The abdominal isometrics are those that are performed in a static position, holding the posture and muscle tension. It is said that these exercises create muscle fibers more quickly than the exercises of abdomen conventional. Today we are going to see which are the best isometric exercises for toning the abdomen, and a new 30-day challenge.
What are abdominal isometrics?
The isometric exercises for abs consists in maintaining a posture on muscle tension during a set period of time. This type of exercise has an advantage with respect to the abdominal exercises the conventional crunch. Performing isometric exercises in our routines, our body will be able to create muscle fiber faster.
Isometrics for weight loss
To have a nice flat abdomen is a goal for many, especially in times like the summer. Both men and women want that "six pack" or abdomen marked and defined. In addition to the aesthetic goal, an abdomen strong is one of the best ways to prevent problems and pathologies in the back lumbar.
But well, What are the exercises isometrics slimming?
Before you begin, I have to say that no exercise is 100% effective if not combined with some healthy lifestyle habits, especially a proper diet (and I'm not talking about dieting, I say habits). Thanks to the abdominal isometrics, we can get to lose weight, eliminating the belly and tone the abdomen
How to do abdominal isometrics
The isometric exercise for abdomen best known is the iron abdominal. This exercise admits of numerous variants that it is able to adjust the intensity, or "have fun" while we train changing from one variant to another.
In addition, when we do the ironing, in addition to the rectus abdominis and oblícuos (internal, external), we work with other parties, such as the transverse abdominal, quadratus lumborum, serratos, buttocks higher and middle flexors of the hip, pectoral, dorsal, deltoid, among other muscles. As you can see, it is a complete exercise and functional that also can do from home with only a mat. To know more about the exercise of the irons, I recommend this article abdominales10, where you explain all about the iron abdominal.
The best isometric exercises for abs
Crunch abdominal lifts, crunches... these are exercises that are very good. But there is nothing as effective as a good flat iron to tone up the abdomen. The great advantage of the plate, is that we work all the abdominal bandage to the full, making a job more offset than the other forms.
It is for this reason that we have prepared a selection of the best exercises for working the abdomen so isometric.
Each of the following variants of the irons, works in isometric and meets any of the following items or types:
- Dorsal (upside down, or irons classic sit-ups)
- Front (face-up)
- Of oblícuos
- On unstable surfaces (bosu, fitball...)
- With dumbbells
The rate of isometric exercises that we are going to see today is the following:
- Iron front elevations of leg
- Side plank or plank oblique (with variants: leg, dumbbells and fitball)
- Abdominal isometrics with unstable surfaces (fitball and bosu)
- Plates advanced level with fitball and bosu simultaneously
- Planks with kettlebell
Iron front elevations of leg
The iron front is a type of iron in which we are placed face up. This plate achieves a greater activation of the gluteal and the leg, in addition to more work on delts. To make even more intense the exercise, can be combined with elevation of the legs, whether alternate, or first one and then the other.
We call it climber to the movement of the legs imitates a climber. A variant a little more dynamic of the iron abdominal, but not that it ceases to be an isometric exercise (maintain the tension in the abdominal muscles). In this variant, we took a knee toward the elbow. The exercise can be performed alternately, or the first leg (x reps), and then the other.
To perform exercises oblícuos (or abdominal side) of form isometric the best way is by using the side plank or plank oblícuos. This exercise can be performed with the support of the entire forearm and / or support of the palm of the hand.
This exercise supports variants more dynamics, as changes of side (return to the iron and classic change side without falling), and movements of leg to increase the difficulty or the use of weights.
Like the ironing board classic, the oblícuos isometric (or side plank) support all kinds of variants. Then we will see some. One of these variants is the use of dumbbells. In this way we increase the intensity of the exercise and work the upper body.
The use of unstable surfaces is also supported on these exercises-isometric sides. As in other exercises, the most common use are the fitball (ball Pilates) and the bosu.
Abdominal isometrics with unstable surfaces
The exercises on unstable surfaces like the bosu or fitball have the advantage of activating the stabilizing muscles, getting a job is much more intense and effective.
The plank with fitball is one of the most well-known. This exercise can be performed with the feet resting on the fitball and the palms of the hands on the floor, or the forearms. The intensity of the exercise can be adjusted by carrying the ball more toward the feet or to the knees (being less intense, suitable for beginners).
The fitball can also be used in place of the feet, hands or elbows, but in this case it is much better to use the bosu. A bosu is a fitness machine in the shape of a half sphere, with a party on the inflatable (that is, as the average fitball), and a base of hard material. Both parts can be used to perform the isometric.
Plates advanced level with fitball and bosu
To perform a plank, and work a very intense abdominal shape-isometric, we can simultaneously use the bosu and fitball for a total instability. This is without doubt one of the ways more intense and effective to do abdominal isometric and it is better not to do this if you are a beginner.
The Teaser is an exercise of the Pilates method. It is also known colloquially as the v (V), and it is a isometric very effective and intense. The exercise can be done with weights like dumbbells, as well as with other positions of the arms.
It can also be done with a dumbbell, to increase the intensity of the exercise. Remember to activate the transverse of the abdomen in order to avoid excessive tension intra-abdominal and to protect the lower back.
A way to intensify the exercise (especially of upper body) is with two kettlebel. For this exercise you would need two kettlebell equal (of the same weight and the same shape), already done with two kettlebell that they were not identical you could create irregularities.
Elevations isometric with fitball
To finish, a variant of the exercises of elevations, but with a fitball functioning as ballast. Although it may not appear so, a fitball can weigh quite to the hour of performing this exercise. Is to place the fitball between legs, descend a little, and endure.
There is a caution that should be taken, and it is not to go down too, because the lumbar area may be compromised. As a rule, the lower back should not come off the ground.