After a long day at work or taking the children around to their activities, the last thing on your mind is a workout. The worst thing you could do at this point is to give in and skip the workout for the day. Instead of throwing in the towel, try doing these quick at home workouts without breaking a sweat. An isometric exercise workout is strength training without moving. It involves toning the muscles when the length of the muscle does not change and there is no joint movement. You will be using your own body weight as resistance. Benefits of isometric exercises include increased metabolic rate which can help speed up weight loss, increased bone density and increased lean muscle mass. Lean muscle mass helps you burn more calories throughout the day, even while at rest. Best of all the exercises can be done in a short amount of time. Below are 4 exercises you can do right at home.
#1 Prone Plank
Lying face down, place elbows and forearms by your chest
Lift your body up to form a straight line. You should be resting on forearms and toes
Maintain straight line, keeping hips up
Hold for 30 seconds. Repeat 2x
#2 Side Bridge
Start on your side in a straight line
Lift up on forearms to form a bridge
Maintain straight line
Hold for 30 seconds
Repeat on other side
#3 Shoulder Raises
Stand with feet shoulder width apart
Raise a light weight directly out to the side. The arms and lower body should form a âTâ
Hold for 30 seconds and then slowly lower down. Repeat 2x
#4) Isometric Squat
Place back up against a wall. While maintain your back on the wall, walk your feet out until thighs are parallel to the floor. Should form a 90 degree angle
Do not push on thighs or knees with your hands during the exercise
Hold for 30 seconds then walk back up. Repeat 2x
Before starting these exercises, keep a couple of considerations in mind. Isometric exercises can elevate blood pressure; therefore make sure you do not hold your breath. Breathe continually during each exercise. Those diagnosed with hypertension should consult with their physician before starting. There is a tendency to relax the mid-section. This may put added pressure on the lower back muscles. Make sure abs are engaged by pulling your bellybutton towards your back. By using this quick at home workout, you get a great workout session in with no sweat and minimal time.
Atlanta personal trainer, Ayana Roberts provides at home workouts to help you get in shape without going into a gym. Ayana Roberts is the owner of Ayana Wellness specializing in personal training, corporate wellness, nutritional planning and most of all motivating clients to get in the best shape of their lives. For a free consultation call 678-713-4863.
Certified Personal Trainers of Lithonia provides Healthty Nutritional & Fitness Advice One Session At A Time. They are Atlanta’s premiere full service personal fitness team. They specialize in providing a customized fitness program to fit all fitness needs whether trying to lose weight or gain muscle. Their courteous and professional staff has served Atlanta women and men for over 10 years, with results worth boasting about.
Certified Personal Trainers of Lithonia combine weight training, cardiovascular exercise and a nutritional regimen(optional) to create a comprehensive fitness solution. Their fitness team includes Ayana Roberts, Fitness & Aerobics Director of Samson’s Fitness. Kevin Peoples, former NFL athlete who later received his certification from The Nationa Association of Sports Medicine(NASM)/Performance Enhancement Specialist.
