Expert

24 minutes

An isometric exercise routine thats build muscle, strength, balance, and range of motion in targeted areas through static muscle contraction.

1. Squat Hold

Instructions

Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
Keep your chest lifted and your back straight and hold the position.

Tips

Aim to lower your hips until your thighs are parallel to the floor.
Keep your knees in line with your toes.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Calves, Hamstrings, Quadriceps, Glutes

2. Narrow Squat Hold

Instructions

Start from a standing position with your feet together.
Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
Keep your chest lifted and your back straight and hold the position.

Tips

Aim to lower your hips until your thighs are parallel to the floor.
Keep your knees in line with your toes.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Calves, Hamstrings, Quadriceps, Glutes

3. Sumo Squat Hold

Instructions

Start from a standing position with your feet wide apart and your toes pointing outward.
Lower your hips back and down as if sitting into a chair, keeping your weight on your heels.
Keep your chest lifted and your back straight and hold the position.

Tips

Aim to lower your hips until your thighs are parallel to the floor.
Keep your knees in line with your toes.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Calves, Hips, Hamstrings, Quadriceps, Glutes

4. Split Lunge Hold

Instructions

Start from a standing position with your feet hip-width apart and your hands on your hips.
Step one foot back, lowering your back knee towards the floor while keeping it off the ground.
Keep both knees at 90 degree angles and hold the position.

Tips

Keep your chest lifted and your back straight.
Align your front knee above your ankle.

Modifications

For less intensity, keep your back knee further from the floor.
Use a chair or wall for balance support if needed.

Benefits

Calves, Hips, Hamstrings, Quadriceps, Glutes

5. Side Lunge Hold

Instructions

Start from a standing position with your feet wide and your toes pointed forward.
Shift your weight to one side, bending your knee to lower your hips toward your foot until your thigh is parallel to the floor.
Keep your opposite leg straight and hold the position.

Tips

Keep your chest lifted and your back straight.
Keep your bent knee in line with your toes.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Calves, Hips, Hamstrings, Quadriceps, Glutes

6. Curtsy Lunge Hold

Instructions

Start from a standing position with your feet hip-width apart and your arms at your sides.
Step one foot diagonally behind you, crossing it behind your front leg.
Bend both knees to lower your hips until your front thigh is parallel to the floor and your back knee is just above the floor.
Bring your arms in front of your chest and hold the position.

Tips

Keep your chest lifted and your back straight.
Engage your glutes and inner thighs to maintain stability.

Modifications

For less intensity, don't lower your hips as much.
Use a chair or wall for balance and support if needed.

Benefits

Calves, Hips, Hamstrings, Quadriceps, Glutes

7. Pistol Squat Hold

Instructions

Start from a standing position with your feet hip-width apart.
Engage your core to lift one leg off the ground and extend it forward.
Lower your hips back and down into a squat position on your standing leg, keeping your weight on your heel.
Keep your chest lifted and your back straight and hold the position.

Tips

Aim to lower your hips until your thigh is parallel to the floor, while keeping your extended leg straight.
Keep your knees in line with your toes.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Calves, Hips, Hamstrings, Quadriceps, Glutes

8. Hand Plank

Instructions

Start on your hands and knees in a tabletop position.
Step one foot back and then the other, so your legs are fully extended.
Engage your core to keep your body in a straight line from your head to your heels.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Look at a spot on the floor just ahead of your hands to keep your neck neutral.

Modifications

For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

9. Hand Plank Leg Lift

Instructions

Start on your hands and knees in a tabletop position.
Step one foot back and then the other, so your legs are fully extended.
Engage your core to lift one of your legs off the floor, while keeping your body in a straight line.
Distribute your weight evenly between your hands and foot and hold the position.

Tips

Keep your raised leg at hip height or as high as you can while maintaining form.
Focus on keeping your hips level and avoiding rotation.

Modifications

For less intensity, lower your bottom knee to the floor.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

10. Hand Side Plank

Instructions

Start lying on your side with your legs extended and your feet stacked on top of each other.
Place your bottom hand under your shoulder with your palm flat on the floor.
Straighten your bottom arm and lift your hips off the floor, creating a straight line from your head to your heels.
Lift your top arm toward the ceiling and hold the position.

Tips

Keep your supporting arm directly under your shoulder.
Keep your hips lifted and in line with your body.

Modifications

For less intensity, lower your bottom knee to the floor for support.
If wrist discomfort occurs, perform the plank on your forearm instead.

Benefits

Triceps, Obliques, Shoulders, Abdomen

11. Hand Side Plank Leg Lift

Instructions

Start lying on your side with your legs extended and your feet stacked on top of each other.
Place your bottom hand under your shoulder with your palm flat on the floor.
Straighten your bottom arm and lift your hips off the floor, creating a straight line from your head to your heels.
Lift your top arm and your top leg toward the ceiling and hold the position.

Tips

Keep your supporting arm directly under your shoulder.
Keep your hips lifted and in line with your body.

Modifications

For less intensity, lower your bottom knee to the floor for support.
If wrist discomfort occurs, perform the plank on your forearm instead.

Benefits

Triceps, Obliques, Shoulders, Glutes, Abdomen

12. Elbow Plank

Instructions

Start on your hands and knees in a tabletop position.
Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
Engage your core to keep your body in a straight line from your head to your heels.
Distribute your weight evenly between your forearms and feet and hold the position.

Tips

Align your elbows directly under your shoulders.
Avoid arching your lower back or lifting your hips too high.

Modifications

For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

13. Elbow Plank Leg Lift

Instructions

Start on your hands and knees in a tabletop position.
Lower your forearms to the floor, then step back with both feet so your legs are fully extended.
Engage your core to keep your body in a straight line, and lift one of your legs off the floor toward the ceiling.
Distribute your weight evenly between your forearms and foot and hold the position.

Tips

Align your elbows directly under your shoulders.
Focus on keeping your hips level and avoid rotating them.
Keep your raised leg at hip height or as high as you can while maintaining good form.

Modifications

For less intensity, lower your bottom knee to the floor.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

14. Elbow Side Plank

Instructions

Start lying on your side with your legs extended and your feet stacked on top of each other.
Place your bottom elbow under your shoulder and your forearm flat on the floor.
Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
Rest your top hand on your hip and hold the position.

Tips

Keep your hips lifted and in line with your body.

Modifications

For less intensity, lower your bottom knee to the floor for support.

Benefits

Triceps, Obliques, Shoulders, Abdomen

15. Elbow Side Plank Leg Lift

Instructions

Start lying on your side with your legs extended and your feet stacked on top of each other.
Place your bottom elbow under your shoulder and your forearm flat on the floor.
Engage your core and lift your hips off the floor, creating a straight line from your head to your heels.
Rest your top hand on your hip and lift your top leg toward the ceiling and hold the position.

Tips

Keep your hips lifted and in line with your body.

Modifications

For less intensity, lower your bottom knee to the floor for support.

Benefits

Triceps, Obliques, Shoulders, Glutes, Abdomen

16. Single Arm Plank

Instructions

Start on the floor in a push-up position.
Engage your core to lift one hand off the floor and out to the side, while keeping your body in a straight line.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Keep your hips level and avoiding rotation.

Modifications

For less intensity, drop to your knees while maintaining a straight line from knees to head.

Benefits

Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Glutes, Abdomen

17. Bulldog

Instructions

Start on your hands and knees in a tabletop position.
Tuck your toes under and engage your core to lift your knees a few inches off the floor.
Distribute your weight evenly between your hands and the balls of your feet and hold the position.

Tips

Keep your back flat and parallel to the floor.
Maintain a neutral neck position, looking at the floor between your hands.

Benefits

Triceps, Upper Back, Shoulders, Chest, Glutes

18. Bird Dog

Instructions

Start on your hands and knees in a tabletop position.
Engage your core to simultaneously extend one arm forward and your opposite leg back.
Keep your body in a straight line parallel to the floor and hold the position.

Tips

Avoid arching your back or rotating your hips.

Modifications

For less intensity, lift only your arm or leg individually.

Benefits

Shoulders, Lower Back, Glutes

19. Bird Dog Plank

Instructions

Start on the floor in a push-up position.
wide
Distribute your weight evenly between your hand and foot and hold the position.

Tips

Avoid arching your back or rotating your hips.

Modifications

For less intensity, lift only your arm or leg individually.

Benefits

Shoulders, Lower Back, Glutes

20. Push Up Hold

Instructions

Start on the floor in a push-up position, with your hands slightly wider than your shoulders.
Lower your body halfway down, keeping your elbows out in a natural position.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Avoid letting your hips drop or rise too high.
Keep your elbows at about a 45-degree angle to your torso.

Modifications

If holding the position is too intense, lower your knees to the floor.

Benefits

Triceps, Shoulders, Chest

21. Narrow Push Up Hold

Instructions

Start on the floor in a push-up position with your hands shoulder-width apart.
Lower your body halfway down, keeping your elbows close to your sides.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Avoid letting your hips drop or rise too high.

Modifications

If holding the position is too intense, lower your knees to the floor.

Benefits

Triceps, Shoulders, Chest

22. Spiderman Push Up Hold

Instructions

Start on the floor in a push-up position, with your hands slightly wider than your shoulders.
Lower your body halfway down and engage your core to lift one foot off the floor and bring your knee to your elbow.
Distribute your weight evenly between your hands and foot and hold the position.

Tips

Focus on keeping your hips level and avoiding rotation.
Keep your elbows at about a 45-degree angle to your torso.

Modifications

If holding the position is too intense, lower your knee to the floor.

Benefits

Triceps, Obliques, Shoulders, Chest

23. Bridge

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
Keep your palms and shoulders pressed into the floor and hold the position.

Tips

Squeeze your glutes at the top of the movement.
Avoid arching your lower back; the movement should come from your hips and glutes.

Modifications

For less intensity, lift your hips only partially off the ground.
If you feel any neck strain, try placing a small, folded towel under your head for support.

Benefits

Hamstrings, Lower Back, Glutes

24. Bridge Leg Lift

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Engage your core and glutes to lift your hips off the floor, forming a straight line from your knees to your shoulders.
Slowly lift one foot off the ground, extending that leg straight.
Keep your palms and shoulders pressed into the floor and hold the position.

Tips

Keep your hips level and avoid letting them drop on the side of the lifted leg.
Keep the foot of your grounded leg firmly pressed into the floor.

Modifications

For less intensity, only lift your foot slightly off the ground without fully extending your leg.

Benefits

Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen

25. Reverse Plank

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Place your hands on the floor behind your hips with your fingers pointing toward your feet.
Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
Straighten your arms and legs to create a straight line from your head to your heels and hold the position.

Tips

Keep your chest lifted and your head in a neutral position.
Keep your arms straight but avoid locking your elbows.

Modifications

For less intensity, bend your knees and keep your feet flat on the floor.
If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

Shoulders, Hamstrings, Lower Back, Glutes, Abdomen

26. Reverse Plank Leg Lift

Instructions

Start on the floor in a seated position with your legs extended in front of you.
Place your hands on the floor behind your hips with your fingers pointing toward your feet.
Press your palms and heels into the floor and engage your core to lift your hips up toward the ceiling.
Keeping your legs straight, lift one leg up off the floor and hold the position.

Tips

Straighten your arms and legs to create a straight line from your head to your heels
Keep your chest lifted and your head in a neutral position.

Modifications

For less intensity, keep both feet on the floor.
If wrist discomfort occurs, try turning your fingers out to the sides slightly.

Benefits

Shoulders, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen

27. Crunch Hold

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Engage your core to lift your head, neck, and shoulders off the floor.
Reach forward with your arms and hold the position.

Tips

Keep your arms straight and parallel to the floor.
Keep your lower back pressed into the floor.

Benefits

Abdomen

28. Bicycle Crunch Hold

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Place your hands behind your head and engage your core to lift your head and shoulders off the floor.
Extend one leg straight out and bring your opposite knee towards your chest, while rotating your upper body to bring your opposite elbow toward your raised knee.
Hold the position and switch sides at the halfway point.

Tips

Keep your lower back pressed into the floor.
Focus on the rotation of your torso, not just the elbow-to-knee movement.
Avoid pulling on your neck with your hands.

Benefits

Obliques, Abdomen

29. Toe Touch Hold

Instructions

Start lying on your back with your knees bent and your feet flat on the floor.
Engage your core to extended your legs and lift them straight up into the air.
Lift your head, neck, and shoulders off the floor and reach up with your arms to touch your toes.
Hold the position.

Benefits

Abdomen

30. V-Sit

Instructions

Start lying on your back with your legs extended and your arms at your sides.
Engage your core to simultaneously lift your arms, chest, and legs, forming a V-shape with your body.
Keep your back straight, reach your arms up towards the ceiling, and hold the position.

Tips

Try to balance on your the bones at the bottom of your pelvis.
Keep your legs as straight as possible.

Modifications

For less intensity, keep your knees bent or hands on the floor for support.

Benefits

Abdomen

31. Leg Lift

Instructions

Start lying on your back with your legs extended and your arms behind your head.
Engage your core to lift both legs off the floor, creating a 45 degree angle between your legs and the floor.
Keep your legs straight and your feet together and hold the position.

Tips

Keep your lower back pressed into the floor.
Keep your head and shoulders flat on the floor throughout the exercise.

Modifications

If lifting both legs is too intense, perform the exercise with one leg at a time.
If you feel strain in your lower back, place your hands under your hips for support or bend your knees slightly.

Benefits

Hips, Quadriceps, Abdomen

32. Hollow Body

Instructions

Start lying on your back with your legs extended and your arms straight above your head.
Engage your core to lift your head, arms, shoulders, and legs off the floor.
Create a "C" shape with your body, balancing on your lower back, and hold the position.

Tips

Keep your lower back pressed into the floor.
Keep your legs straight and your feet together.

Modifications

For less intensity, keep your knees bent and your arms in front of you.

Benefits

Shoulders, Hips, Quadriceps, Abdomen

33. Dead Bug

Instructions

Start lying on your back with your legs extended and your arms straight above your head.
Engage your core to raise one arm toward the ceiling and bend your opposite knee to bring it up over your hip.
Raise your other arm and leg slightly off the floor and hold the position.

Tips

Keep your hips square and your lower back pressed into the floor.

Modifications

For less intensity, perform the exercise with a smaller range of motion.

Benefits

Shoulders, Hips, Quadriceps, Abdomen

34. Superman

Instructions

Start lying on your stomach with your arms extended in front of you.
Engage your core to lift your arms, chest, and legs off the floor.
Keep your head in line with your spine and hold the position.

Tips

Focus on engaging your back and glute muscles.
Lengthen your body, reaching with your fingertips and toes.
Keep your head in a neutral position to avoid straining your neck.

Modifications

For less intensity, lift only your arms or only your legs at a time.

Benefits

Upper Back, Shoulders, Hamstrings, Lower Back, Glutes

35. Aquaman

Instructions

Start lying on your stomach with your arms extended in front of you.
Engage your core to simultaneously lift one arm and your opposite leg off the floor, while keeping your head in line with your spine.
Hold the position and switch sides at the halfway point.

Tips

Focus on engaging your back and glute muscles.
Lengthen your body, reaching with your fingertips and toes.
Keep your head in a neutral position to avoid straining your neck.

Modifications

For less intensity, lift your limbs only slightly off the floor.

Benefits

Upper Back, Shoulders, Hamstrings, Lower Back, Glutes

36. Airplane

Instructions

Start lying on your stomach with your arms extended out to the sides at shoulder height.
Engage your lower back and glute muscles to lift your chest and arms off the floor.
Keep your head in line with your spine and hold the position.

Tips

Hold your arms straight out to the sides, like airplane wings.
Squeeze your shoulder blades together as you lift to engage your upper back.

Modifications

For less intensity, lift your chest and arms only slightly off the floor.

Benefits

Upper Back, Shoulders, Hamstrings, Lower Back, Glutes

37. Pike

Instructions

Start on the floor in a push-up position.
Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Keep your legs straight and your heels off the ground.
Keep your head between your arms and relax your neck.

Modifications

For less intensity, keep your knees slightly bent and lower your hips.

Benefits

Triceps, Shoulders, Chest, Abdomen

38. Bent Arm Pike

Instructions

Start on the floor in a push-up position.
Engage your core to lift your hips towards the ceiling, forming an inverted "V" shape with your body.
Bend your arms to lower your upper body toward the floor.
Distribute your weight evenly between your hands and feet and hold the position.

Tips

Keep your legs straight and your heels off the ground.
Keep your head between your arms and relax your neck.

Modifications

For less intensity, keep your knees slightly bent and lower your hips.

Benefits

Triceps, Shoulders, Chest, Abdomen

39. Wall Plank

Instructions

Start on your hands and knees in a tabletop position with your feet near a wall.
Walk your feet up the wall until your body is in a straight line, parallel to the floor.
Keep your arms straight and your palms pressed into the floor and hold the position.

Tips

Keep your core engaged to support your lower back.
Distribute your weight evenly between your hands.

Modifications

For less intensity, don't walk your feet as high up the wall.

Benefits

Upper Back, Shoulders, Chest, Abdomen

40. Wall Pike

Instructions

Start on your hands and knees in a tabletop position with your feet near a wall.
Walk your feet up the wall until your body forms an L-shape.
Keep your arms straight and your palms pressed into the floor and hold the position.

Tips

Distribute your weight evenly between your hands.
Keep your neck relaxed, with your head between your arms.

Modifications

For less intensity, don't walk your feet as high up the wall.

Benefits

Upper Back, Shoulders, Chest, Abdomen

41. Wall Handstand

Instructions

Start from a standing position facing a wall.
Step forward with one foot and bend over to place your hands on the floor a half-arm's length from the wall.
Keeping your arms straight and your head down, kick your back leg up followed quickly by your other leg, swinging your body upward so that your feet rest against the wall above you.
Keep your arms extended and your body in a straight line and hold the position.

Tips

The movement should be performed in a fluid, continuous motion.
Practice the kick-up motion without going all the way up until you're comfortable.

Modifications

Have a spotter stand to the side to assist you if needed.

Benefits

Upper Back, Shoulders, Chest, Abdomen