who are recovering from an injury but also for those who want to work the muscles intensely and effectively. Do you want to practice them but you don’t know where to start? In this article of a How we show you the best isometric leg exercises that will help you show tone and defined muscles.
Benefits of Isometric Exercises
If you are looking for an alternative to work your muscles without the need to use machines or have specialized equipment, and even without leaving home, isometric exercises are your best option. However, you should keep in mind that it is important to perform the movements satisfactorily to avoid injuries, in the same way, to guarantee adequate effectiveness the posture must be held between 5 and 10 seconds at beginner levels, time that must be increased as resistance is gained.
Among the benefits of this type of training include:
- They are ideal to gain strength and endurance quickly.
- This is a good option for those recovering from an injury or for people who should avoid impact training.
- They can be done at home or wherever you like.
- They do not merit a great investment of time, with 20 minutes you can perform a complete routine.
- Well done, they have a low chance of causing injuries.
However, it is important to take into account the contraindication of this activity: isometric exercises are prohibited for hypertensive patients and people with heart problems, this is because they increase blood pressure and may represent a risk in these cases.
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Hip lift for femoral and buttocks
This exercise is ideal for those who intend to tone the important area of the buttocks as well as an area of the legs forgotten by many during workouts: the femoral or back part of the thighs, an area to which we must pay attention in order to avoid the accumulation of cellulite in the area.
To perform this exercise you must lie on the floor on your back, preferably on top of a mat. Bend your knees and rest your soles well on the floor, then stretch your arms with your palms firmly against the floor and lift your hip. To start hold the pose for 10 seconds, rest for 20 seconds and repeat three more times. As you gain resistance you must increase the time until you maintain the position for a minute.
Isometric squat for sturdy legs
Squats are one of the best exercises to tone your legs, and when it comes to enhancing their effectiveness, opting for isometrics is an excellent option. With them, you can work the quadriceps or thighs as well as the buttocks.
To perform this exercise you must rest your feet firmly on the floor facing forward, then lower with the buttocks well back, taking care that your knees never exceed the tip of your feet. Your back should be straight and firm, in this posture hold at least 10 seconds, then go up and rest 20 seconds to make three more equal series. Over time you should increase the seconds and get held up to 1 minute in this position.
If you want to facilitate the work, start lowering with your back resting on the wall, on the contrary, if you want to do the most intense exercise, perform the squats supported by one leg, alternating them in each repetition.
On tiptoe for twins to tone
Twins or calves are an area that we must forget when practicing the best isometric leg exercises, and standing on tiptoes is undoubtedly a great option.
Separate your legs to the same width as your shoulders and stand on tiptoe, maintaining this position for at least 30 seconds. With time you will have to extend the time, the more endurance the more effective the exercise will be.
Strengthen the adductors easily
The adductors are the inner side of the thighs, an area prone to sagging that is important to keep properly toned. If you want to opt for an isometric training then you will have to carry out a very simple exercise: lie on your back on a comfortable mat or surface, place a medicine ball or cushion between your thighs and squeeze, keeping the area tight for 20 seconds, then release resting 10 seconds to repeat the exercise three times the same way.
As in the previous cases, as resistance increases, the endurance time should increase.
Isometric exercise for abductors
The outer face of the thigh or abductors must also be taken into account when performing isometric leg exercises, so we propose a simple way to train and strengthen this area prone to cellulite accumulation.
Sit down and bring your knees together, then place your hands on the side of your knees, making an effort to join them together. At the same time, you must exert force with your legs to try to open them, keep the effort for 10 seconds. You must perform 4 series of this type, resting 10 seconds between each exercise.
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Strides for strong thighs, buttocks and femoral
Stride is not an easy exercise, but it is very effective when it comes to tone the legs. This practice also has an isometric version, to perform it you will have to advance one leg and flex it, always ensuring that the knee never passes the toe. Meanwhile, the back leg will be stretched with the tip of the footwell supported from the ground.
In this posture, which should be as you see in the image, hold for 20 seconds, then change legs and repeat the exercise 20 more seconds. Increase time progressively while gaining resistance.