Plank holds are a great example of an isometric exercise and one of the most effective for core strength. I added a little forearm movement, which took this exercise up a notch. I did 3 sets and held each to failure. Its been 5 hours and I still feel it 🔥 Another good example you might know, and also hate as much as I do are wall sits? 🤮 Isometric exercise is a highly effective method for building strength and promoting muscle growth. Unlike traditional dynamic exercises that involve joint movement, isometric exercises focus on contracting specific muscles and holding them in a static position. That sustained muscle contraction creates tension within the muscle fibers, leading to increased muscle activation and ultimately resulting in muscle growth. When you’re lifting weights, all you’re trying to achieve is getting to the point of failure so that all muscle fibers have been recruited and exhausted. That’s the only way to grow muscle whether you realize it or not, but there are methods to get there beyond traditional lifting. The more muscle fiber recruited the more effective the exercise in terms of muscle growth. Isometric exercises also offer the advantage of being joint-friendly. Since there is no repetitive joint movement involved, the risk of joint strain or injury is significantly reduced. This makes isometric exercises great for individuals with joint issues or those recovering from injuries, allowing them to still build muscle strength and size. Lastly, Isometric exercise has been shown to reduce blood pressure. The sustained muscle contraction leads to an increase in blood flow and circulation, which ultimately helps to improve blood pressure control. I’m currently building an isometric program in my app. I’ve tested out all of the programming and when you bring these exercises to failure, and this is just one example, you will be absolutely get it! Please download my app linked in my bio; it’s only $14.99 a month. Or comment “ISO” and I’ll send you a FREE workout! Here are the PubMed research papers I used. There are hundreds more. ISOMETRIC STUDIES: PMID: 37491419 PMID: 23525435 PMID: 8820889#busywomen #over40 ###over50 #over40fitness #teamstronglife #iam1stphorm #strongwomen