less than 1% of people over 40 years old include isometric exercises in their routine many people think that this type of exercise is too simple to make a difference but it is precisely because they seem easy that they activate muscle layers that are almost never engaged in everyday activities this is a huge mistake because we are talking about movements capable of strengthening deep muscles reducing chronic pain and even stimulating collagen production according to a study published in the journal of aging and physical activity sustained contraction without movement not only promotes a significant gain in strength but also helps maintain bone density and postural stability and the impact of this on the aging process is enormous less inflammation more balance and a real feeling of a rejuvenated body that is why today we will show you seven isometric exercises that only 1% of people perform and that you should include in your routine if you wish to strengthen internal musculature and improve your physical performance without overloading your joints before we start please tell us in the comments your name your age and the city where you are watching our content exercise number seven wall isometric squat the wall isometric squat is the first on the list precisely because it is one of the best known when it comes to static effort and focus on the lower body by leaning your back against the wall and lowering yourself until forming a 90° angle at the knees you will feel a strong activation in the quadriceps primarily but also in the glutes and the lower back region which need to remain firm to support your posture this continuous contraction stimulates deep strengthening of the thighs helping to stabilize the knees and prevent lower back pain another relevant point is that being done against the wall there is a significant reduction in impact on the joints making it a safe option for those who are already worn out or experience discomfort in day-to-day life furthermore the subtle compression of the body against the wall helps improve postural awareness causing you to naturally correct small deviations in the spine while seeking ideal alignment this exercise can also help improve local blood circulation as the continuously contracting muscles require a greater supply of blood and oxygen which can help reduce chronic inflammation in the legs some studies indicate that maintaining isometric positions for about 30 to 60 seconds is enough to promote significant muscular adaptations but you can start with 20 seconds and gradually increase it is important not to let the knees extend too far past the line of the feet to avoid overload as well as to keep the spine neutral and the abdomen firm letting the body slide down the wall or moving up and down during the hold are common mistakes that diminish the profound effect of this isometric exercise also remember to breathe in a controlled manner throughout the exercise without holding your breath as this helps maintain muscle tension without causing discomfort the great advantage of the wall isometric squat is its versatility you can do it at home in a hallway or even in the office using only a few minutes over time you will notice that your legs better support routine activities such as climbing stairs walking for long distances and even squatting to pick up objects all with less fatigue exercise number six warrior pose the warrior pose was popularized by yoga by extending one leg forward and the other backward with the arms raised or spread you create a solid base that demands intense engagement of the quadriceps glutes and core especially when you maintain proper trunk alignment and the correct opening of the hips in addition to the obvious benefit of strengthening the lower body this pose activates deep postural muscles helping to support the spine and prevent lower back pain this type of stationary contraction also improves circulation as it forces the body to pump more blood to the stressed areas which can contribute to keeping the joints nourished and healthy many people report that with continuous practice the warrior pose helps correct muscular imbalances and brings more stability to activities such as walking on uneven terrain or standing for long periods to perform it correctly keep your shoulders relaxed avoid letting the knee of the front leg extend beyond the foot and strive to keep the hips aligned without letting the trunk fall forward or backward among the most common mistakes is tensing the neck and hunching the chest which reduces the effectiveness of the exercise and may cause discomfort in the cervical region another pitfall is letting the back foot become too angled losing traction and putting too much strain on the ankles as for the duration simply hold the pose for about 30 seconds on each side and increase as you feel more comfortable and stronger the involvement of the arms in the position often raised to shoulder level or above the head also helps subtly strengthen the upper body as the isometric hold requires stability in the shoulders and back muscles to maintain that spread there are yoga practitioners who view the warrior pose as a true test of mental focus since holding the position without swaying demands concentration and control of breathing elements that translate into lower stress and a greater sense of well-being over time the practice of this exercise can also lead to strengthening of the knee ligaments something fundamental for those seeking long-term physical longevity exercise number five Superman this one is especially for those of you who spend a lot of time sitting the Superman is an isometric exercise that although simple at first glance carries enormous power in activating the muscles of the back glutes and core lying face down and lifting your arms and legs simultaneously while keeping your gaze downward is the basis of this movement when you hold this position you are in fact intensely contracting the spinal erectors muscles that are fundamental for maintaining good posture and avoiding lower back pain in addition the rear shoulders and the upper back are also engaged which can result in a noticeable improvement in the stability and mobility of the scapular region this overall strengthening of the posterior chain is especially useful for those who spend a lot of time sitting as it tends to reduce tension and pain in the lower back shoulders and neck with regular practice the isometric superman helps correct the tendency to excessively arch the spine or jut the neck forward problems that are exacerbated by prolonged use of cell phones and computers to avoid mistakes it is advisable to keep the abdomen slightly engaged avoiding putting excessive strain on the lower back and not lifting the head too high as this can cause unnecessary cervical compression it is enough to hold the position for 20 to 30 seconds at first increasing the duration as you notice improvements in back strength another interesting detail is that the Superman stimulates blood circulation in the lower back region which can be beneficial for those who experience stiffness or chronic pain there there are reports from physiootherapists who use this exercise in rehabilitation programs precisely because it acts as a means to reinforce the supporting muscles of the trunk without aggressive impacts on the joints the feeling of a strengthened and stable back after just a few days of practice is what often makes many people adopt this movement permanently as it compensates for daily overload and helps rebalance posture bringing significant long-term relief before we continue to pose four do not forget to subscribe to the channel because in times when many spread rubbish on the internet for money having constant access to accurate and science-based information is what will help you progress in the long term in the world of bodybuilding exercise four isometric glute bridge the isometric glute bridge sometimes simply called a pelvic lift intensely works the posterior chain especially the glutes and hamstrings in addition to involving the lower back and core in the process of support lying on your back bending your knees and keeping your feet firmly on the floor while lifting your hips as high as possible creates a powerful contraction in these muscles contributing to a healthier alignment of the pelvis and stabilization of the spine studies show that strengthening the glutial region can help reduce lower back pain as the glutes are responsible for supporting much of the load that ends up going to the back when they are weak with this isometric movement you maintain muscle activation for a period which stimulates endurance fibers and favors local circulation gradually alleviating discomfort in the lower back and hip region one of the most common mistakes is letting the hips drop or hyperextending the lower back which reduces the efficiency of the exercise and may generate unnecessary stress on the spine keeping your gaze upward with your neck relaxed also contributes to proper posture if you are just starting stay in the position for about 20 or 30 seconds and gradually increase it also tends to help with knee stability as strong glutes decrease the likelihood of misalignments in the joint moreover women report feeling an increase in firmness in the buttocks area since the isometric hold promotes moderate hypertrophy especially when performed frequently and for an adequate duration of contraction in general the isometric glute bridge is an excellent example of a safe effective and simple exercise that does not require equipment and can be incorporated into any routine it can also be used as a warm-up for other activities as it prepares the body increases blood circulation and activates the core preventing sudden movements and unexpected injuries during heavier workouts exercise number three dead hang the dead hang in turn is an isometric exercise that might seem unusual at first glance as it essentially consists of hanging from a bar with your arms extended and holding that position but do not be fooled by its simplicity this movement is exceptional for strengthening grip stretching the spine and developing shoulder stability with the weight of your own body pulling downward the vertebral column undergoes slight decompression which can help alleviate pressures that accumulate in the intervertebral discs especially for those who spend the day sitting or suffer from back pain in addition the muscles of the hands forearms and even the shoulders are highly engaged to keep the body suspended contributing to the prevention of future issues such as tendinitis or wrist weakness since it requires little space and only a bar or something similar to hang from the dead hang can be easily incorporated into your routine some people start with 10 or 15 seconds as grip fatigue sets in quickly but over time it is possible to progress to 30 seconds or even more than 1 minute a common mistake is to exaggerate shoulder tension by lifting them toward the ears which can overload the trapzius therefore it is advisable to keep the shoulders slightly lowered and the chest open while you hang it is also worth paying attention to your body position avoiding too much swinging or bending of the elbows as the idea is to really sustain the weight in an isometric manner the benefit of relieving pressure on the spine is something frequently mentioned by practitioners being a valuable tool to combat the effects of spending so many hours hunched over in chairs or in front of screens if you seek to improve shoulder health the dead hang can also be a way to strengthen the joint capsule as it requires stability from the tendons and ligaments to keep the arm steady combined with other isometric exercises this movement complements overall body work as it focuses on a region often neglected the hands and forearms which are essential for almost all daily activities by developing a firmer grip you gain more confidence in carrying groceries lifting heavy objects or even performing strength training more efficiently and for those who struggle with a hunched posture the feeling of a back stretch after a few seconds of hanging can be a true relief also aiding in the range of motion of the shoulders exercise two isometric push-up the isometric push-up is a variation of the traditional push-up that adds an extra level of challenge instead of simply lowering and raising your body the goal here is to hold your body still at an intermediate point usually with the elbows bent at about 90° this position activates not only the pectoral muscles but also the deltoids triceps and the core muscles which need to remain firm to stabilize the spine and align the body from heel to head the constant effort at this angle creates a great muscular demand promoting significant gains in strength and endurance in addition the isometric push-up helps strengthen the tendons and ligaments of the shoulders and elbows which can be very beneficial in preventing future injuries to perform it correctly it is important to keep the abdomen contracted the back neutral and the neck aligned without letting the hips drop or rise too much as this would reduce the exercise's effectiveness and could cause back pain since this is a demanding movement many beginners start by holding it for only a few seconds and progress as they gain more confidence and firmness in the hold a common mistake is holding your breath which can raise blood pressure and cause discomfort so try to inhale and exhale in a controlled manner to better support the muscle tension people seeking to increase hypertrophy in the arms often benefit greatly from this isometric variation as maintaining constant effort in the intermediate range of the push-up imposes a load that stimulates both strength fibers and endurance fibers another interesting point is that the isometric push-up trains mental persistence as holding the body without moving requires concentration and tolerance to discomfort this often translates into greater determination to face other physical and even psychological challenges in everyday life those who incorporate this exercise into their routine regularly typically notice a firmer pectoral toned arms and most importantly a stronger core which helps protect the lower back during rotational and loadbearing movements exercise number one isometric plank finally the isometric plank is perhaps the most famous static exercise of all widely recognized for its ability to activate the core protect the spine and improve the stability of the entire body in the traditional position you support yourself on your forearms and the tips of your feet keeping your body in a straight line without letting the hips drop or rise excessively this simple posture when held works the abdominals obliques lower back shoulders glutes and even the legs requiring complete body control the great advantage of the plank lies in its ability to simultaneously strengthen multiple muscle groups which increases the efficiency of the workout and brings considerable improvements to posture several studies indicate that the plank is one of the most effective ways to protect the lower back as it stimulates the strengthening of the deep core providing more solid support for the spine and helping to prevent pain and injuries to avoid mistakes it is crucial to keep your neck aligned looking downward and to avoid curving your back or letting your hips rise up since that relieves abdominal tension and diverts focus from the exercise many beginners start with 20 or 30 seconds and feel their muscles trembling which is a good sign that the fibers are being intensely activated over time one can reach 1 minute or more always respecting the body's limits so as not to compromise posture the isometric plank is also an excellent barometer for the overall health of the trunk because if you can remain in the position for a longer time it means that your core is more resilient and that reflects in everything walking running sitting for hours and even lifting weights besides the physical aspect there is an important mental component holding the plank awakens focus and determination since it is easy to give up when discomfort begins to appear by overcoming those extra seconds you develop a willpower that extends to other areas of life even improving your self-confidence the plank can be performed in various styles with extended arms with one leg raised or laterally but the traditional forearm version is usually the most recommended for beginners who want to avoid overloading the wrists and shoulders if you enjoyed these isometric poses we have also put up on the screen a video featuring the best exercise for each muscle in your body thank you for watching until here and may God bless you my friend