these six simple isometric exercises will change your entire body have you ever thought about transforming your entire body without needing weights or machines that is the essence of isometric exercises instead of counting repetitions you hold a static contraction for a few seconds deeply activating the muscles to develop strength stability and endurance the best part is that not liking the gym is no excuse since these exercises can be done anywhere in this video you will learn about the six best isometric positions capable of completely changing your body and the way you train strengthening the muscles improving your posture and increasing your endurance but before we begin leave in the comments your name and the city from which you are watching our content isometric position number six Superman lie face down with your arms and legs extended and then lift both as if you were flying that is the essence of the Superman an isometric exercise that strengthens the lower back glutes and the back of the thighs everything happens in stillness by holding this position you activate deep muscle groups that help protect the spine and maintain posture the secret is not to excessively arch your back the chest rises just enough to feel the contraction but without straining keep your gaze slightly downward preserving your neck in a neutral position and breathe normally as holding your breath can undesiraably increase tension the Superman is very effective for those who sit for long periods as it strengthens areas that tend to become inactive over time this prevents chronic pain and improves posture giving more firmness to your walk and to daily tasks that require stability to start try holding for 20 seconds and repeat for three sets if you experience lower back pain review your alignment it may be that you are lifting your torso too much or forgetting to contract your glutes body awareness also evolves significantly when holding the contraction you notice if you are truly activating your lower back and glutes rather than just lifting your arms and legs to increase the challenge try alternating arms and legs or holding a light weight but only after mastering the conventional form another positive point is that no equipment is required a mat or a comfortable surface is enough to practice at home in a hotel room or wherever you want common mistakes include exaggerating the arch in your lower back and holding your breath the ideal is to inhale before lifting your limbs and exhale while holding the position if you feel a mild burn in your lower back and glutes it is a sign that the exercise is working with consistency the Superman helps create a solid support base in the lower back region avoiding compensations that could lead to future injuries as you progress you can increase the hold to 30 or 40 seconds always respecting your limits and maintaining impeccable technique position five isometric push-up the isometric push-up is a variation that challenges the chest shoulders triceps and even the abdomen without requiring repetitive movements instead of lowering and raising repeatedly as in the classic push-up you will keep your body still in an intermediate position to begin assume the traditional push-up position with your hands slightly beyond shoulder width and your body aligned forming a plank from your heels to your head then slightly bend your elbows lowering your torso to a point where you feel a strong contraction in the muscles of your chest and arms this is where the magic happens hold firmly controlling your breathing at first try holding for 15 to 20 seconds repeating for three sets if that is too difficult reduce the time or rest your knees on the floor to decrease the load the important thing is not to let your hips drop or form an inverted V as that disrupts your alignment and can cause pain in your lower back or shoulders another common mistake is shrugging your shoulders toward your ears which tensions the neck keep them lowered away from your ears and engage your abdomen to sustain the posture the advantage of the isometric push-up is that it develops endurance in the upper body strengthening the chest and increasing shoulder stability this static position also recruits the core as you need to hold your torso in the air preventing your lower back from arching in addition isometry strengthens the joints of the shoulders and elbows which can be beneficial for activities that require pushing or holding weights for those looking to improve their posture and gain tone in their arms it is an excellent choice over time if 20 seconds become easy increase to 30 40 or even 60 seconds always prioritizing proper technique if you want to vary you can lower a bit more coming almost close to the floor which substantially increases the challenge another possibility is alternating the position of your hands placing one further forward and the other further back to work each side of the body slightly differently but do not rush if you are still mastering the isometric push-up at the basic level focus first on consolidating your alignment the progression should be gradual to avoid injuries and ensure consistent gains exercise four wall isometric squat the isometric squat sometimes called the invisible chair when done against the wall concentrates the work on the quadriceps glutes and core without requiring any repetitions simply lower yourself as if you were sitting bending your knees at about 90° and hold that position you can lean your back against the wall for greater stability or do it without support simulating a non-existent chair in both cases the burning sensation in the thighs arises quickly as the contraction is intense for beginners holding for 20 seconds in three sets is already a great challenge if you choose the wall keep your lower back and shoulders well supported avoiding arching your back if you do the free version be careful that your torso does not lean forward and that your knees do not move too far over your feet as that can overload the joints and unbalance your posture the idea is to keep your chest open and your core active distributing the effort evenly the isometric squat strengthens the stabilizing muscles of the knees increasing safety in daily activities such as climbing stairs or squatting to pick something up from the floor it also demands the core which remains firm to stabilize the spine this combination helps improve posture and brings notable endurance gains as after a few seconds the thighs may even begin to tremble due to the intense activation of muscle fibers as you progress you can extend the duration of the hold or use extra weights such as a dumbbell to intensify the exercise however if you are still building your base focus first on maintaining proper technique and controlling your breathing do not hold your breath try to inhale while lowering and exhale slowly while holding keeping your mind focused on holding firm until the end of the set time holding your breath can cause dizziness or limit your performance because it is so simple and does not require machines the isometric squat easily fits into your routine you can do it at home at the office using a cord or wall for example or even in an outdoor setting over time gradually increasing the duration of the hold can bring even more remarkable results in leg strength and overall conditioning this natural progression of the exercise also contributes to greater body awareness as you begin to better perceive the alignment of your joints and the engagement of your muscles during every second of the hold before we continue to number three do not forget to subscribe to the channel because in times when many spread rubbish on the internet in exchange for money having constant access to correct science-based information is what will make you progress in the long term in the world of weight training position three dead hang the dead hang is an apparently simple exercise hanging from a bar with your arms extended however just try it to feel how much it challenges grip strength shoulder stability and even the core by holding your body weight solely with your hands you intensely engage your forearms and hands preparing you to progress to pull-ups or other exercises that depend on a good grip to perform it simply grasp the bar at shoulder width with your palms facing either forward or backward according to your preference keep your arms extended and your shoulders slightly engaged without letting them rise up to your ears a little sway is natural at first but try to stabilize your legs by engaging your abdomen and glutes if you are a beginner aim for 10 to 20 seconds in three sets over time increase to 30 or 60 seconds always respecting your limits the main mistake is to relax your shoulders too much overloading your neck on the other hand overcontracting does not help either seek balance by keeping your scapula slightly retracted and depressed focus on your breathing inhale before hanging and slowly release your breath avoiding holding it and elevating your blood pressure in addition to strengthening the forearms and shoulders the dead hang benefits the spine as the traction from your body weight can relieve minor compressions between the vertebrae those who feel discomfort in their shoulders or spine should start cautiously or consult a professional ensuring safe progression since it does not require repeated movements it is a great option for those who do not like conventional training as it can be done on park bars at home or at the gym if the basic version becomes easy there are variations such as the one-handed dead hang but that step requires a higher level of strength and stability remember that when alternating the grip whether with the palms facing forward or backward you diversify the stimulus on the muscles of your forearms and shoulders position two isometric glute bridge the isometric glute bridge is excellent for working the posterior region of the body especially the glutes and lower back in addition to engaging the core you begin by lying on your back with your knees bent feet supported on the floor and close to your glutes then lift your hips until your shoulders hips and knees are aligned holding that position without lowering the trick is to firmly contract your glutes and abdomen keeping your body stable as if it were an inclined plank for beginners around 20 seconds per three sets may be a good start as you gain strength progress to 30 or 40 seconds without letting your hips give way if you feel pain in your lower back adjust the height perhaps you are lifting your hips too much or not engaging your abdomen enough the idea is to create a straight line without excessively curving your spine in addition press your heels against the floor as this helps engage your glutes better one of the great benefits of this bridge is the correction of imbalances caused by spending too much time sitting weak glutes can cause lower back pain and compromise your posture by strengthening this area you protect your spine and gain more stability for movements such as walking climbing stairs or squatting the isometric contraction promotes deep activation of muscle fibers that are often forgotten in routine exercises another tip is to breathe in a controlled manner when lifting your hips inhale and while holding the position slowly exhale this constant flow of breath helps maintain tension in the correct muscles without overloading your neck or shoulders if you want to make it more challenging try the unilateral bridge extending one leg and holding the weight on one side only but remember to alternate to avoid creating imbalances a soft mat or carpet is enough to provide the necessary comfort for your back and shoulders if you prefer to further increase the challenge you can rest the upper part of your back on a low bench or chair creating a decline and intensifying the contraction however the principle remains the same focus on engaging the glutes keeping your abdomen firm and maintaining careful alignment in this way the isometric bridge prepares your body for various activities all without depending on expensive machines or large spaces position one isometric plank to finish with a flourish we have the isometric plank a classic core exercise the principle is simple keep your body aligned as if it were a board resting on your forearms or your hands and on the balls of your feet to begin try holding for 20 seconds in three sets if that is too much reduce to 10 or 15 seconds until you build endurance keep your hips aligned avoiding both sagging and excessively lifting your buttocks the head should remain neutral with your gaze directed toward the floor in this way you protect your neck and better distribute the load a common mistake is holding your breath but that raises blood pressure and causes early fatigue inhale before assuming the position and exhale slowly while holding the isometric plank is excellent for strengthening the core overall also working the stability of the shoulders and lower back this muscle reinforcement positively impacts your posture as a firmer abdomen helps support your spine in addition the exercise can be adapted to different levels to make it easier rest your knees on the floor to elevate the challenge try the side plank or lift one of your arms or legs further challenging your balance the advantage of not needing equipment makes the plank very accessible whether at home or while traveling with consistency you will feel improvements in tasks that require abdominal strength such as carrying objects or even maintaining an upright posture for long periods of standing the progression in time is flexible start with modest goals and as you master the technique gradually increase this helps maintain progression and avoids overloading if done with attention to posture the plank protects your lower back rather than harming it as it engages the support muscles the secret is to distribute the tension throughout your entire body not letting only your shoulders or abdomen bear the burden it is living proof that often what seems simple is precisely what brings the most consistent results if you want to add even more challenge position your feet on an unstable surface such as an exercise ball forcing your core to work even harder to maintain balance even so the foundation remains the same maintain perfect alignment and breathe calmly bonus tip to improve your results supplement with creatin creatin is a compound naturally produced by the body and also found in foods such as red meat and fish its main function in gaining muscle mass is linked to the rapid supply of energy to muscle cells during high-intensity exercises such as strength training the stores of phosphocreatine in the muscles are used to regenerate adinosin triphosphate the main source of cellular energy by supplementing with creatin these reserves increase which prolongs your capacity to perform intense and heavy repetitions this obviously translates into a greater stimulus for hypertrophy as you are able to train with greater volume or intensity in addition creatin contributes to intracellular water retention causing muscle cells to become more voluminous this positive side effect supports the anabolic environment as it improves protein synthesis with continuous use many people report more consistent gains in strength and lean mass but a word of warning there are some mistakes you should never make when taking creatine as they turn a great supplement into a real poison if you want to know what they are we have a video appearing right now on the screen thank you for watching until here and may God bless you my friend [Music]