Last Updated On September 13, 2023
Isometric core exercises focus on your abdominal muscles as you hold a position and squeeze your core muscle group.
One of the most recognized isometric ab exercises is the plank, but we think you can do even more.
In this review, we look at how to perform the 14 best isometric ab movements to shock your core and get a real burn on your next workout session.
The best part is, with these exercises, you don't even need to go to the gym. You can do them in your office, living room, or just about anywhere.
You don't even need a personal trainer, though they can help push your iso holds longer.
Top 14 Isometric Ab Exercises (To Fire Up Your Core)
Working your core means working your abdominals and glutes. What you may not realize, though, is that there are different exercises that will focus on the three main ab groups[1]:
With our list of the best isometric exercises for abs, you can achieve that washboard stomach right from the comfort of your own home.
Or you can incorporate these movements at your next gym session when working your core. Iso exercises can increase upper body strength while you also prevent injury.
1. Pallof Press Hold
The Pallof Press abs exercise can be done with a standing rack, or in your home with a resistance band and a door frame. You can even perform this movement using a cable machine (which is something I do each week during my core training sessions).
With this move, you add resistance that attempts to pull you to the side while using your core and glutes to remain still.
Benefits:
- Improves shoulder stability.
- Decreases lower back pain.
- Improves posture.
How to Do It:
- Slowly lower the cable machine to chest height with enough resistance to be comfortable but challenged.
- Stand sideways, feet shoulder-width apart, with the right side facing the machine. This is your neutral position.
- Grab the D handle with both hands and far enough away to put tension on the cable.
- Hold the handle at your sternum and inhale.
- On your exhale, press the cable out directly in front of you, and hold for a two-count.
- Inhale and return the cable to your chest.
- Repeat for desired reps, then swap directions for the other side.
Tips From A Trainer!
If you're using a cable machine for the Paloff press, don't use too much weight. This is a common mistake I see gym goers make. It's meant to be a completely controlled movement and too much weight will prevent this.
Related Article - Best Resistance Band Chest Workouts
2. Bird Dog
The bird dog is another core-strengthening exercise focused on the obliques and rectus groups. It's also a standard yoga position, so you may already be familiar.
In this one, you are on hands and knees with a straight back, and you extend one leg and one arm (opposite sides) with a hold before switching.
If you've got lower back issues, this movement can help to alleviate back pain by strengthening the muscles around your spine. I've used it many times with several of my clients.
benefits:
- Alleviates back pain.
- Improves shoulder stability.
How to Do It:
- Begin on hands and knees with knees below your hips and hands below your shoulders.
- Extend your left arm and right leg out straight, keeping the rest of your body still, and remain tight.
- Hold for a 10-count and return to the starting position.
- Extend the right arm and left leg out straight.
- Hold for a 10-count and return to the starting position.
Tips From A Trainer!
Keep your head aligned with your spine, and do not rock your body. And, ensure your extensions are slow and controlled, and don't start counting until fully extended. Remember to breathe through the entire motion.
3. Hollow Hold
With the Hollow Hold, as with many abdominal hold exercises, you are working your rectus and transverse core muscles.
In this yoga pose, you want to lift as much of your shoulder blades and body off the ground as possible while maintaining control.
Arms and legs lift up, leaving your buttocks and lower back on the ground, and you use your core stability to control your balance.
It's more challenging than it looks...TRUST ME. I have so many people in my classes who think the exercise is simple, yet they have a different opinion once they've tried it. Yet, if you can do it correctly, you'll reap the rewards.
benefits:
- Improves your balance.
- Ideal for intermediate/advanced gym-goers.
How to Do It:
- Lie flat on your back with your legs straight out and your arms extended over your head, so you are lying in one straight line.
- Lift into the “hollow” position by raising your legs and arms towards the ceiling.
- Press your lower back into the ground and keep your core engaged.
- Hold for a 10-count while maintaining your breathing.
- During the hold, do not rock or twist.
- For an added challenge, point your toes without your feet touching and hold for longer.
Tips From A Trainer!
Begin this movement by performing short bursts. 10-5 seconds is more than enough at the start, you can always increase the time as you become stronger.
4. V-Sit Hold
The V-Sit Hold is a variation of an ab exercise routine where you reach up from your back and touch your ankles.
In this variation, though, your rep is a hold at the top of the move instead of a short rest on your back. This works all three ab muscle groups and your hip flexors.
I like to think of this like the planks evil older brother. There's no way around it, this exercise isn't nice to perform. It'll burn... ALOT, but it's worth it.
benefits:
- Uses your body weight.
- Strengthens your hip flexors.
- Improves overall trunk balance and stability.
How to Do It:
- Start by laying on your back with arms overhead and legs out, feet together.
- Raise your feet until they are about 45 degrees from the floor.
- Raise your arms together until they are also 45 degrees off the floor. Your body should look like a V shape.
- Hold this position, pulling your core tight and squeezing your glutes.
- Keep your chin tucked and your spine neutral for a 10-count.
- Work to get to a 30-count or more as you get stronger.
Tips From A Trainer!
Put a song on and see how long you can last. Next time, try and beat it until you've finished the song.
5. L-Sit
The L-Sit can be done in a chair, using a handhold or dip bars on an ab-raise machine.
This is like the V sit hold, except it's a lot tougher as you're supporting your body weight. I recommend that beginners give this exercise a miss and try another on this list.
During this movement, you're working your core muscles with all three ab groups, hip flexors, and hamstrings involved. It also incorporates your triceps and shoulders.
benefits:
- Ideal for advanced gym-goers.
- Strengthens your triceps and shoulders.
- Uses your entire body.
How to Do It:
- Begin by grabbing the dip handles and lifting your body up until your arms are straight.
- Slowly bring your legs up, straight until they are parallel with the floor.
- In this position, your body should look like an “L.”
- Hold for a 30-count and lower your feet towards the ground.
- Repeat for the desired amount of reps.
Tips From A Trainer!
If you're struggling to hold your legs out straight, try this movement while keeping your knees tucked up close to your body. You can extend your legs gradually as you become stronger.
See Related - Best Dip Bar Exercises
6. Wall Sit
This isometric ab exercise incorporates the rectus abdominal muscles as well as the hamstrings and glutes.
It appears simple since you have plenty of contact points, but the longer you go, the harder it becomes to hold and maintain your breathing.
I remember this being used on my friends as a punishment during bootcamp... it was called "the happy position"... And I can tell you one thing, it WASN'T happy.
While it's suitable for all abilities, it doesn't seem to get easier no matter how advanced you are.
benefits:
- Suitable for all ages.
- Uses your entire lower body and core.
See Related - Wall Sit Benefits
How to Do It:
- Start in the standing position with feet flat and hip-width apart.
- Lean back into the wall and lower yourself until your knees and hips make 90-degree angles; your thighs should be parallel with the floor.
- Hold this position as long as possible. Aim for at least 1 minute.
Tips From A Trainer!
For an added challenge, hold lightweight dumbbells in your hands and hold them straight out in front of you, arms parallel with the floor.
7. Dead Bugs
In this variation of the Hollow Hold, you also include some movements to add tension to your obliques.
Instead of just holding your feet and arms straight out, you will bring one arm and one leg to tabletop position (bent knee above hips, hand above shoulder).
This is a great exercise if you suffer from lower back pain as it won't place as much strain on your lower back. My clients love this ab exercise as most others that involve lifter the legs place strain on their backs, but this doesn't.
Benefits:
- Strengthens your obliques.
- Less lower back strain.
How to Do It:
- Begin by laying flat on the floor, looking up at the ceiling. Arms extended overhead and legs straight out.
- Move your arms and legs into a reverse tabletop position. Your hands should be reaching to the sky, and your legs should be bent at the knee over your hips as if you were crawling on the ceiling.
- Lower your right arm next to your head and off the floor. Next, extend your left leg, straightening the knee and lowering the leg toward the ground and off the floor.
- Hold in this position for a 10-count.
- Return to the starting position and repeat by extending the opposite limbs.
Tips From A Trainer!
Keep your movements slow and controlled. If you move too fast, you're going to lose core tension and won't benefit from this exercise.
8. Forearm Planks
The plank is one of the all-time basic strong core holds, and sometimes keeping it simple is the best option.
While it's one of the most basic core movements, I strongly believe it's one of the best around. And best of all, you can progress or regress it as needed.
The plank works your rectus and transverse abdominal groups, but it is important to remember to breathe throughout the hold.
benefits:
- Suitable for all abilities.
- Minimal space required.
How to Do It:
- Start in a push-up position and drop to your elbows: your palms facing down with forearms on the floor in a straight line, elbows under your shoulders.
- Lift your body off the ground, so you are only on your toes and elbows (forearms and hands, too).
- Dome your shoulders and squeeze your core and glutes to maintain a straight spine.
- Hold for a 30-count, working up to 1 minute as you get stronger.
Tips From A Trainer!
Maintain the push-up position instead of dropping to your elbow at the start for a High Plank variation. Or alternate and move between a High Plank and a Forearm Plank "up" position for an added challenge.
9. Side Plank Hold
The Side Plank Hold is a Forearm Plank variation that adds obliques to the workout.
You will still perform the forearm plank as outlined above, but then you will rotate your body, raising one arm in the air.
While it's one of the most basic plank variations, it can be rather challenging for beginners as it'll require a lot of balance. That's usually what my clients struggle with the most during this movement.
If you can't perform this exercise, you can try side plank alternatives.
benefits:
- Improves shoulder stability.
- Develops your obliques.
- Works each side individually.
How to Do It:
- Begin in the forearm plank start position and rise to the up position and hold for a 10-count.
- Instead of lowering your body to the ground, rotate out, swinging your right arm overhead and turning so your one foot is resting on top of your other foot, with the outside edge of your bottom foot on the ground. Keep the top leg still and tighten your core.
- Hold for a 10-count.
- Return to the forearm plank position and hold for a 10-count.
- Swing the left arm up overhead, switching to the other side
- Hold for a 10-count and return to the forearm plank position.
Tips From A Trainer!
Take things up a level by resting on your hand rather than your forearm. This small change makes a hell of a difference.
10. Tabletop Hold
The Tabletop Hold is very similar to the Dead Bugs, but it's designed for a beginner that needs stronger core strengthening before adding extra moves to their rep.
This move works the rectus and transverse ab groups and the hip flexors.
You'll often see children doing this movement (and probably did it yourself as a child). It's funny how the things we did for fun as children are now exercises to us now.
benefits:
- Beginner friendly.
- Strengthens your hip flexors.
How to Do It:
- Start by laying flat on your back with your feet together and legs extended out in a straight line.
- Lift your knees until they are above your hips and bend them, so your calves are parallel to the floor.
- Lift your head off the ground like you are doing crunches. Your arms can be behind your head or across your chest.
- Instead of crunching, hold this up position for a 10-count.
- Aim to increase the count as you get stronger.
Tips From A Trainer!
If you're struggling to balance initially, use a slightly wider stance to provide greater stability.
11. Bear Plank
The bear plank is a tabletop plank variation that is a strength training yoga move designed for full-body inclusion.
You will need all three abdominal groups, glutes, arms, and legs involved here. This move seems simple as you are only lifting your knees off the ground. However, I find this movement tougher than the usual plank, and you shouldn't underestimate it.
Benefits:
- Uses your entire body.
- Strengthens your shoulder joints.
How to Do It:
- Start on your hands and knees, with hands below shoulders and knees below hips in tabletop position.
- Pressing your bodyweight into your hands and toes, lift your knees (bent) 2 inches off the ground.
- Maintain your breathing while pulling your belly button in towards your spine.
- Hold for a 10-count and lower knees back to the ground.
Tips From A Trainer!
Aim for longer and longer holds and keep your head in line with your spine and back straight. For added difficulty, have a partner place weight plates on your upper back.
12. Hanging L-Sit Hold
Just like the L-Sit, the hanging L-Sit Hold works your hip flexors, all three ab groups, and your hamstrings.
It also incorporates your forearms and triceps. The only difference here is that you are hanging from a bar instead of pushing up from a hand hold.
This movement is highly advanced, so if you're a beginner, I recommend that you skip this one.
benefits:
- Increases grip strength.
- Develops your hamstrings.
- Ideal for advanced gym-goers.
How to Do It:
- Reach up and grab hold of the bar, arms at or just wider than shoulder width.
- Slowly bring your feet up, keeping heels and toes together and legs straight.
- Aim for your legs to be parallel to the floor or higher.
- Hold for a 10-count but aim for longer as you get stronger.
- Control the drop of your feet.
Also Check Out - 10 Pull Up Bar Ab Workouts
Tips From A Trainer!
If you're struggling to hold your legs out in front of you, perform a hanging knee raise instead and hold the position. This will allow you to develop the strength needed for the L-Sit.
Related Article - Best CrossFit Ab Workouts
13. Cable Crunch Hold
This move involves using a cable machine and the low pulley as well as a normal crunch, but with a hold and weight resistance.
You want to lay on your back, head toward the cable machine, holding on to the D-handle at resistance.
This works your rectus and transverse abdominal groups as well as shoulder muscles and hip flexors.
This exercise is an excellent substitute for regular cable crunches as the isometric hold creates more tension on your muscles.
Benefits:
- Suitable for all abilities.
- Develops your rectus and transverse abdominals.
How to Do It:
- Start by laying flat on your back, legs together, fully extended, and arms extended, holding the D-ring or rope attachment on the bottom pulley.
- Tension should already be on the pulley, with the weight lifted slightly.
- Bring your knees (bent) up toward your chest and hands down toward your knees in a standard crunch position.
- Hold the crunch, engaging your core and holding the weight steady.
- Hold for a 30-count and return to the starting position.
Tips From A Trainer!
Always kneel on a comfortable mat. If you don't, you'll likely aggravate your knees.
Related Article - Best Cable Exercises For Abs & Obliques
14. Ab Wheel Rolling Isometric Hold
The ab wheel is a great tool to help you increase your core strength.
Adding an isometric hold into it will increase the difficulty and engage your rectus, transverse and oblique groups as well as shoulders, hip flexors, and forearms.
This is an advanced move for those comfortable using an ab wheel. If you're not as confident, check out our guide to the best ab wheel rollout alternative exercises.
I hadn't performed this movement in a long time and tried it a few weeks ago. While I can still do it, I had forgot how challenging it can be.
benefits:
- Uses your entire body.
- Perfect for advanced lifters.
- Develops your balance and stability.
How to Do It:
- On your knees, push the ab wheel rollout in front of you.
- Squeeze your entire core and roll forward until your arms are straight and fully extended.
- Maintain a neutral, straight spine and keep your head up, in line with your spinal cord.
- Hold for a 30-count.
- Roll back to the starting position.
Tips From A Trainer!
Take the difficulty down a level by placing your knees on the floor.
Isometric Abdominal Training Benefits
Isometric ab training (IAT) is a system of engaging your muscles without movement.
Similar to clenching your gut to prepare for a punch that never comes, these exercises force you to tighten and hold various muscle groups to build strength.
There are many benefits to these types of exercises, including the following.
Isometric Ab Workout Routine For Beginners
As a beginner, you want to learn more about the positions, holding times and breathing before you take on more advanced exercises.
It is recommended to start with 3 to 5 positions and learn them well, holding for 30 seconds or longer each rep. Then you can move on to more advanced stuff.
On your next core workout day, try adding these five best isometric ab exercises into your routine and see how it makes you feel afterward.
If you want visible six-pack abs, start adding isometric abs exercises into your routine.
Frequently Asked Isometric Ab Exercises Questions
While you can build a six pack with isometric exercises, your diet must be spot on to burn the outer layer of belly fat that allows these muscles to show through. Once that is sorted, though, isometric exercises can help the abs get stronger, larger, and more visible.
You want to improve your hold times as your fitness level grows, and there isn't an upper limit except what you set for yourself as a goal. The longer you hold, though, the less reps you need to complete. For beginner effectiveness, you should aim for 5 to 10 second holds.
If you are not adding weights or resistance to your isometric exercises, then yes, you can perform them every day. Known as submaximal isometrics (no weights), you are only engaging the muscle contractions and not tearing muscle fibers that need recovery time to heal.
Isometric sets should be limited to three at most. Two is more ideal if you are maintaining longer holds. You also want to rest a full 60 seconds between sets.
Burning fat starts with your diet, but the right exercise can help you burn calories that will eventually shed fat. Core isometric exercises will help burn belly fat, but only if you are eating right in the first place.
Conclusion
Core isometric exercises may seem easy enough, until you actually start to hold those positions.
It takes a lot of willpower to maintain the hold when your muscles are burning and you want to give up.
Adding a few of the listed movements into your routine can get a great core workout any day of the week. Rotate the options to prevent plateauing, and your goals will be reached in no time.
References:
1. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/abdominal-muscles
2. https://link.springer.com/article/10.1007/s00421-019-04099-5
3. https://pubmed.ncbi.nlm.nih.gov/30059701/
