Isometric exercises are a different type of training than traditional exercises like weight lifting or cardio. They use your own body weight to train your muscles.

The main goal of isometric exercises is to maintain muscle tension, training them better and faster. There are many isometric exercises, and they are all effective.

Below we list some very useful isometric exercises , which can be done without any equipment and without leaving your home. With the right consistency and willpower, you can achieve satisfying results in just a few weeks.

Plank . This is certainly one of the most well-known exercises. It involves lying on your stomach, keeping your weight on your forearms and toes, while tightening your core and keeping your back straight. It’s recommended to start with five repetitions of 20 seconds each, increasing as your fitness improves.

Jack knife . This exercise also helps strengthen the core. Lie on your back and place your palms on the sides of your thighs. Lift your torso slightly without lifting your hips off the floor. Hold this position for 20 seconds and repeat four times.

Isometric squat . Turn your back to a wall, then bend your knees to 90 degrees and lower your body. Hold this position for 20 seconds, with your arms extended in front of you.

Superman . Balance is very important in this exercise. Start from the classic all-fours position, then lift one arm forward and the opposite leg back. Hold this position for 10 seconds, then switch sides.