Isometric Exercises are moves where you hold in a position under tension. And often when we think of “core” isometric moves, we think of Planks. And while Planks are great isometric core moves, they aren’t the only great Isometric Core Exercises.
These 10 Isometric Core Exercises are a great way to build your core stability and strength so that your core works properly during heavy lifts. All of these moves also work your entire core – they work everything from your shoulders to your knees not just your abs.
Because these moves improve your core stability, they can help you not only get a stronger, more toned middle, but they can also help you prevent and alleviate injury.
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All of these moves are great for everyone from the beginner to the advanced lifter just pick the variation right for you. Also, to get the most out of these moves, you have to make sure to hold with proper form.
Isometric Core Moves are the perfect chance to build your mind-body connection and focus on the correct muscles engaging and working. By building your mind-body connection, you will teach your body to recruit the correct muscles quickly when you do other lifts, helping you to not only lift more but also lift properly to prevent injury.
Because you are holding in an uncomfortable position, these moves will also help you build mental toughness and learn to become comfortable being uncomfortable, which is essential for achieving results.
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If your form breaks down, rest and reset. Do not simply hold these moves to hold for longer. Make sure the correct muscles are engaging when you hold even if it means you can’t hold as long.
– If you want to improve your posture, lessen upper back, neck and shoulder pain while also strengthening your upper body and core, you need to do the Dip Hold.
And if you want to make the move even more challenging and core intensive, you need to add in some sort of Leg Raise or Knee Tucks.
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To do the Dip Hold from parallel or dip bars, place one hand on each bar and then push up to the top of a dip with your arms locked out and your shoulders down and back. Press your chest out and draw your shoulders down so that you aren’t shrugging. You want to think about elongating your neck.
Beginners may need to use some assistance and lightly keep one foot on the ground. If this is still too much, they can also do this move from a bench.
To do Knee Tucks, while holding at the top of the Dip, bend your knees and tuck your knees up to your chest. Move slowly and make sure you don’t shrug your shoulders up as you lift. If bringing both knees in at the same time is too much, try lifting one knee up at a time.
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To advance the move, you can do straight Leg Raises. Starting with your legs hanging straight down at the top of the dip, raise your legs out straight in front of you till your quads are about parallel to the ground. Then lower your legs back down. While you may rock back a bit as you raise, do not let your shoulders shrug.
Lift your legs and then lower back down. If you can’t lift your legs to parallel to the ground, try raising one leg out straight in front of you at a time or try the Knee Tucks.
To do the Basic Dip Hold from a bench, sit on a bench and place your hands on the edge just outside your butt. Your fingertips should hang over the edge of the bench. With your legs out straight in front of you (you can bend your knees to make the move easier), lift yourself up and in front of the bench.
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Straighten your arms out and keep your butt right back by the bench. Make sure to draw your shoulder blades down and back so that you aren’t shrugging. You want a nice tall posture with your chest pressed out and your neck nice and long. Hold at the top. Do not let your hips come up as you hold. You want to keep your butt down and back.
Handstands are a great way to build core stability and improve your mind-body connection because you not only have to engage your core but you actually have to think about engaging everything to be able to hold a freestanding handstand.
Even if you can’t yet hold a freestanding handstand, there are handstand variations you can use to still work your upper body and core while helping you build toward that freestanding handstand.
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The Banana is another great way to improve your mind-body connection as well as your core strength and stability. It is a very tough move and an advanced variation of the Pelvic Tilt so beginners will want to start with the Pelvic Tilt Progression and learn to keep their abs engaged before trying the Banana.
To do the Banana and improve your mind-body connection so that you can engage your entire core (everything from your shoulders to your knees), start lying on your back with your legs out straight and your arms reaching overhead on the ground. Your legs should be together and your arms should be right by your head.
Press your low back into the ground and draw your belly button in toward your spine as you lift your legs and arms up off the ground.
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Your neck and head should be in a neutral position between your arms and your legs should be together and out straight a few inches off the ground.
Hold here, squeezing your legs together as you try to get your shoulder blades up off the ground while keeping your low back against the ground and abs engaged.
Beginners may find they need to lift their legs up higher toward the ceiling or bend their knees to keep their low back against the ground and their abs engaged.
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When we do unilateral moves, our core has to work harder to keep us balanced and in the correct positioning. The Warrior III Isometric Pose, because it is a unilateral move, not only works our core, but will also improve our balance and mobility. Plus this is a great move to strengthen the glutes!
Then balancing on one foot with the knee slightly bent, hinge over lifting your back leg toward the wall behind you. Sit your butt back as you hinge over.
Pretend you are driving the foot straight back into the wall behind you as you lean your torso over, keeping your back flat and your core tight.
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You can then reach your hands overhead in front of you or out to the side or back toward your foot. Out in front of you will be the most challenging.
Do not let your back round or your other foot touch down. You want a nice straight line from the bottom of your lifted heel to the end of your finger tips.
Straighten the standing leg as much as your mobility allows without completely locking it out. Straightening your leg more will make the move tougher as long as you then don’t round your back. Also make sure your hips don’t open up as you hold. Squeeze your glutes to keep your hips level.
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Beginners may need to reach back toward their foot instead of out in front of them or use a wall. Stand with a wall behind you and when you hinge over have the lifted foot lightly touch the wall behind you to help you balance.
An important part of your core that is often overlooked with core training is your glutes. And it is important to work your glutes because they are not only a large muscle group, but also a powerful muscle group. Working your glutes will improve your speed, how much you can lift and help you alleviate and prevent low back and hip pain.
The Glute Bridge and Hold is a must-do glute move no matter your fitness level. Even advanced exercisers should include the Glute Bridge Hold in their recovery or warm up routines because it not only activates the glutes but also opens up your hips and works on the stability of your core.
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To do the Glute Bridge Hold, lie on your back on the ground with your feet flat on the ground and knees bent. Bring your feet in so that you can just barely touch them with your fingertips when your arms are down by your side. You can play around with this exact positioning to make sure you feel your glutes and not your low back or hamstrings taking over. Make sure your feet are also about hip-width apart.
Then bend your elbows to 90 degrees and drive your hips up, driving through your heels, upper back and arms. Fully extend your hips and squeeze your glutes as you raise. Brace your abs so that you don’t hyperextend your low back as you lift.
Hold at the top with your abs engaged and glutes squeezed. Make sure to concentrate on engaging and contracting the correct
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