Workout without Moving a Muscle

There is something about the autumn season that casts a spell of laziness over people. Blame the cooler weather and wanting to cuddle with a blanket on a couch. Blame the busy summer schedule and the welcome break fall presents. Or blame the shorter days and how more darkness tends to make people want to sleep. Whatever is to blame, cardio and strength training may be starting to feel like a little more work than you’re ready to put in. To help, we introduce isometric exercises–exercises that have limited muscle contractions and thus requires very little movement. You could do these in front of the TV while catching all of the new fall series and while they aren’t the slacker specialty that we make them out to be, you’ll see how isos are the perfect lazy (wo)man’s workout for the whole body.

1. Chest–Chest Squeeze: Stand with legs about shoulder width apart and unlocked knees. Press the palms of your hands together in front of your chest (near your sternum) with your elbows pointed out. Press palms against each other, holding for at least 10 seconds before releasing. Then repeat.

2. Arms–Front Towel Pull: Using a full length bath towel, stand with your right foot on one end of the towel. With your right arm at a 90 degree angle, hold the towel so that is taut. Now pull up and hold, so that you’re trying to pull the towel firm but not out from under your foot. Hold for at least 10 seconds and repeat on your left side.

3. Shoulders–Side Towel Pull:Using the same setup for the Front Towel Pull, extend your arm to the side so that the towel is taut with your arm straight and about 45 degrees out. Pull and hold there for at least 10 seconds and repeat on your left side.

   

4. Back, core–Superman: Lie face down with your arms straight out in front of you and your feet about hip-width distance apart. Roll your shoulders back and down away from your ears as you lift and hold your arms and legs off the ground, creating a soft arch in the lower back. Be sure to keep your head and neck in a neutral position and try to lift a little higher with your arms and legs with each passing second.

5. Butt, legs, core–Wall Sit: With your feet about 20 inches from the wall, put your back against the wall–especially the small of your back–and sink down until your legs are about 90 degrees. Now hold it right there for at least 10 seconds then stand and repeat. If that’s too easy, extend one leg out straight in front of you while in the “seated” position. Stand and repeat with the other leg.

[adrotate banner=”26″]If you’re new to working out, try to do one to two sets holding for at least 10 seconds each. Keep doing this each day until you are able to hold for longer, do more reps, or both. If you’ve been working out for a while, use these exercises as warm ups to your regular workouts–although that means less emphasis on being lazy. Good for you! They’re quick and a sure to get your muscles burning fast.

How do you like to keep yourself entertained while working out? Tell us in the Comments section about the shows you watch, the music you listen to, or the people-watching you do.

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Carrie Anton (270 Posts)

Carrie Anton is a freelance writer focusing on health, fitness, and sports. She's been published in Self, Women's Health, Oxygen, and Maximum Fitness.