15 Minute Isometrics: The Anywhere Bicep Workout


Looking for the best biceps workout you can do at home? Take it from the most famous bodybuilders and athletes around: no bicep workout is complete without isometrics. The concept of ‘muscle exhaustion’, long-held by fitness experts as an effective way to target certain muscle groups, is an essential tool in isometric exercise. Isometric-based muscle exhaustion enhances traditional workouts by pushing muscles to their limit at specific ranges of the full exercise. Essentially, isometrics can work to effectively isolate the muscle at a specific point in the exercise, thus ensuring the muscle group gets a trainer’s complete attention without resulting in unnecessary fatigue overall.

So, if you want the ultimate arm-sculpting workout, then check out this short, but sweet bicep workout incorporating isometrics. But look closer–a lot of these bicep exercises are already household names. Isometrics is by no means new, but there’s new technology, like the Activ5 device, that can help you track and measure your progress. That’s the magic of isometrics; you can do it any time, anywhere, but a workout tool like Activ5 can help you set proper goals and put you on the path to incredible strength gains.
Just don’t let the 15-minute run time fool you–this workout is a real challenge.

Dumbbell Bicep Curl

Muscles Worked: Biceps

How to Do It:

  • From a standing position, hold dumbbells in each hand
  • Keep your elbows close to your torso and your palms facing up
  • Keeping your upper body stationary, exhale and curl the weights up to your shoulders
  • Slowly lower the dumbbells until your elbows are at 90° and hold for 5 seconds – That’s isometrics!
  • Lower the weights until your arms are straight
  • Do 10 reps

Pro Tip:

This exercise can be performed in a seated position for extra back support.  

Iso Wood Chop

Muscles Worked: Chest, Biceps, Core

How to Do It:

  • From a standing position, outstretch your arms in front of you
  • Hold the Activ5 between your palms, positioned outside your left hip
  • Press your palms into the Activ5 while you engage your core
  • Keep squeezing for 15 seconds
  • Repeat for the right hip

Pro Tip:

These exercises are so much more effective if you keep your arms fully extended throughout.

Iso Bicep Curl

Muscles Worked: Biceps, Triceps, Forearms

How to Do It:

  • From a seated position, lean forward
  • Place your left elbow inside your left knee
  • Keep your left arm bent 90°
  • Hold the Activ5 on your left palm
  • With your right arm bent 90°, press down on the Activ5
  • Press for 15 seconds
  • Repeat for the right arm

Pro Tip:

To keep proper posture, keep your abs engaged throughout.

 

This 15-minute workout is perfect if you’ve got a busy schedule. It’s short and efficient, while requiring as little equipment as possible. Of course, this super convenient isometric bicep workout is just the tip of the iceberg; if you want to target the legs, core, shoulders, and more, check out amazing exercises for almost every part of the body from the Activ5 app. Browse through more insane isometric workouts you can do any time, anywhere, for the fitness experience of the future.

What Is Isometric Exercise?


The Science Behind The Year’s Hottest Workout

Isometric exercise – it’s more than just the next great fitness fad. While obstacle courses, tire flipping, and other flashy workouts are currently en vogue, the fitness world is beginning to move away from a macro-level of fitness, opting for super-efficient workouts with a focus on how muscles work at the micro level. Essentially, more and more athletes, trainers, and regular folks are looking for a more scientific method that truly understand how our muscles, ligaments, and joints work in concert.

Enter: isometric exercise. This form of training has been a staple in both the physical therapy world and bodybuilding, but it’s about to become a household name.

What Is Isometric Exercise?

An isometric exercise or workout is a type of training where the muscle length or joint angle doesn’t change. Simply put, the body stays static while it applies force. Some isometric exercise examples can be as simple as pushing your palms together, or be as intense as holding a barbell at the peak of a curl.

A typical example of an isometric exercise would have a trainee exerting a maximal, or close to maximal amount of force for around 3-10 seconds at regular intervals. Of course, isometric exercise is so simple, it can be applied in a number of different positions for different durations.

But why is isometric exercise so effective? It’s thought that because isometric workouts allow trainers to use maximal effort, it allows them to activate previously untapped muscle groups that may not be activated when it comes to traditional movements.

When we initiate a movement, our brain fires neurons that activates a certain group of muscles called “motor units”. For instance, if we curl a barbel, only certain groups of muscles (like the ones in our biceps) are triggered and activated to perform that motion. However, with isometric training, the maximal effort sends a signal to our brains to activate the previously untapped motor units in our arms, allowing us to train them.

But despite all the gains of isometric exercise, it has a very low impact on the joints. Isometrics doesn’t require trainers to use a full range of motion, making it a favorite for physical therapists helping injured or post-op patients get their strength back. In addition to all of the strength gains of isometric exercise, it has very low impact on the joints. Isometrics allows trainers and physical therapists to help their clients get stronger at specific ranges of motion. It is a favorite of physical therapists during early stages of rehabilitation to help their patients get stronger with less risk of reinjury.

 

Isometric Exercise Examples

Isometric exercise can be found everywhere – not just in bodybuilding gyms. Planking, mountain climbing, yoga, and martial arts grappling all contain isometric workouts. Even rugby scrumming, a static activity that uses an incredible amount of force, is considered by most players to be a kind of isometric exercise. Being so versatile and customizable, it’s been used for rehabilitation, warmups, stretches, and strength training by all sorts of people all over the world.

The Ancient Foundations of Isometrics

Far from being a recent invention, isometric exercise has been around for millenia. The ancient Greeks referred to isometrics as the ‘soft exercise’. Later in the 12th century, the exercise was studied by Buddhist Monks in the Shaolin Temple in China. Even legendary 19th century strongman Alexander Zass credited isometric training to his success.

Later in the 1950s, scientists and physicians showed evidence of the benefits of isometric exercise, with researchers like Hettinger and Muller publishing studies that concluded isometric muscle contraction efficiently improved strength.

A decade later, athletes like football player Donald Salls were developing fitness programs entirely based on isometric exercises. Today, innovative coaches, researchers and bodybuilders are rediscovering the effectiveness of isometric exercise, and they’re starting to record the benefits of this unique training program when it comes to strength training, flexibility, weight loss, and even injury prevention.

 

The Benefits of Isometric Exercise

Traditionally, we think of exercises with the highest impacts on our body as the best ways to build strength. But there’s mounting evidence that isometric exercise can result in a rapid increase in strength, without the negative impact. A study from 1995 has shown increases in strength as high as 27% in just 6 weeks of training, while a previous study from 1988 by Thepaut – Mathieu demonstrated an increase of up to 54% in just 5 weeks.

Other studies have demonstrated its effectiveness for lowering blood pressure, increasing blood flow, not to mention improving rehabilitation, stamina, bone strength, and so much more.

Debunking an Isometric Exercise Myth

There’s been some talk that isometric exercise only strengthens your muscles in certain positions, but there’s plenty of evidence that isometric exercise results in an overall increase in speed, agility, strength, and even improves a person’s range of motion.

In fact, one recent study by the Journal of Sports Sciences shows that isometric exercise was extremely beneficial for rugby players’ explosive force. Another study from the Journal of Sports Medicine and Physical Fitness showed that isometric exercise improved athletes’ weightlifting performance.

There is, of course, an entire history and a mountain of evidence worth exploring about isometric exercise. But the best way to see if isometrics is the real deal? Trying it yourself.

Tips to Improve Swimming Conditioning


One of the best things about swimming is that it gives you an intense, rigorous workout and it’s fun to do.  Swimming workouts are perhaps the most effective, safe, full-body workouts you can do. It’s great for your heart, increases your flexibility, builds long, lean muscles and strengthens your core. Whether you’re looking for a swimming workout for beginners or you’re a seasoned open water adventurer, we have some dryland workout tips and exercises for swimmers of all types.

Create Swimming Workouts that Make Sense

The best swimming workouts are much more than just swimming laps.  For the best results start with a swimming workout plan and stick to it.  

Warm Up: Warm ups for swimming being outside the pool. Do several arm rotations to the side, in front, and above your head. Do a variety of dynamic stretches, like squats, lunges, knee-to-chest grabs, and a few good old jumping jacks and push-ups always help. If you practice yoga, a sun salutation is a great stretching technique.  Finish your warm up in the pool with 2 or more laps at a slow pace.

Drills: Drills get your heart rate up and your body moving faster. This is the time to focus on your technique before you get tired. Do 2 – 4 laps with a kickboard and 2 – 4 freestyle laps doing a fingertip drag as you recover from each pull. Double the laps if you’re an accomplished swimmer.

Sets: Now it’s time to really get it going. Your swimming workouts should include three key components of swimming training – speed, technique, and endurance. Focus on one thing for each workout.

Cool Down: After your sets you should cool down with 2 – 4 laps (or more) at an easy pace. Once out of the water, additional stretching helps your body recover. Pay special attention to your shoulders, back and hips.

Is Weight Training for Swimmers Necessary?

Weight training should be a part of every workout regimen, including swimming. But weight lifting for swimmers doesn’t mean have to hit the gym three days a week or buy a bunch of weights for your home workouts. You can get the same type of weight lifting exercises with isometrics, which provide the same type of resistance by using your own body and gravity.

Weight training also doesn’t mean you get big and beefy. It depends on the amount of weight you lift and types of exercises you do. Weight lifting breaks down muscles, so lifting heavier weights can limit your speed and endurance, at least at the beginning of a weight training regimen. We recommend lifting lighter weights with more reps to build strength and endurance without bulking up.

Weight training for swimmers is more about strength training than anything else. Building your strength will make you a faster swimmer, and it also helps you avoid injuries. Swimmers are susceptible to shoulder injuries, such as inflammation, rotator cuff injuries, and should impingement syndrome. Swimmers are also prone to neck and low back pain. So, reduce the risk of injury and swim faster by including a strength training element to your swimming workout plan.

The Best Exercises for Swimmers

Exercises for swimmers don’t have to be done at the pool or the gym. Again, with isometrics you can exercise at home using your own body as the gym. Here are several exercises that will build your strength and endurance, increase your flexibility, and improve the quality of your swimming workouts in the pool.

Shoulder External Rotation

Isometric Shoulder Exercises

  • Bend your left elbow by your side to 90 degrees.
  • Reach your right arm over and place your right palm on the outside of your left forearm.
  • Press your palm against your forearm, squeezing both shoulders and upper back.
  • Repeat with your right arm.

Jump Squat

Isometric Leg Exercises

Add power to your lets with this plyometric variation on the traditional squat.

  • Stand with your feet shoulder-width apart.
  • Slowly bend your knees, keeping them above your toes.
  • Stop when you’re halfway down and hold it for 10 seconds. This is an isometric hold.
  • Go as low as you can with your arms out parallel to the floor.
  • Now, instead of raising slowly back up to standing position, leap into the air with your hands reaching up high. If you’re indoors, make sure you don’t hit the ceiling. Land on the balls of your feet for a soft landing.

Trunk Rotation

Isometric Ab Exercises

Powerful swim strokes require a strong core. Combine this exercise with a standard crunch.

  • Place your left palm on your right shoulder.
  • Keep your right arm relaxed by your side.
  • Keep your back straight and both hips square. Rotate your torso to the left as you push your left palm into your right shoulder.
  • Hold this for 10 seconds and repeat on the other side.
  • Do this complete exercise 10 times.

Isometric “Military” Press

Isometric Shoulder Exercises

  • Stand up straight and bend your left elbow by your side, fist up.
  • Place your right palm on top of your left fist. Your right arm should be parallel to the ground with your elbow bent about 90 degrees.
  • Press your right palm into your left fist and hold this for 10 seconds. Repeat on the other side.
  • Do this complete exercise 10 times.

Improve Swimming Conditioning with Activ5

The best swimming workouts are often done outside the pool. It’s about preparing your body to perform at maximum potential when you’re in the water. It doesn’t matter if you’re a competitive swimmer or just looking for a good cardio swimming workout, an isometric strength training program will get you to where you want to be faster, safer, and more efficiently than any other workout regimen. And to improve your isometric workouts, consider Activ5 which has over 100 gym-based isometric exercises that improve your strength, endurance, flexibility, and power. Activ5 makes workouts fun, tracks your progress on a sophisticated smartphone app, and functions as a game controller.

Remember to consult with your physician before beginning any exercise routine.

Developing a Tennis Workout Plan: Top Tennis Exercises


You can enjoy playing tennis from the time you can walk to the time you can’t. A lifelong tennis career is all about learning the proper technique, conditioning, and avoiding injuries. Developing a workout plan for tennis exercises is crucial to all of the above. You can get a tennis body that is strong, flexible, durable, and fit. We’ll show you some exercises for tennis players and ways you can avoid getting tennis shoulder or elbow.

Why Create Workouts for Tennis Players

Tennis is good exercise and a lot of fun.  Playing tennis well requires practice and coaching to learn proper form and technique for serving, ground strokes, and strategy. It also requires you to be in pretty good shape. A tennis exercise plan is crucial for any player, regardless of your skill level, fitness, or age.

Establish Goals: Figure out what your goals are. For instance, do you want to play on your school team or in a league? Do you want to have fun with friends and stay in shape? Do you want to play in an upcoming tournament? Establishing goals will guide your workout regimen.

Workout Vs. Training: Your plan should include both. You must develop your fundamental tennis skills and also do exercises that build overall tennis fitness.

Workout Requirements: Identify what you need to work on and select exercises that focus on your fitness needs and goals. You need strong legs, core, shoulders and arms. What do you need to work on most?

Tennis fitness training begins with a workout plan. Set it up, stick to it, and your tennis game will improve in a short time.

Best Workouts for Tennis Players

Playing a good game of tennis is about form and technique. Small adjustments make a big difference, like a quarter turn on your grip to change the position of your racquet head and changing feet position for ground strokes. Increasing your strength and speed will help you control the ball better, cover the court faster, and last longer during rallies. Here are some tennis conditioning exercises for your legs, core, and shoulders.

Tennis Squat

Get your tennis player legs with this isometric and plyometric variation on the squat.  

  • Stand with your feet shoulder-width apart.
  • Slowly bend your knees, keeping them above your toes.
  • Stop when you’re halfway down and hold it for 10 seconds. This is an isometric hold.
  • Go as low as you can with your arms out parallel to the floor. Slowly raise back up to standing position.
  • Repeat 10 times.

To increase your explosiveness, try adding a plyometric move. Instead of raising slowly back up to standing position, leap into the air with your hands stretched up high. If you’re indoors, make sure you don’t hit the ceiling.  Land on the balls of your feet for a soft landing.

Trunk Rotation

Isometric Exercise

Powerful forehands and backhands require a strong core. Combine this exercise with a standard crunch.  

  • Place your left palm on your right shoulder.
  • Keep your right arm relaxed by your side.
  • Keep your back straight and both hips square. Rotate your torso to the left as you push your left palm into your right shoulder.
  • Hold this for 10 seconds and repeat on the other side.
  • Do this complete exercise 10 times.

Isometric Shoulder Press

Isometric Shoulder Exercises

Strong shoulders are crucial to your tennis game, especially your serve. This is something you can do at home with no equipment.

  • Stand up straight and bend your left elbow by your side, fist up.
  • Place your right palm on top of your left fist. Your right arm should be parallel to the ground with your elbow bent about 90 degrees.
  • Press your right palm into your left fist and hold this for 10 seconds. Repeat on the other side.
  • Do this complete exercise 10 times.

 

Avoid Tennis Shoulder or Tennis Elbow Forever

There are lots of repetitive motions in tennis, which lead to inflammation, strains, and even tears in your elbows and shoulders. You can help avoid these kinds of injuries with a few simple exercises. We prefer isometric exercises because they are zero-impact and you can do them anytime with no equipment.

Shoulder External Rotation

Isometric Shoulder Exercises

  • Bend your left elbow by your side to 90 degrees.
  • Reach your right arm over and place your right palm on the outside of your left forearm.
  • Press your palm against your forearm, squeezing both shoulders and upper back.
  • Repeat with your right arm.

French Tricep Press

Shoulder Rehab Exercises

  • Bend and lift your left elbow to eye level.
  • Make a fist with your left hand.
  • Place your right palm over your left fist.
  • Press your left fist and right palm together, as you squeeze your shoulder muscles.
  • Repeat with your right arm.

Tennis elbow is a nagging injury that often never goes away. Always ice after playing, consider an anti-inflammatory (ibuprofen), and try these exercises.  

Fist Clench

  • Rest your forearm flat on a table.
  • Slowly squeeze a towel and hold for 10 seconds.
  • Release and repeat 10 times.

Towel Twist

  • Clench the towel with both hands and twist, as if you’re wringing out water.
  • Do it in the opposite direction.
  • Repeat 10 times for each hand.

Wrist Extensions

  • Sit down and rest your arm flat on your leg.  
  • Hold a light dumbbell (2lb or so) in your hand, palm up.  
  • Flex your wrist by curling it toward your body.
  • Repeat 10 times for each hand.

Wrist Flexion

  • Turn your arm over with your palm facing down.
  • Extend your wrist down and pull it back up.
  • Repeat 10 times.

Improve Your Game With Tennis Exercises

Tennis exercises are designed to improve your strength, stamina, and flexibility, while at the same time help you avoid injury. You should also focus on your ankles, knees and hips because of the high-impact nature of sprinting and jumping on a hard-court surface. Isometric exercise is a safe way to get in a full body workout.  Consider Activ5 which has over 100 gym-based isometric exercises that can improve your strength, flexibility, balance, and power. Activ5 makes workouts fun, tracks your progress on a sophisticated smartphone app, and functions as a game controller.

Remember to consult with your physician before beginning any exercise routine.

How to Get Better at Golf in 30 Days at Home


Another thing is as certain as death and taxes – golf is hard. It’s a love / hate relationship for most of us. You can have the worst round of your life, but that one shot you stuck pin-high on the 15th is the one you’ll talk about… the one that keeps you coming back. You can also quickly play better golf if you practice properly and regularly. Here are some of the best tips on how to get better at golf and shave strokes off your score.

Learn How to Play Golf by the Rules

What is a good golf score? The National Golf Foundation says that about 55% of golfers surveyed break 100. But how many of those golfers surveyed actually play a legal round of golf? Here are some things most of you do on a regular basis that are not allowed:

 

  • Mulligans. Some of you take one on the front AND the back nine.  And if you hit a “safety” when your first ball shanks into the woods, it’s still a penalty.
  • Out of bounds. If you hit your ball past those stakes on the course, it’s out of bounds and costs you a stroke, even in if you play the ball where it lies.
  • Improve your lie. Use the ole toe wedge much? If you’re not on the green, you can’t touch your ball or move stuff around your ball to make your next shot easier to hit. There are some exceptions so consult a rule book.
  • Whiffs. When you take a swing at the ball with the intent to move it forward and miss it completely (yes, you’ve done it), it’s a stroke penalty. Period. Don’t act like it was a practice swing. We all know.
  • Gimmies. Most of you are not good putters because you never practice putting. You get it within 2 feet and you expect your foursome to “give it to you.” No. Putt it out, even if they tell you to pick it up.

Want to know how to get good at golf?  Your goal should be to break 100 playing a totally legal round of golf. Think you can do it? Prove it to yourself.

How to Practice Golf at Home

If you focus on golf fundamentals, you will improve your golf swing. Get to the driving range when you can and don’t just pound away with a driver. Use all the clubs in your bag. To practice golf at home, here are some tips and things to keep in mind:

Speed then line: Your goal should be to 2-putt every green.  Speed is way more important than line. You don’t have to hole it out from 30 feet. Just get it within 2 feet. So, imagine the hole is 4 feet in diameter rather than 4.25 inches.

Putting “Green”: At home you’re putting on a rug or carpet that is flat, straight, and not too challenging.  Put a golf ball or other small item under the rug in various places to simulate an actual green. If you’re on a carpet, put cups at different distances and learn how to control your speed.

Chipping: If you have a yard, chip balls into a bucket or at a target from various distances. Get used to using different clubs for different distances. If you’re indoors, don’t hit toward a window!

Watch: Watch more golf on TV and see how the pros swing. Are you “reaching” for the ball? Is your tempo too fast? You can learn a lot from those guys.

Read: Get “Ben Hogan’s Five Lessons” by Ben Hogan and “Little Red Golf Book” by Harvey Penick. And if you’re never heard of these guys, stop playing golf. 6

Strengthening Exercises for a Better Golf Swing

To improve your golf swing, you need an exercise routine that works your entire body.  Here are several isometric exercises that will increase your strength and improve balance, so you can get a better golf swing.  None of these exercises require any equipment and can be done anywhere.

Shoulder Press 

Isometric Shoulder Exercises

  • Stand up straight and bend your left elbow by your side, fist up.
  • Place your right palm on top of your left fist. Your right arm should be parallel to the ground with your elbow bent about 90 degrees.
  • Press your right palm into your left fist and hold this for 10 seconds. Repeat on the other side.
  • Do this complete exercise 10 times.

Trunk Rotation

Isometric Exercise

  • Place your left palm on your right shoulder.
  • Keep your right arm relaxed by your side.
  • Keep your back straight and both hips square. Rotate your torso to the left as you push your left palm into your right shoulder.
  • Hold this for 10 seconds and repeat on the other side.
  • Do this complete exercise 10 times.

Chair Pose 

Isometric Ab Exercises

This classic yoga pose works your entire body. Combined with isometric holds, it is an effective, efficient way to get in a full-body exercise in just a few minutes.

  • Stand up with your knees and feet touching.
  • Extend both arms in front of you.
  • Slowly squat down as if you’re sitting in a chair.
  • Squeeze your thigh muscles together and contract your abs.
  • Hold this pose for 10 seconds, then return to a standing position.
  • Do this 10 times.

Congratulations!  You just worked almost every muscle you use in a golf swing. Good exercise combined with good practice equals good golf.

How to get better at golf with Activ5

While axioms can be overused, they will help you play better golf. Consider this the next time you step into the tee box…

“Keep your eye on the ball.”

“Don’t look up.”

“Low and slow.”

“Keep your left arm straight.”

There are a million of them, so find the one that works for you.  And to help you get a better golf swing faster, try the Activ5 portable training device and coaching app. Activ5 has over 100 gym-based exercises that can improve your strength, flexibility, balance, and power. Activ5 makes workouts fun, tracks your progress on a sophisticated smartphone app, and functions as a game controller. Every golfer should use it!

 

Remember to consult with your physician before beginning any exercise routine.

Isometric Leg Exercises – Activ5 Simple Daily Workout Series Part 5


Welcome to Part 5 of the Simple Daily Workout series which focuses on the best isometric leg exercises to build strength and endurance from your hips to your toes. Often leg exercises are overlooked in lieu of a run or bike ride. While running and biking can be great workouts, it’s not always convenient and they tend to work the same muscles each time. And why risk an injury if you can get an efficient, effective leg workout at home, the office, or anywhere you have the time?  With Activ5’s isometric leg workout, you’ll feel and see the results in everything you do.

The Ultimate Leg Workout – Lower Legs

Most leg workouts tend to focus on three muscles – hamstring, quads, and calves. Your Activ5 works these muscles, but also can isolate specific leg muscles to ensure a more complete leg workout. And since Activ5 provides zero-impact isometric leg exercises, you don’t have to worry about injuries to your ankles, knees, hips or Achilles tendon. Ailments like shin splints can also be avoided. Let’s start with your lower legs and move up.

Calf Raise

Like any Activ5 workout, make sure to warm up and stretch before starting. You can do this leg exercise seated or standing, but try it seated first.

Isometric Leg Exercises

  • Place Activ5 beneath the ball of your left foot
  • Press Activ5 down with the ball of your foot, like you’re pushing it into the floor
  • At the same time, lift your heel and squeeze your calf

Remember to keep your back straight and your shoulders back. Repeat with your right foot.

Toe Raise

Similar to the calf raise, but this works the other side of your calf muscle group.

Isometric Leg Exercises

  • Place Activ5 under your left heel
  • Press your left heel into Activ5 as you squeeze your shin muscles
  • Keep your left toes off the ground

Keep your back straight and shoulders back. Press Activ5 into the floor while simultaneously squeezing your calf muscles. Repeat with the right leg.

Single Leg Deadlift

This exercise engages your upper body, core, and entire leg, but focus on pressing your foot to the floor to further work your calf muscles.

Isometric Leg Exercises

  • Step forward with your left foot
  • Keep your back and arms straight
  • Lower your hips until both knees are bent at about 90 degrees
  • Place Activ5 on your left leg just above the knee
  • Press Activ5 with both hands as you squeeze your leg muscles

Keep your left heel firmly on the ground.  Repeat with your right side.

Inner Thigh Burn

While this exercise is about your inner thigh, it’s rooted in your calf.

Isometric Leg Exercises

  • Place Activ5 sideway in between your two feet at your toes
  • Press Activ5 together with both feet as you squeeze your inner thigh muscles

Keep your back straight and shoulders back. Press with the front your feet on the ball of your foot.

The Ultimate Leg Workout – Hips and Thighs

Now it’s time to work the big leg muscles, but we won’t forget about your hips. Much of your power and endurance is in your hips, so when you’re doing these exercises, think about contracting muscle groups around your hips.

Squat Crush

The squat is considered the “mother” exercise, because we’ve been doing it since we were walking on two feet. It works the entire body, but you’ll feel it more in your thighs than anywhere else.

Isometric Leg Exercises

  • Place Activ5 under your left heel
  • Squat back and down as if you are about to sit in a chair
  • Press your left heel into Activ5 as you squeeze your glutes
  • Keep your right heel firmly on the ground

Keep your knees over your ankles and behind your toes. It will feel like you’re pressing Activ5 into the floor.

Outer Thigh Squeeze

With Isometrics, you can contract and hold several different muscle groups simultaneously to maximize the efficiency of each exercise.  That’s the beauty of using your own body to apply force and resistance from one muscle group to the other. The outer (and inner) thigh squeeze is a primary example of this. You’ll work both your thigh muscles, as well as your chest and shoulder muscles.

Isometric Leg Exercises

  • Place your feet shoulder width apart
  • Press Activ5 with your left palm into your left outer thigh on the side of your knee
  • At the same time, press your outer thigh into Activ5

Keep your back straight by pushing your shoulders back. Feel it in your shoulder and chest? Repeat on the right side.  

Simply by placing Activ5 on your inner thigh and reversing the resistance, you can do an inner thigh squeeze. This is a great isometric leg exercises that targets the 

Leg Press

As with the outer thigh press, this exercise works several muscle groups. While this is a leg press, it also works your core.

Leg Workouts

  • Place Activ5 under your left heel
  • Press your heel into Activ5 as if you are trying to push Activ5 into the ground

Keep your back straight and shoulders back. Contract your stomach muscles to maximize this exercise. Repeat with the right leg.

Squat Outer Thigh Press

A variation on the squat, this works your outer thigh muscles.

Isometric Exercises

  • Squat back and down as if you are about to sit in a chair
  • Place Activ5 on the outside of your left thigh, just above the knee
  • Press Activ5 as you squeeze your leg muscles

Keep both feet firmly on the ground, with your knees over your ankles and behind your toes. Repeat with your right side.  

Lunge Crush

If the squat is the mother exercise, then the lunge is her younger sister. Again, this exercise works multiple muscle groups, but the focus is on the legs.

Isometric Leg Workouts

  • Hold Activ5 between both hands in prayer position
  • Step forward with your let foot
  • Lower your hips until both knees are bent about 90 degrees
  • Press Activ5 between your palms, as you squeeze your leg and chest muscles
  • Keep both feet firmly on the ground

Your right knee will be just above the ground. This exercise is also about balance, so your entire body works to maintain the pose.  Repeat with your right side.

Clamshell

The clamshell focuses on your hips and glutes.

Isometric Leg Exercises

  • Place Aciv5 sideways between both heels
  • Press activ5 with both heels as you squeeze your outer thighs
  • Point your toes out

Keep your back straight and shoulders back. Press with your heels, not your toes.

The Ultimate Leg Workout: Get a Leg Up

As with other workouts in our Ultimate Workout Series, we have a final exercise to test you, push you, and to make sure you’re getting the most out of Activ5. With the ultimate leg workout, we’re giving you not one, but two final exercises. Good luck!

Halfway Lift

Like many Activ5 exercises, this exercise engages your entire body. Start with the left side.

Isometric Leg Exercises

  • Slightly bend your knees as you lean forward at the hips
  • Place both hands onto your lower thighs, with Activ5 beneath your let palm
  • Keep your back straight and slowly roll your shoulders back
  • Press Activ5 as you squeeze your core muscles

You can make this exercise even more challenging by placing Activ5 below your knee. Repeat with the right side.  

Tree Pose

The tree pose is a relaxing yoga pose that teaches balance, posture, and patience. It’s also a great way to warm down from the workout. While this exercise engages your arms and chest, the balancing component challenges all the muscles in your legs to maintain the pose without falling.

Yoga Exercises

  • Place the sole of your left foot on the inside of your right calf
  • Squeeze your right foot into the ground as you straighten your spine
  • Press Activ5 with both palms in a prayer position

Repeat with your right foot. Once you’re comfortable holding this pose, try bringing your foot to your inner thigh. That’s advanced yoga stuff!

Use Activ5 for the Best Leg Workout

This concludes the Activ5 Simple Daily Workout Series. Each workout in the series shows you just a sample of what Activ5 can do. There are over 100 exercises and the list keeps growing. You can create your own interval training circuit by mixing up exercises to work various muscle groups.

Activ5 provides the best isometric leg exercises available.  Activ5 workouts will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Ab Exercises – Activ5 Simple Daily Workout Series Part 4


Welcome to Part 4 of the Simple Workout series which focuses on the best isometric ab exercises to tighten your mid-section and strengthen your core. Having a strong core, front and back, is necessary to properly perform almost every other exercise from head to toe. Whether you want to better define your six-pack or simply improve your posture, this ab exercise routine is a real cruncher, and we’re not talking potato chips! Grab your Activ5, and let’s get busting!

The Ultimate Ab Workout – Crunches

Say “sit-up” and you might think of your high-school PE class, fingers laced behind your head, struggling to “give ‘em 10.” You were more likely to strain your muscles than strengthen them. Thanks to Activ5, you can safely perform effective isometric ab exercises that focus on specific muscles in your abdomen, sides, and back – all necessary for a strong core.  Let’s start with crunches.

The Crunch

Like any Activ5 workout, make sure to warm up and stretch before starting. The crunch is the “core” ab exercise and has rightfully replaced the standard (and dangerous) sit up.

Isometric Ab Exercises

  • Lay on your back with your knees bent, feet flat on the ground and knees about hip width apart
  • Place Activ5 in the center of your chest, beneath your palms
  • Contract your core to lift your head and shoulders off the ground
  • Press both hands into Activ5 as you squeeze your core muscles

Remember to lift with your core muscles, front and back.

Bicycle Crunch

Activ5 has a killer bicycle crunch, the kind of sit-up where you try to touch your elbow to the opposite knee. It targets your abs, obliques, and hips.

Isometric Ab Exercises

  • Place Activ5 on the inside of your left thigh, right above the knee
  • Lean forward and place your right elbow on top of Activ5
  • Contract your abs as you press on Activ5
  • Keep your chin tucked, and your left arm relaxed to the side

Remember to keep your back straight and press with both your thigh and elbow. Unlike the standard bicycle crunch, the Activ5 version assures you can actually touch your elbow to your knee and then apply muscle force, which makes this exercise even more effective (and safer).

Repeat on your right side.

Boat Pose

If your stomach muscles aren’t aching by now, the boat pose will sink you. Sorry, had to be done. All kidding aside, this one is a true test and helps improve your overall balance too.

Isometric Ab Exercises

  • Begin seated on the ground with knees bent hip-width apart
  • Place Activ5 between both palms and extend your arms out in front of you
  • Slightly lean back, keeping your back straight, chest open, and core tight
  • Press Activ5 as you squeeze your core

Keep your back straight by pushing your shoulders back. Be sure and press Activ5 with the heels of your palms.

Cat Pose 

This one is a nice way to cool down on the first part of our ultimate ab workout.

Isometric Ab Exercises

  • Begin on all fours
  • Bring both hands to the center and place Activ5 underneath both palms
  • Contract your abs as you round your back to the ceiling, then slowly curve it back down
  • Repeat slowly, while simultaneously pressing Activ5 into the floor with both palms

Push your core down and tailbone up, then slowly round your spine and tuck your tailbone forward. Repeat slowly and remember to breathe in on the up and out on the down. It will feel like you’re pressing Activ5 into the floor.

The Ultimate Ab Workout – Obliques

Now we’ll focus on your obliques – the side muscles that are often overlooked in “full-body” workouts. As with your abs, most exercises you do require the use of your oblique muscles. And, whenever you’re doing Activ5 isometric ab exercises, you should try and contract all your core muscles to further enhance your workout and increase its efficiency.

Oblique Crunch

A similar adjustment to the bicycle crunch, this exercise targets your obliques, but your abs and hips benefit as well.

Isometric Ab Exercises

  • With your left palm, hold Activ5 against your front right shoulder
  • Keep your right hand by your side
  • Contract your abs as you lean towards your left knee

Rotate your shoulder forward and down, using your core and obliques. Repeat on your right side.

Trunk Rotation 

The trunk rotation highlights Activ5’s ability to hyper-target specific muscles within a particular muscle group.  It can be done sitting or standing. The oblique crunch targeted your lower side muscles. The trunk rotation works muscles slightly higher in your mid-section.

Isometric Ab Exercises

  • With you left palm, hold Activ5 against your front right shoulder
  • Keep your right arm relaxed by your side
  • Keep your back straight and both hips square as you slightly rotate your torso to the left

Remember to keep your elbows bent at about 45 degrees. Press Activ5 with the heels of your palms.

Woodchop

The woodchop can also be done while seated. It’s an exercise that works your entire core as well as your shoulders, hip, and legs if you’re standing.

Isometric Ab Exercises

  • Hold Activ5 between both palms with your arms stretched out fully in front of you
  • Place your hands on the outside of your left hip
  • Press both palms into Activ5 as you contract your abs

Try to keep your arms straight and rotated to the left. Press Activ5 with the heels of your palms.

The Ultimate Ab Workout: Be the Chair

We like to end our Ultimate Workout Series with a final isometric ab exercise to test you, push you, and to make sure you’re getting the most out of Activ5. With the Chair Pose, you’re neither sitting nor standing. You are the chair.

Chair Pose

A properly done chair pose engages almost every muscle in your body. (Even your face, because you’ll be contorting it as you struggle to hold this pose.) It’s that good.

Isometric Ab Exercises

  • Place Activ5 between both knees
  • Extend both arms in front of you, while squatting down as if you’re sitting in a chair
  • Press Activ5 as you squeeze your thigh muscles

Be sure and keep your back straight and knees bent. This is hard enough even without squeezing Activ5, but that’s what makes this awesome full-body exercise even better.

Use Activ5 for the Best Ab Workouts


If you climb out of bed tomorrow morning and don’t groan as you remember this ultimate ab workout, then you may not have done it right. That’s okay, because with Activ5 you can do isometric ab exercises again at home or on the road. Forget going to the gym or packing travel weights. Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day.

Next, the Activ5 workout series focuses on isometric leg exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Shoulder Exercises: Activ5 Simple Daily Workout Series Part 3


Part 3 of the Simple Daily Workout series focuses on isometric shoulder exercises to strengthen your shoulder joints and improve your range of motion. Your shoulders are more susceptible to injury, because they have more range of motion than any other joint in your body.

Your shoulder joints are kept stable and functioning properly by muscles in your rotator cuff.  These muscles are key to the activities of your daily routine, such as house and yard work, shopping, playing with the kids, and of course sports.  Weaknesses in any rotator cuff muscles can cause instability and injury. Imagine a golf or baseball swing, tennis serve, or swimming without a healthy shoulder.

To be sure, you exercise your shoulder muscles with presses, rows, curls, and other isometric exercises, but we want you to focus your isometric holds on your shoulders to keep them strong, flexible, and stable.

Isometric Deltoid Exercises

The largest muscle in your shoulder muscle group is the deltoid, the triangular muscle that gives your shoulder its rounded shape. While some of these isometric shoulder exercises are named for other muscle groups, concentrate on your shoulder muscles with your isometric holds throughout the Active5 shoulder workout.

Single Arm Chest Press

This is like the traditional bench press, but you can do this seated or standing up.

Isometric Shoulder Exercises

  • Extend your left arm to the side with your elbow bent at 90 degrees
  • Place Activ5 with your right hand in front of your left fist
  • Press your left fist into Activ5, while squeezing your chest
  • Keep both elbows bent at 90-degrees.

Both of your arms should be parallel to the floor, with your elbows bent at 90 degrees. Repeat on your right side.

Standing Shoulder Press

This is similar to the traditional “military” press and can be done seated or standing.

Isometric Shoulder Exercises

  • Bend your left elbow by your side, fist up
  • Place Activ5 on top of your fist
  • Place your right palm on top of Activ5, keeping your arm at 90 degrees
  • Squeeze your left shoulder muscles as you press Activ5

Your right arm should be parallel to the floor. Let Activ5 engage your shoulder muscles. Repeat on your right side.

Side Bend Press

While this exercise works your core, you’ll feel it working your shoulders from the contact point all the way up the side of your neck.

Isometric Shoulder Exercises

  • Place Activ5 on your desk in front of your right arm
  • Place your right palm on Activ5
  • Bend sideways slightly to the right
  • Press Activ5 as you squeeze your oblique muscles

Push down with the heel of your palm using your triceps and obliques. Repeat on your right side.

Using Isometrics in Shoulder Rotation Exercises

Isometric shoulder rotation exercises can be both internal and external, referring to the placement of the muscle within and around your shoulder joint. These are commonly used in rehabilitation exercises.

Shoulder External Rotation

This is a common isometric shoulder exercises in shoulder rehab and has several variations.  

Isometric Shoulder Exercises

  • Place Activ5 above your left wrist with your right hand
  • Bend your left elbow to 90 degrees and rotate it slightly to the left
  • Press Activ5 with your left forearm and right palm
  • Focus on squeezing the back of your shoulder and upper back

Remember to keep your elbows bent at 90 degrees and press with your forearm against your right palm. Repeat on your right side.

Front Shoulder Raise

This simulates a popular free-weight or kettlebell exercise you’ve probably done a few times. It’s also one of the leading causes of shoulder injuries during a workout. Isometric shoulder exercises keep it safe.

Isometric Shoulder Exercises

  • With your right hand, place Activ5 above your left elbow
  • Cross and lift your arms away from your body
  • Press your left arm up and into Activ5, squeezing your chest and front shoulder
  • Keep your arms parallel to the ground

Press with your elbow and left palm and hold both arms parallel to the floor.  Repeat on your right side.

Hook

The hook is always fun and part of other workouts like our isometric arm workouts. Feel free to over indulge!

Isometric Shoulder Exercises

  • Make a fist with your left hand
  • Bend and bring your left elbow up, keep your forearm parallel to the ground.
  • Activ5 with your right hand in front of your left fist
  • Press Activ5 with your left fist and right palm

Keep both arms parallel to the floor. Press Activ5 between the heel of your palm and fist. Repeat on your right side.

Zen Chest Press

You can easily add some variety to this exercise by extending your arms out straight (Chest Fly) and then lowered (Lower Chest Fly). Each exercise will work a different area of your rotator cuff.

Isometric Shoulder Exercises

  • Hold Activ5 between both hands in prayer position with your elbows out
  • Lift your hands, so your palms are just above eye level
  • Press Activ5 with both palms by squeezing your chest muscles

Keep your elbows bent at 90 degrees and press with the heels of your palms.  

Rotator Cuff Tear Exercises and Shoulder Rehab Exercises

Shoulder injuries are one of the most common sports related injuries. Rehabbing a shoulder injury should be done under the care of your physician and licensed physical therapist. Activ5 is perfect for shoulder pain rehab, rotator cuff exercises after surgery, and general isometric shoulder exercises for physical therapy.

Chest Fly

If you are rehabbing from an injury, take it slowly and don’t push too hard. Again, all rehab should be done under professional supervision.

Shoulder Rehab Exercises

  • Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you
  • Press both palms into Activ5 and squeeze your chest muscles

Straighten your back and pull your shoulders back to maximize the effectiveness of this exercise. Press with the heels of your palms. Vary this exercise with the lower chest fly.  

French Triceps Press

As with the hook, this exercise focuses on your arm muscles but it’s perfect for shoulder rehab too.

Shoulder Rehab Exercises

  • Bend and lift your left elbow to eye level
  • Make a fist with your left hand
  • Place Activ5 on the bottom of your left fist with your right palm
  • Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles

Like the chest fly, keep your back straight and shoulders back. Press Activ5 with the heels of your palms. Repeat on your right side.

Iso Knee Push-Up

If you’re rehabbing, make sure you can safely get up and down from the floor before attempting these isometric shoulder exercises.

Shoulder Pain

  • Begin on all fours with your hands slightly wider than shoulder-width apart
  • Place Activ5 under your left palm
  • Bend your elbows to 90 degrees, so that you are in a half push-up position
  • Press Activ5 as you squeeze your chest, shoulder and core muscles
  • Keep your elbows out

Keep your elbows bent at 90 degrees and press with the heel of your left palm. Repeat on your right side.

Using Activ5 shoulder exercises for shoulder rehab and shoulder strengthening

We rely on our shoulders for more than we give them credit for. Just ask anyone who’s had a shoulder injury or deals with chronic shoulder pain. Thanks to Activ5’s zero-impact isometric workout, you can strengthen your shoulders as part of your full-body workout routine or safely rehab shoulder and other muscle related injuries. If you are doing shoulder exercises for rehab, be sure and share your Activ5 with your physical therapist.

Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day, whether it’s at home, on the road, at the office, or wherever you happen to be.

Next, the Activ5 workout series focuses on isometric leg exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. Get one today, and you will understand how powerful and effective isometric exercise can be.

Isometric Arm Exercises: Activ5 Simple Daily Workout Series Part 2


The Simple Workout Series – Isometric Arm Exercises

Welcome to Part 2 of the Simple Daily Workout series where we will show you isometric arm exercises that will tone and strengthen your arms. Whether your goal is to get more cut for the beach or just lose that dreaded arm flab, the Activ5 isometric arm workout will help you see results faster than ever.  Get ready to “curl-up” with Activ5!

The Ultimate Arm Workout – Isometric Bicep Exercises

Be honest… next to losing a few inches off your waist, having nice muscle definition in your arms makes your feel pretty good about yourself.  That’s probably why arm exercises are often more popular than others because you tend to see results almost immediately and increases in your strength and stamina more quickly. From the bench press to curls to dips to presses, the Activ5 isometric fitness device can replicate almost any kind of arm exercise, only as an isometric arm workout. Let’s start with exercises that target biceps.

Bicep Curls

This is the foundation of bicep exercises, the basic arm curl. Do this exercise while seated.

Isometric Bicep Exercises

  • Hold Activ5 in your left palm
  • Lean forward at the waist and place your left elbow on the inside of your left knee
  • Place your right palm on top of Activ5
  • Press Activ5 with the heels of your palms
  • Keep both elbows bent at 90 degrees
  • Keep your right elbow above your right knee

Switch and repeat with your right arm.

Hammer Curls

A simple twist of the wrist and making a fist targets a different part of your bicep with this curl.

Isometric Bicep Exercises

  • Bend your left elbow by your side at 90 degrees
  • Make a fist with your left hand
  • Place Activ5 on top of your left fist with your right palm
  • Squeeze your left bicep as you press Activ5 with your left fist and right palm
  • Keep both elbow bent at 8

Repeat on your right side.

Left Hook

This is a combination exercise that works your biceps, triceps, and shoulders.

Bicep Exercises

  • Make a fist with your left hand
  • Bend and bring your left elbow up, keep your forearm parallel to the ground
  • Position Activ5 between your right palm and your left fist
  • Keep both arms parallel to the floor
  • Press Activ5 with your left fist and right palm

Repeat on your right side.

The Ultimate Arm Workout – Isometric Triceps Exercises

Often overlooked, triceps exercises can help get rid of your arm flaps, but also aid in other endurance workouts like running and swimming.

Single Arm Chest Press

Shoulder injuries due to improper bench press technique are some of the most common weight lifting injuries. This is our version of the bench press and saves your shoulders from overdoing it.

isometric tricep exercises

  • Extend your left arm to the side with your elbow bent at 90 degrees
  • Place Activ5 with your right hand in front of your left fist
  • Press your left fist into Activ5, while squeezing your chest
  • Keep both elbows bent at 90-degrees, with your arms parallel to the floor

Repeat with your right arm.

French Triceps Press

This classic triceps exercise also gives you a shoulder workout too.

isometric tricep exercises

  • Bend and lift your left elbow to eye level
  • Make a fist with your left hand
  • Place Activ5 on the bottom of your left fist with your right palm
  • Press Activ5 with your left fist and right palm, as you squeeze your shoulder muscles
  • Keep your back straight and pull your shoulders back

Repeat on the right side.

Side Bend Press

While this may not seem like a traditional triceps exercise, is works the same muscle groups as the dip.

Isometric elbow exercises

  • Place Activ5 on your desk in front of your left arm
  • Place your left palm on Activ5
  • Bend sideways slightly to the left
  • Push down on Activ5 with the heel of your palm, using your triceps and oblique muscles

Repeat on your right side.

Standing Chest Fly

The chest fly is a gym favorite and works your core as well as your triceps and biceps.

isometric tricep exercises

  • Hold Activ5 between both hands in prayer positions with your arms stretched out in front of you
  • Straighten your back and pull shoulders back
  • Press Activ5 between the heels of your palms into and squeeze your chest muscles
  • Keep both feet firmly on the ground

Zen Chest Press

If you’ve done all of the previous isometric arm exercises, you may need to go to your “zen” place. So here’s the perfect exercise for you!

arm exercises

  • Hold Activ5 between both hands in prayer position with your elbows out, bent at 90 degrees
  • Lift your hands, so your palms are just above eye level
  • Press Activ5 with both heels of your palms by squeezing your chest muscles

The Ultimate Bicep / Triceps Exercise

Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.

Opposing Bicep & Tricep Press

Here’s one to grow on, as they say. This variation of the curl works both your biceps and your triceps equally by simply extending the curl in front of your body.

Isometric Arm Exercises

  • Hold Activ5 in your left palm
  • Bend your left elbow at 90 degrees
  • Place your right palm on top of Activ5
  • Press Activ5 with the heels of both palms
  • Keep both arms bent at a 90-degree angle

Using Activ5 for the Best Arm Workouts

You just completed one of the most effective isometric arm workouts you can find, and it’s something you can do at home or on the road. Forget going to the gym or packing travel weights. Activ5 is the best isometric workout device you can find.  It’s portable, quick, and easy to use, so you can squeeze in short, full-body, low-impact workouts throughout your day.

Next, the Activ5 workout series focuses on isometric shoulder exercises. This series is the best isometric workout available and will strengthen and tighten your body, giving you the results you want faster than you thought possible. But it only works with the Activ5 portable fitness device and smartphone app. If you don’t have one yet, get one and get started!

Reduce Low Back Pain with Quick Isometric Back Exercises


How to Reduce Low Back Pain with Quick Isometric Workouts

Low back pain is an affliction that is linked to weakened core muscles and musculoskeletal integrity in and around the spinal column. A variety of diagnoses including arthritis, spinal stenosis and endometriosis, cause the conditions leading to low back pain.  An extensive 2014 study suggested that isometric back exercise aids those suffering from low back pain to build core stability for a better quality of life.

Accessible and convenient, quick isometric back exercises and workouts build core muscles and increase vitality. It is ideal for people recovering from back injuries, those who suffer from low back pain, and for busy professionals who spend a lot of time sitting. If your schedule doesn’t allow for long workouts, there is a simple solution that will set you on a track to improving your quality of life.

Moreover, recent innovations in the exercise tech sector have revolutionized isometric exercise in such a way that you can engage in fun, quick workouts while monitoring your activity and documenting your progress.

Self-administer Physical Therapy

Broken bones, strained ligaments and sprained joints all require healing time. During this period, tissue in and around the injury is subject to atrophy. Isometrics can build muscle strength without the discomfort of high-impact activities like running and weight lifting. For example, low back pain from a herniated disc means that the region needs to be eased back into condition. With a doctor’s approval, you can expedite the process with quick workouts that engage the lower back muscles for intervals ranging from five to sixty seconds.

For example, isometric Yoga poses, including the Locust, the Bird-Dog, and the Superman, reduce low back pain. Yes, these are all forms of isometric back exercises! The muscle contraction should be intense enough to be felt but not so much that it causes pain. Repeat these exercises several times throughout the week to gradually build muscle strength. 

Stabilize for Back Pain Relief

The musculoskeletal advantages of isometric exercise also improves core stabilization, which reduces stress on the lower back. Low back pain is often the result of atrophied muscles from an overly sedentary lifestyle.  A recently published study demonstrates that isometric exercise is an excellent solution while providing additional benefits. A panel of 39 female subjects suffering from lower back pain underwent a four-week workout program, resulting in unanimous reports of reduced pain and increased vitality. What’s more, the health improvements lasted for nine months after the official exercise program ended. Quick isometric workouts builds muscle strength around your core, leading to an improved quality of life.

Reduce Low Back Pain from Sitting Too Much

Recent medical research has revealed that regularly sitting down for extended periods contributes to bad posture and low back pain. If sitting for long periods is unavoidable in your job, you don’t have to take it sitting down, so to speak. While at the wheel, behind a desk, or at a computer screen, you can perform isometrics without disrupting your routine. These include abdominal and pelvic floor contractions, among other exercises.  Additionally, as exercising increases circulation, you also benefit from improved mental clarity and enhanced energy.

isometric exercises for lumbar spineIsometric Back Exercises

It can be tough to find appropriate back exercises that help you to become more flexible and strengthen your muscles, without causing injury. Particularly if you a;ready have pre-existing back conditions. But, when you try the isometric back exercises that we have sourced for you through the Activ5 app, it’s a whole new world of opportunity. From lat pull-downs to seated rows, you can use the principles of isometric exercise for back strength.

The Isometric Revolution

Activbody has innovated a way for those interested in isometrics to experience it in a fun, engaging and connected way. The Activ5 device is an isometric exercise device that connects your movements with a smartphone app.  It coaches you through quick workouts while tracking and measuring your levels and progress. With Activ5 as your coach, you can build muscle strength, reduce low back pain, and enjoy an enhanced quality of life.

Sources:

https://draxe.com/isometric-exercises/

http://ptjournal.apta.org/content/85/7/676

http://www.dynamicpt.com/library_treatments_56/

http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

https://www.zvab.com/9780990606109/0990606104/plp

http://articles.latimes.com/2013/may/25/health/la-he-dont-sit-20130525

http://www.cheatsheet.com/health-fitness/6-exercises-you-can-do-while-sitting-at-your-desk.html/?a=viewall

https://www.researchgate.net/publication/258252724_Effects_of_Stabilization_Exercises_on_Health-Related_Quality_of_Life_in_Women_With_Chronic_Low_Back_Pain

http://www.healthline.com/symptom/low-back-pain

http://www.livestrong.com/article/106461-isometric-exercises-lower-back/

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