7 isometric exercises for weight loss and strength gains

Have you ever noticed how difficult it is to hold a plank for even just a minute? That’s the magic of isometric training. It doesn’t require fast movements, but it still puts a lot of stress on the muscles. These exercises involve holding a position for a period of time, building muscles, and improving strength, balance, and endurance. Isometrics aren’t just for athletes and gym goers. Especially suitable for people who want to tighten their lower body. When combined with a balanced diet and regular activity, it can also help you lose weight. These exercises can be done anywhere without any equipment.

isometric exercises

Here are seven of the best isometric exercises (also known as hold exercises) to lose weight and strengthen your lower body.

1. Plank hold

This isometric exercise strengthens your core, shoulders, and glutes. Improves posture and stability, helps improve muscle strength and balance. Here’s how to do it:

• Start on your forearms and toes, keeping your body in a straight line.
• Train your core and keep your hips from sagging.
• Hold for 30 to 60 seconds, breathing steadily.

2. Wall sitting

Tones your thighs, buttocks, and calves. “This simple exercise improves endurance and lower body strength, making it perfect for runners and beginners,” explains f.IT expert Yash Agarwal. Here’s how to do it:

• Stand with your back against a wall and slide your thighs until they are parallel to the floor.
• Place your knees directly above your ankles.
• Hold this position for 30 to 60 seconds.

3. Squat hold

Squats are one of the best exercises for your lower body. Targets your quadriceps, hamstrings, and glutes to strengthen your muscles and improve your balance. Here’s how to do it:

• Stand with your feet hip-width apart.
• Squat down until your thighs are parallel to the ground.
• Hold your chest up for 30 to 45 seconds.

4. Glute Bridge Hold

“This exercise is great for toning your glutes, hamstrings, and lower back, and can also help relieve tension in your lower back and improve your posture.” Agarwal. Here’s how to do it:

• Lie on your back with your knees bent and feet flat.
• Lift your hips until your body forms a straight line from your shoulders to your knees.
• Squeeze your glutes and hold for 30 to 45 seconds.

5.V hold (boat pose)

This boat pose deeply engages your core, strengthens your abdominal muscles, and improves your balance and flexibility. Here’s how to do it:

• Sit with your knees bent and your feet flat.
• Lean back slightly and lift your feet off the floor, balancing on your tailbone.
• Extend your legs and keep your core engaged for 30 seconds.

6. Side plank hold

Tones your obliques, shoulders, and glutes. Doing this regularly will help improve your lateral body strength and posture. Here’s how to do it:

• Lie on your side, supporting your forearms.
• Stack your legs and lift your hips until your body is in a straight line.
• Hold for 30 seconds on each side.

7. Calf raise hold

“This isometric exercise strengthens your calves and ankles and improves your balance. Great for posture and lower body endurance.” Agarwal. Here’s how to do it:

• Stand tall with your feet hip-width apart.
• Raise your heels and balance on your toes.
• Hold for 20-30 seconds and lower slowly.

Benefits of isometric training

Here are five benefits of isometric exercises that can help you lose weight and strengthen your lower body.

1. Helps in weight loss

Isometric exercise is great for burning calories and improving endurance. Maintaining postures like plank or wall sit trains multiple muscle groups at once, allowing your body to expend more energy over time and support weight loss.

2. Strengthen your lower body

Movements like wall sits, squat holds, and glute bridges effectively target your legs, thighs, and glutes. These exercises will help tone and strengthen your lower body while improving stability and balance.

3. Improve muscle strength

Isometric exercises activate deep muscle fibers that aren’t necessarily activated during regular training. “This helps develop overall muscle strength and endurance, which are essential for posture, balance, and daily movements,” says Agarwal.

4. Reduces high blood pressure

A 2023 study published in the British Journal of Sports Medicine found that isometric exercises, especially wall squats, can significantly help lower blood pressure. Static muscle contractions improve blood vessel function and circulation, promoting heart health.

5. Effective for osteoarthritis

Isometric exercise is gentle yet effective for people with osteoarthritis. Build strength and increase range of motion without putting stress on your joints.