SHAPE

Hold It Right There

WRITER: TRACY DRAPER

ISOMETRICS ALLOWS YOU TO WORK YOUR MUSCLES WITHOUT EXPENSIVE EQUIPMENT

Did you know you can develop muscle tone and strength by using your own body weight? There’s no need for any special equipment for these exercises — just a doorway or partner, your own two hands and a willingness to learn.

According to Webster, isometrics is “of, relating to, involving, or being muscular contraction against resistance, without significant shortening of muscle fibers, and with marked increase in muscle tone.” In other words, you use a different method of contracting the muscles to build a sleek, yet toned body.

Chest

START POSITION: Stand with feet shoulder-width apart with straight legs (not locked). Clasp hands in front of your body with bent elbows at chest height.

MOVE IT: Exhale, engage your abs and press the heels of your hands together as hard as you can. Hold for 10 counts. Relax and return to start. Repeat 8-10 times for two sets.

TRAINER’S TIPS

• If you hold your breath your blood pressure will elevate, so be sure to keep your breathing steady.

• Your arms and shoulder may begin to shake. That’s how you know it is working right.

MUSCLE GROUPS TARGETED: pectorals

Start position

Juicy Jolt

If you are going to work out in less than 45 minutes, you are best to snack on fresh or dried fruit, or even fruit juice. Your body will quickly absorb these carb sources and give you energy when you need it.

Telecommuter Todd

Todd works from home and is often in a rut because he can’t seem to make time to visit the gym. Here are some isometric exercises he can easily fit into his schedule:

• Leg lift: From his chair, Todd can work his quads by lifting a straight leg out in front of him for 10 seconds. Change legs and repeat 3–5 times.

• Tricep press: From his chair again, he can place his hands beside his hips and push down as hard as possible for 10 seconds. His rear may lift off the chair slightly; that shows he is doing it right.

• Single leg crunch: Sitting on the edge of the seat, he can draw one knee toward his chest and hold it for 10 counts. Switch knees and repeat six times.

Source: entrepreneurs.about.com/od/ lifebalance/a/deskexercise.htm

Second position

Deltoids

For this exercise, you can have a partner help you or use a doorway to be your resistance.

START POSITION: Stand with feet together, arms by sides. Engage abs and exhale.

MOVE IT: Lift arms to the side a few inches away from your legs. Inhale and hold for 10 counts. Relax back at start position. Repeat 5–8 times.

TRAINER’S TIPS

• Gently stretch your neck side to side between sets. Your trapezius muscles also engage with the deltoids, which can cause tension in your neck.

• Keep your legs straight but not locked.

MUSCLE GROUPS

TARGETED: deltoids upper trapezius

Start position

Second position

Abs

START POSITION: Sit with knees tucked in, pelvis tilted under and a slight slouch in the shoulders.

MOVE IT: Engage your abs and twist to the right. Hold as long as you can and remember to breathe and maintain proper form. Repeat 5-10 times and then twist to the left.

TRAINER’S TIPS

• Between sets, sit up and reset to start position.

• Should your back begin to arch, reset and resume.

• Your posture will resemble that of a teenager’s: a slouched back as you hold the contraction.

Wrap Up

These — and many more — isometric exercises can be done at home, at work or as you travel since you do not need anything but your body. Isometric contractions are terrific for muscle tone and great for those with a busy schedule. You can do them anywhere and anytime.

Start position