ABCs of Isometric Abdominals

From Mission Training Center

Abdominals, as you may know, are the stomach muscles, located between your ribs and pelvis. They make up your core, along with muscles in your back. Your core keeps your body balanced and stable and protects your spine. A solid core is the foundation for all movement. Isometric abdominal exercises are a good way to engage your core muscles without putting additional torque or stress on your lower back. They also work to strengthen more than just your core. For example, a proper plank, one of the more common isometric abdominal exercises, requires glute strength, shoulder stability and upper back endurance.

The following isometric abdominal exercise is especially important if you have osteoporosis or osteopenia (a potential side effect of the aromatase inhibitors prescribed for breast cancer survivors).

Easy Isometric Abdominal Exercise:

What You’ll Need:
1. Clear floor space and a mat, if you prefer
2. A way to time yourself

1. Lay on your back, keeping your back flat against the ground and abdominals tight.
2. Raise your legs so that your hips and knees are at a 90-degree angle. (You’ll know your form is good if you can place a ball on your shins and it doesn’t roll off.)
3. Hold this position. Start with 10 seconds and repeat 2 to 3 times. As you progress, increase time held to increase abdominal strength and endurance.

Click here for an overview of plank exercises for all levels from