Hold Still to Get Stronger
The benefits of holding exercises
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Health
When it comes to exercise, we often focus on the movement – the squats, lunges, and bicep curls. But there’s another type of exercise that deserves some recognition: holding positions, also known as isometric exercises. These involve maintaining a static posture for a set amount of time, and they offer a surprising range of benefits.
Building strength and stamina:
As you hold a pose like a plank or a wall sit, your muscles are constantly engaged to maintain your body’s alignment. This isometric contraction helps build muscular strength and endurance, especially in targeted areas.
Improving mind-muscle connection:
Holding a position requires focus and awareness. You’ll become more attuned to subtle shifts in your body and how different muscle groups are working together.
Enhanced stability:
By holding poses that target your core and stabilizer muscles, you’ll develop better balance and coordination, reducing your risk of injury in everyday activities.
Greater flexibility (with a twist):
While isometric exercises aren’t typically known for increasing flexibility, holding certain poses can actually help improve your range of motion.
Holding exercises are a valuable addition to any fitness routine. They can be done almost anywhere, require minimal equipment, and offer a variety of benefits. So next time you’re working out, add some isometric holds to your routine. You might be surprised at how strong and stable you can become by simply holding still.
Ready to hold?
Here are some beginner-friendly isometric exercises to try:
- Squat Hold.
- Push-up Hold.
- Plank to side plank.
Remember, proper form is key. Start with shorter hold times and gradually increase as you get stronger. And, as always, consult with a healthcare professional before starting any new exercise program.
12 x Squat Hold
- Stand tall, feet shoulder- width apart, core engaged.
- Squat back as if sitting, knees tracking toes. Hold for 30-60 seconds (beginners).
- Press through heels to stand, core tight, back straight.
Tips:
Proper form over depth, weight in heels, breathe normally, listen to your body, start short and progress.
12 x Pushup Hold/Triceps Push-up Hold
- Start in a high plank with hands shoulder-width apart and core engaged.
- Lower chest to just a few inches off the ground, elbows tucked.
- Hold for 5-10 seconds, back straight, core tight, hips down.
- Breathe normally. Modify by doing a plank on your knees if needed.
Focus on form over time:
You can increase the hold or lower yourself further as you progress.
12 x Plank to Side Plank (each side)
- Start in high plank, core engaged.
- Rotate to one side, stacking feet or staggering for balance. Hold a side plank for a few seconds.
- Reverse the movement to return to high plank.
- Repeat on the other side.
Focus on form:
Straight line from head to heels, hips lifted, core tight. Modify by kneeling if needed. This works core, obliques, and shoulders. Adjust hold time and reps as you progress.
When it comes to exercise, we often focus on the movement – the squats, lunges, and bicep curls. But there’s another type of exercise that deserves some recognition: holding positions, also known as isometric exercises. These involve maintaining a static posture for a set amount of time, and they offer a surprising range of benefits.
Building strength and stamina:
As you hold a pose like a plank or a wall sit, your muscles are constantly engaged to maintain your body’s alignment. This isometric contraction helps build muscular strength and endurance, especially in targeted areas.
Improving mind-muscle connection:
Holding a position requires focus and awareness. You’ll become more attuned to subtle shifts in your body and how different muscle groups are working together.
Enhanced stability:
By holding poses that target your core and stabilizer muscles, you’ll develop better balance and coordination, reducing your risk of injury in everyday activities.
Greater flexibility (with a twist):
While isometric exercises aren’t typically known for increasing flexibility, holding certain poses can actually help improve your range of motion.
Holding exercises are a valuable addition to any fitness routine. They can be done almost anywhere, require minimal equipment, and offer a variety of benefits. So next time you’re working out, add some isometric holds to your routine. You might be surprised at how strong and stable you can become by simply holding still.
Ready to hold?
Here are some beginner-friendly isometric exercises to try:
- Squat Hold.
- Push-up Hold.
- Plank to side plank.
Remember, proper form is key. Start with shorter hold times and gradually increase as you get stronger. And, as always, consult with a healthcare professional before starting any new exercise program.
12 x Squat Hold
- Stand tall, feet shoulder- width apart, core engaged.
- Squat back as if sitting, knees tracking toes. Hold for 30-60 seconds (beginners).
- Press through heels to stand, core tight, back straight.
Tips:
Proper form over depth, weight in heels, breathe normally, listen to your body, start short and progress.
12 x Pushup Hold/Triceps Push-up Hold
- Start in a high plank with hands shoulder-width apart and core engaged.
- Lower chest to just a few inches off the ground, elbows tucked.
- Hold for 5-10 seconds, back straight, core tight, hips down.
- Breathe normally. Modify by doing a plank on your knees if needed.
Focus on form over time:
You can increase the hold or lower yourself further as you progress.
12 x Plank to Side Plank (each side)
- Start in high plank, core engaged.
- Rotate to one side, stacking feet or staggering for balance. Hold a side plank for a few seconds.
- Reverse the movement to return to high plank.
- Repeat on the other side.
Focus on form:
Straight line from head to heels, hips lifted, core tight. Modify by kneeling if needed. This works core, obliques, and shoulders. Adjust hold time and reps as you progress.
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