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exercise yeah but what exercises and how long? belindaleigh?
Try Isometric exercises that work on the muscles in a stationary position and activate muscle tension without putting in any actual movement. There are just three ways in which muscles are worked such as concentric, (contracting or shortening of muscles) eccentric (involves muscle lengthening); and isometric (involves muscle tightening without changing of length). If you are wondering which are the kind of exercises that can be labeled as isometric, then here goes, most yoga postures, Pilates exercises, core conditioning workouts and so on.
Know about the ten most effective isometric workouts.
Top 10 Isometric Exercises And Their Benefits
Plank
It works on the gluteus minimus muscles,abdominismuscle, gluteus medius, obliques and the abductor muscles of the hips.
Get yourself into a pushup position, keeping your abs braced, the belly button is drawn in and body straight.
Maintain the position for a good a good 10-15 secs.
Return to the starting position and begin again. Gradually, increase the time of the exercise.
Do 5 reps one after the other.
Forearm Plank
The benefits of the forearm plank range from activating the gluteusmedius, abductor Transversus abdominis muscle, gluteus minimus muscles, also the abductor muscles of the hip, and obliques.
Start the pose keeping your body straight and abs all braced up.
Lower your body while bending your arms. Balance it on your forearms.
Keep your elbows stationed close to your body.
Maintain the pose for 10 seconds.
Repeat the pose
5 reps complete 1 set.
Side Plank
It works on your rectus abdominis, transversus abdominis, gluteus medius, gluteus minimus, quadratuslumborum,and adductors.
Drop into plank position and brace all your muscles.
Shift on the right side and balance it out with one hand and foot on the ground.
Put your left hand straight into the air and cross your left foot over the right one.
Maintain the pose for 10 seconds and repeat on the other side too.
Repeat the entire pose.
Do 5 repetitions to complete 1 set.
Isometric Low Plank
This is a combination of a plank and the push-up. The benefits list is pretty long as you get a strong core, a tighter tummy, toned arms and absolutely drool-worthy shoulders. That’s not all it works on your back, biceps, triceps, and glutes.
Get down on all fours on the push-up position.
Lower your entire body down while keeping yourhead up.
Slowly push your upper body up as you straighten your elbows and support your body weight with your arms, shoulders, and palms.
Lower your body and hold it for 5 seconds, at least.
crunches and situps.
do 30 in the morning as soon as you wake up.
30 after lunch
and 30 before you have a shower.
if you really want to, before you go to bed do another 10 so you're on 100 a day.
good luck.
pushups and situps!
