You're going to love this: One way to get a slimmer figure is by simply standing still. It's a strength-training style called isometrics, and it's a great way to sculpt and tone your body.
Here's how it works: Instead of lifting and lowering your body or a weight, you hold yourself in a fixed spot, says Ashley Ntansah, training manager at Club H Fitness in Hoboken, New Jersey, who designed this workout. "It not only creates definition but also strengthens the smaller muscles, which have to work harder to keep you stabilized."
Do this total-body workout three days a week. Starting with the first exercise, hold the position for 60 seconds, rest for 30 seconds, and then repeat the exercise three to five more times.
STRONG AND STEADY MOVES
1. Plank with Glute Squeeze
Lie facedown on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line from head to heels. Contract your abs and glutes—tightly. Hold.
2. Isometric Lateral Raise
Hold a two-to five-pound dumbbell in each hand and stand with your feet shoulder-width apart, arms hanging straight down at your sides, palms facing in. Slowly raise your arms until they are in line with your shoulders. Hold.
3. T-Stabilization
Start in a pushup position, then shift your weight onto your right hand and rotate your chest to the left as you raise your left arm toward the ceiling, feet stacked together. Hold, then return to start and repeat on the other side. That's one rep.
4. Isometric Wall Squat
Stand and squeeze a stability ball between your lower back and a wall. Lower into a squat (as if you're sitting into a chair), letting the ball roll up your back until your knees are bent 90 degrees. Push down into your heels and hold.
Here's how it works: Instead of lifting and lowering your body or a weight, you hold yourself in a fixed spot, says Ashley Ntansah, training manager at Club H Fitness in Hoboken, New Jersey, who designed this workout. "It not only creates definition but also strengthens the smaller muscles, which have to work harder to keep you stabilized."
Do this total-body workout three days a week. Starting with the first exercise, hold the position for 60 seconds, rest for 30 seconds, and then repeat the exercise three to five more times.
STRONG AND STEADY MOVES
1. Plank with Glute Squeeze
Lie facedown on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight line from head to heels. Contract your abs and glutes—tightly. Hold.
2. Isometric Lateral Raise
Hold a two-to five-pound dumbbell in each hand and stand with your feet shoulder-width apart, arms hanging straight down at your sides, palms facing in. Slowly raise your arms until they are in line with your shoulders. Hold.
3. T-Stabilization
Start in a pushup position, then shift your weight onto your right hand and rotate your chest to the left as you raise your left arm toward the ceiling, feet stacked together. Hold, then return to start and repeat on the other side. That's one rep.
4. Isometric Wall Squat
Stand and squeeze a stability ball between your lower back and a wall. Lower into a squat (as if you're sitting into a chair), letting the ball roll up your back until your knees are bent 90 degrees. Push down into your heels and hold.
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