5 Isometric Exercises for Full-Body Results

Add some endurance to your routine

Isometric exercise can be an essential tool for getting full-body results out of your workout routine. These seemingly stationary poses have long been recommended for those trying to exercise with injuries, arthritis, or blood pressure issues, but they’re so much more than that. 

While they often get lost in the cardio vs. weight training shuffle, isometrics are a key third element to a truly balanced full-body workout. If you’re just starting to exercise after sitting for ten months straight, trying to lose weight, looking to increase stability, or attempting to improve your range of motion, isometrics will be a welcome addition to your regimen.

We’ve put together an introductory routine of essential isometric exercises for full-body results perfect for getting you out from your desk or adding strength gains to your recovery days.

Hold it!

If you’re starting in on a new isometric exercise plan, don’t forget that working out is only half the challenge. A healthy diet and a solid workout plan go hand-in-hand. 

Farm to Fit makes it easy to keep up with your healthy eating goals, with weekly deliveries of ready-to-eat gourmet meals designed for all diets, so you can get goodies at your door while you’re planking on the floor.

How does isometric exercise work?

Isometric exercise, also referred to as “static strength training,” encompasses a broad group of exercises that rely on static muscle tension without joint movement or muscle contraction. Put simply, these are exercises where the goal is to hold a specific position or use your body parts to create balanced, sustained resistance. This makes isometrics perfect for anyone with a physical injury they’re looking to protect or limited workout space. 

While isometric exercises tend to target a specific muscle or group of muscles, there are quite a few with full-body results. For ideal results, your isometric workout should encompass a number of different positions at various angles.  

Isometrics aren’t the most effective strength-training exercises, but nonetheless critical additions to any cardio or weight training routine. They can be used on off-days to preserve muscle strength and definition, as part of a warm-up routine, or to overcome “sticking points” in strength training exercises where the weight seems the heaviest. 

Don’t forget to stretch before starting, either. Even though your joints and muscles aren’t moving, you still want them loose and activated before you begin to avoid unneccecary strain.

5 full-body isometrics for static strength training:

Many isometrics require weights or other special equipment to perform, but we’ll be focusing on bodyweight isometrics that at most need a yoga mat or a pillow. 

Form tips:

  • Put in the effort — tense your muscles at about 60-80% of their capacity. Over-exertion can be counterproductive and discouraging.
  • Don’t forget to breathe — while these are technically anaerobic exercise, you still need oxygen! Not breathing properly can overexert your body and raise your blood pressure above ideal levels.
  • Switch up angles and exercises for maximum results — Don’t just strengthen your hold at a 52-degree angle, get a full range of motion by adjusting your positions.

 A fitness trend turned incoherent internet trend, planks are often the first thing that come to mind when discussing isometric exercise. They’re fantastic full-body strengtheners, bringing the biggest results in core strength and shoulder stability. Planks come in a wide variety of forms, so make sure to switch it up! Here’s how to do a basic forearm plank:

  1. Start in a half-push up position, horizontal with your forearms and toes supporting your body
  2. Shift your weight to just those points of support, raising and contracting your butt
  3. Hold for ~30 seconds, release, repeat 3-4 times
Crow stand

It looks and sounds tougher than it is, we promise, but it does require some practice. This exercise is great for strengthening your whole body’s balance and stability, specifically targeting your wrists, shoulders, and core. Here’s how to do a basic crow stand:


  1. Start in a squat pose, bring your hands together with fingers pointing inward and thumbs extended
  2. Place your hands on the floor in front of you, spread shoulder-width apart
  3. Lean forward with your knees above your elbows, lowering your forehead to the floor
  4. Point your toes and use your elbows as a “shelf” for your knees
  5. Lift your head from the ground, bringing your neck up as high as comfortably possible

Try to hold this pose for 10-15 seconds to start, increasing or decreasing duration based on your personal exertion levels. 

Wall sits

While this simple isometric focuses on the lower body, it’s also a stellar back and ab strengthening exercise. This one requires more equipment than others in that you’ll need a wall. Here’s how to do a standard wall sit:

  1. Press your back flat against the wall 
  2. Spread your feet about shoulder-width apart, with a thigh-length distance from the wall
  3. Lower your back down the wall until your thighs are parallel with the floor, contracting your stomach muscles
  4. Hold for 20-30 seconds or to exhaustion. Repeat 3-4 times.

This exercise is great for anyone trying to tone their glutes or lower back, while still being a safe technique for those struggling with back pain. Plus, they’re kinda fun. Here’s how to do a proper bridge position:

  1. Lie horizontal on the floor, face up, arms to the side. Bring your knees up to where your feet are pressed against the floor.
  2. Exert your core and glutes, bringing the small of your back to the floor
  3. Raise your butt off the floor, using your shoulders and feet as support
  4. Contract your core muscles and glutes, holding your body at a straight angle
  5. Hold for 30 seconds, relax, repeat 4-5 times
Hip adduction

This one’s for the leggies. Rounding out our beginner’s isometric routine, hip adductions are super useful for those trying to improve their range and ease of motion while walking and running. They’ll also activate your hamstrings, quads, and glutes. Some variations require a pillow or medicine ball, but here’s how to do  seated isometric hip adductions with no equipment:

  1. Start in a seated position, bending at the knees
  2. Put one hand between your knees, using the other to stabilize yourself
  3. Push your thighs in on your hand, tensing your leg muscles throughout
  4. Hold for 20-30 seconds, release and rest, repeat 4-5 times

A welcome change of pace

Again, isometric exercises aren’t a substitute for cardio or weight training, but a supplement that can help you reach a true full-body workout Though isometric exercises alone aren’t going to get you prepped for a marathon or rock-climbing expedition, they are indispensable fitness tools due to their ability to target specific muscle groups without risk of injury or spikes in blood pressure.

If you’re hitting a wall with your squats, looking for new ways to work out at home, trying to get more out of your off-days between strength training, or dealing with any kind of physical injury, don’t ignore isometrics.

 Farm to Fit 2021

Signature Menu Meals

Signature Breakfast Sandwich

Start with a whole wheat English muffin, then melt gouda cheese over a caramelized-onion and egg disk, and top it all off with roasted red bell pepper & Canadian bacon.  That’s what we call healthy morning munchies on the go!

Signature Tortilla Espanola

Salud! Start your morning in shades of Spain with a slice of our Tortilla Espanola, smeared with lemon-sweet paprika cream and finished with Canadian bacon.

Signature Chicken & Shrimp Paella

Saffron, Spanish rice, stir-fried vegetables, and seared chicken and shrimp. One of the world’s favorite one-dish meals, delivered to your door.

Signature Farm to Fit Kitchen Salad

A tangy, protein-packed lunch.  Grilled chicken breast, BBQ-spiced garbanzo beans, edamame, and fresh veggies. Sprinkled with blue cheese and zesty house dressing.

Signature Beef Tuscan Stew

Stay warm until Spring’s here with a hearty bowl of our Tuscan style beef stew, complete with creamy polenta and wilted greens.

Signature Poached Salmon

A perfectly poached salmon fillet with a dill reduction drizzle. Served with a side of simple mashed potatoes and quick braised vegetables.

Fancy? Delicious? Easy?

 Yes, yes, and always.


What People are Saying

“I am loving the meals!”

“Everything is so good and I’m trying and enjoying things I’ve never tried before. Eating is fun again!” – C.P.

“I have lost 53 pounds so far because of Farm to Fit.”

“After 9 months on Farm to Fit, my doctor now says I am no longer pre-diabetic.” – H.N

“I appreciate the variety.”

“Also, I noticed the ingredients on the nutrition labels which helps educate me as well as confirm that your ingredients are healthy and wisely sourced.” – K.S.

I LOVE Farm to Fit.”

The meals are fantastic, and the customer service has always been outstanding… It’s like the best aspects of cooking at home and eating out combined.” – J.L.

Delivery Deadlines

for next Sunday delivery

for next Wednesday delivery

Don’t Miss

 Menus and News

March 14th and March 17th Deliveries

Core Plans  Include 1200, 1600, 2000, Diabetes Friendly and BOOST Low Carb Monday – Wednesday (Sunday Delivery) Broccoli & Cheddar Omelet: with breakfast yams (D) Winter BBQ Brisket Sandwich: grand central bun, braised cabbage slaw, warm bean salad (B, O, BP)...

March 7th and March 10th Deliveries

Core Plans  Include 1200, 1600, 2000, Diabetes Friendly and BOOST Low Carb Monday – Wednesday (Sunday Delivery) Leek, Mushroom, Goat Cheese and Herb Omelet with breakfast potatoes (D, M) Polish Chicken in Roasted Carrot Sauce with spaetzle & green peas Herb-baked Cod...