There are many people nowadays, especially males, who are allotting at least two to four hours in making their bodies fitter and healthier. A lot of exercises have been developed for different kinds of people: Pilates, yoga, tie chi, and of course there are isometric exercises that are needed when someone wants to make that big muscle stronger and more structured.

What is it?

The isometric exercise definition is when you are contracting a particular muscle or group of muscles. When you are doing this kind of exercise, it’s all about maintaining muscle strength and not building strength. If done consistently, you’ll be able to get the desired output that you want.

What are some of the exercises?

For you to see muscle growth and become stronger, do the following exercises at least six times a week. You can do 2 to 3 repetition with 20 to 30 second hold early in the morning or in the evening. As your muscles become stronger, you can make the time longer for each set.

  • Bent –over press against the wall

This exercise is like you are doing a push-up but the difference is that you are doing it against the wall and not on the floor. Do a low lunge and start pressing the wall in front of you. Hold it tight and change to left knee. This exercise targets your chest area.

  • Prayer pose

This might look easy but you have to squeeze and flex your muscles while doing this one. You will just make a prayer position and you have got to squeeze your muscles and tighten them up as much as you can. You are going to focus on your arms and shoulder muscles for this exercise.


  • High plank

Planking is one of the vigorous isometric holds one can do. The high plank exercise focuses on your upper back muscles. Be ready to be in a push-up position and stretch your arms and make a tiptoe. Make sure that your spine is straight and your head is looking down. Do not strain your neck by look up.

  • Hip raise

You will be needing a thicker miniband to put around your lower thighs, lie down on your mat and bend your knees with your feet apart for at least 12 inches. Try raising your hips until your thighs reach the height of your knees while you push your knees outwards. This works out your lower extremities muscles.


  • Swiss ball chest fly.

How to build chest muscles? Get your gym ball ready as this exercise needs one to contract your upper arms. Stand up comfortably and put the Swiss ball between your forearms and upper arms parallel to the floor. Gently push the ball inward until you feel your muscles contracting.

When doing isometric exercises don’t forget to

  • squeeze real hard- it’s all about contractions
  • take deep breaths- do the proper breathing
  • assume the position- the form of the position is very important in isometric exercise
  • mix it-up- don’t just use one kind of exercise every day. Achieve optimal health by doing various kinds of exercises.
  • try taking some of the best supplements that are available in Crazy Bulk like Clenbuterol and Winstrol to maximize the results of your isometric exercises.