No Gym? 7 Isometric Holds Every Woman Needs

Sometimes, simple is best!

So let’s keep it simple:

The exercises are:

1. Plank: put your hands directly under your shoulders with your elbows at 90 degrees, push the ground away, spread your shoulder blades, squeeze your glutes, and keep your entire body rigid while holding for 20–60 seconds, using a wall, chair, or high plank variation if needed.
2. Low push-up hold: lower yourself to the bottom of a push-up with your elbows at roughly 45 degrees and your body in a straight line, then hold the position for 10–20 seconds on your toes or knees, to build control and pressing strength.
3. Boat pose (Navasana): balance on your sitting bones with your chest lifted and your spine long while lifting your feet off the floor, progressing from bent knees to straight legs in a V-shape and holding for 20–60 seconds.
4. Side plank: support yourself on one forearm with your feet stacked, lift your hips until your body forms a straight line, and hold for 15–60 seconds per side, to strengthen your obliques, core, glutes, and shoulder stabilizers.
5. Wall sit: slide down a wall until your thighs are parallel to the floor and your knees form 90-degree angles over your ankles, then hold the position for 20–60 seconds while keeping your back flat against the wall.
6. L-sit: sit with your legs straight, put your hands beside your hips, press through your hands, and lift your body and legs off the floor while keeping your legs parallel to the ground, to develop advanced core, shoulder, and tricep strength.
7. Low boat hold: lean back slightly with your legs extended low to the floor while maintaining a long spine and engaged core, then hold the position for 20–60 seconds, to more intensely challenge your deep abdominal muscles and hip flexors.

For more on all of this plus visual illustrations, enjoy:

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Want to learn more?

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When Bad Joints Stop You From Exercising (5 Things To Change) ← isometric exercises (and other low-impact training methods) are #1 on this five-point plan! Can you guess the other four?

Take care!