Taken from Livestrong.com
“Isometric exercises are performed when the muscle length remains the same for the whole duration. Isometric exercises are beneficial because they do not add a lot of stress to your joints. They are great for use in rehabilitation and for increasing your strength.”
Read more: http://www.livestrong.com/article/473052-what-are-the-benefits-of-isometric-exercise/#ixzz1vGOkXlFy
Now what is an isometric exercise? A universal exercise that most people can associate an isometric movement is the plank.
The plank is one of my favorite exercises that I teach in my classes. ”It can help you get past strength-training plateaus and improve energy transference between your upper body and lower body. Plank exercises, in particular, benefit multiple elements of physical fitness and your general well-being.”
Read more: http://www.livestrong.com/article/500440-what-does-the-plank-exercise-benefit/#ixzz1vGaN8R3m
Holding just a plank can be quite boring. For my advanced group I like to throw in some movements that keep their core tight, yet using resistance, balance, and motion to strengthen the fibrous muscles. 


My favorite is to take them to their lowest point, and have them pulse for 10 downwards and upwards. Or to even just have them hold at their lowest point for 10 seconds is also another great challenge. There are lots of ways to spice up an isometric movement, while still strengthening the core muscles used during that exercise.
Here are a few exercises for you to try at home.
1. First stretch out your wrists. If you are a beginner, your wrists will not like what they are feeling. Especially if you are someone who works at a computer. This is an exercise that will help strengthen your forearms to your wrists.
2. Stack your shoulders on top of your wrists.
3. Bring your feet out behind you, and squeeze everything tight.
4. Bring your navel into your spine holding, and squeezing here.
5. Hold for 10+ or more seconds. Repeat if you need to come down after 10+ seconds.
6. For more advanced, bend your elbows directly behind you until you are your lowest point. Hold for 10 seconds.
7. For an even tougher challenge, pulse down for 10.
8. Come back up and reset, pulling your navel into your spine and drawing your hips lower so your back is flat.
9. Go back down to your lowest point.
10. Pulse up for 10+ and stretch out when you are finished.








