A strong core is one that can hold a tense, secure position – protecting the spine and enabling the arms and legs to produce force – for much more than 8 or 10 repetitions. The concept is similar to guide wires on a bridge that, when properly tightened, hold the bridge steady while thousands of cars drive over it.
Isometric, stemming from the words “same” (iso) and “length” (metric), simply translates to holding one position without moving. Because flexibility, balance and power stem from your core, it’s imperative to train this area of the body. We start with isometric versions of the core exercises to set the groundwork for later more dynamic and compound movements.
*Dynamic Core Exercises will be addressed in the Intermediate and Advanced sections of the strength blog.
Isometric core exercises are contractions of a particular muscle or group of muscles making up the core. During these isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move.
Isometric exercises don’t effectively build strength but they hold your midsection stable while you exert high forces.
Because isometric exercises are done in one position without movement, they’ll improve strength in only one particular position. Since isometric exercises are done in a static position, they won’t help improve speed or athletic performance but they can be useful, however, in enhancing stabilization — maintaining the position of the affected area — since core muscles often contract isometrically to aid in stabilization.
“They may not make you faster, but they will help prevent you going slower.”
What are your goals?
What are your needs?
Take our 30 second quiz
