Article # 535. Isometric Side Bridge (T stand) or Side Plank

Isometric exercises, once admonished as not being effective in the building of muscle, is a rudimentary cornerstone of effective abdominal training.

At first glance, the isometric exercises may not seem to have much use in building rippling stomach muscles, but when looking at the science of training principles you will come to understand the great role that isometric exercises can contribute to your abdominal development.

Isometric exercises are a type of training exercise in which your joint angle and muscle length remain static. There is no movement of your muscle or joint as resistance is provided by either an immovable force (pressing against the ground or a wall) or holding a static position (imagine holding a bench press bar half-way between its range of movement ). Rather than pushing the bar through a range of motion – up and down (dynamic movement) you remain static. This type of training only increases strength at the specific joint angles of the exercise, which is where isometric exercises seemingly fall short.

Isometric Side Bridge

In this lesson you will learn how to do a side bridge. The side bridge is an isometric core exercise, where you lie down sideways and support yourself with one arm. By keeping the legs and the upper body in one line, you work your core isometrically. Isometric exercises are exercises where no motion is involved. So there is is no need to swing your hips up and down when you do this exercise. For more information on isometric strength training, click here. Find more track and field related training methods at track and field main.

Description: Isometric Side Bridge

• Lie down sideways and support yourself with one arm. The other arm rests on the hip or even can lifted straightly.
• It's very important that you keep your entire body straight. The legs have to be extended and in one line with the spine and the head. Don't let your hips hang!
• The forearm of the supporting arm is flat on the ground and the hand is closed. You can also do this with the hand opened, but I I recommend you close your hand and contract your forearm slightly.
• The angle between trunk and supporting upper arm is 90°.
• To challenge yourself and take it to the next level, you can lift your right arm straight up towards the ceiling while doing this exercise.
• Hold this position for a count of 10 to 30.
• Repeat for 3 to 6 reps and repeat on the other side, if it is 30 count or 2 to 3 rep if it is 60 count.

Article # 531. Wall Sit

The Wall Sit can be done using a medicine ball or without.
Start with your back against the wall, feet should width apart and about two feet away from the wall.

Next, lower your back down the wall until your legs are parallel to the ground.

Adjust feet if you need to so that your knees are right above your ankles.
Place hands flat against the wall or stretch arms out in front of you. (For an additional challenge, hold weights in each hand)

Hold the position for 20 to 60 seconds, rest for 30 seconds and then perform the exercise three additional times.

Article # 530. How to do Burpees?

A combination of squat, push-up, and vertical jump. The burpee requires no equipment and can be done just about anywhere. Plus, it works your ENTIRE BODY, including those important core muscles, while increasing your cardio endurance.

So how do you do a burpee? The basic version is a six count move. Begin in the standing position, then:

1.Sit into a squat.
2.Kick your feet behind you so you’re in a push-up position.
3.Lower your chest to the ground.
4.Press back up to complete the push up.
5.Pull your feet back in so you’re in squat position.
6.Jump up in the air while clapping overhead.

Article 529. Inch Worm

Target: Full Body

Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps