Key Isometric Exercises:
- Forearm plank
- Side plank (on forearm)
- Supermans
- Wall squats
Side Plank (on forearm)
- Lie on your side in a straight line with forearm on the floor, elbow bent to 90 degrees and straight down from the shoulder and legs straight out
- Keep feet stacked (or slide the top foot off so that it is just in front of the other on the floor to increase the base of support and make it slightly easier) and engage all leg muscles
- Tighten abdominal muscles, pulling belly button to the spine and engage the sides of the waist (obliques)
- Rise up onto the bottom hand and feet, focusing on the action of the obliques until the body is in a straight line and top arm rests on top hip (or points to the sky)
- Squeeze all involved muscles while continuing to breathe
Start with 10 seconds and try to get to 60 seconds on each side
Modification: drop knees to the ground
Challenge: lift top leg off the bottom leg and hold for 10 second intervals