How to Do a Motionless Workout

Six Methods:Workout Warm UpPlank ExerciseSide Plank ExerciseMotionless Squat ExerciseHand Squeeze ExerciseStatic Core Exercise

For centuries, people have been using isometric exercises as a way to tone their muscles. Since the 20th century, many personal trainers have taken their own approach, creating exercise routines that feature names like dynamic tension, static contraction and static action. While there is some debate as to the similarities and differences of these workouts, they all include the act of keeping a static position while working a specific muscle or opposing muscle groups. This type of "motionless" or "no-impact" workout forces your muscles from the arms, to the core, to the legs, to stay flexed for a long period of time. This tones the muscles if it is done over time. No-impact workouts are especially effective for weight loss and training when mixed with frequent cardiovascular exercise. This article will tell you how to do a motionless workout.

Method 1
Workout Warm Up

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    Put on flexible clothing and athletic shoes. Set up a yoga mat on a flat floor to prevent slipping. You can do many of these exercises at work, but you may want to keep a pair of athletic shoes nearby to prevent injury.
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    Take a 5 minute walk or walk in place to warm up the muscle groups. Swing your arms around. Stretch any muscles that are noticeably tight before the workout.
    • Despite the fact that you will use static positions in this workout, you will avoid injury and exhausted muscles if they are warmed up.
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    Grab a timer and place it at the top of the yoga mat. Set it for the allotted time before each static exercise, to ensure you are staying flexed for the allotted time. These exercises are difficult and accurate counting is difficult while holding the posture and breathing steadily.

Method 2
Plank Exercise

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    Lie on your stomach on the mat. Position your arms under your chest so that your upper arms and forearms are at a 90 degree angle.
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    Flex your abdominal and back (core) muscles. Lift your body up with your arms and place your feet behind you at hip-width apart, with your toes curled under. Your body should form a flat "plank" from your toes to your shoulders.
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    Hold this static, flexed position for 20 to 30 seconds the first time. Make sure your hips do not drop during that time. Breathe in and out steadily throughout the duration of the exercise.
    • Increase the amount of time you hold the position by 5 to 10 seconds every week. If you are doing them every day, try increasing the increments every few days. Aim to hold the position for 1 minute, doing 2 to 3 repetitions of the exercise.
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    Relax your feet, legs and arms for at least 30 seconds before continuing repeating the exercise 1 to 2 more times. Wait until your breathing has slowed down before the next repetition.

Method 3
Side Plank Exercise

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    Lay on your right side on the mat. Make sure your feet are on the mat and hold them in a straight, flexed position. Raise your chest up so that your forearm is placed on the mat directly below your shoulder.
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    Place your left foot on top of your right foot. Flex your body and raise yourself onto the sides of your feet. Create a straight "plank" that rises from your feet through your hips and up to your shoulders.
    • Make sure you are not resting your body into your shoulder socket. Try to raise your upper body up from your arm, where it is planted on the mat.
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    Hold the position for 10 to 20 seconds. Breathe steadily as you hold it. This exercise is usually slightly harder than the regular plank exercise because it works side muscles, such as these obliques.
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    Allow your body to rest down onto your right hip for 20 seconds. Repeat 2 to 3 times, and then switch and repeat on the left side of the body.
    • Increase the time you spend in side plank position in increments of 5 to 10 seconds. Aim to hold the position on each side for 1 minute, doing 2 to 3 repetitions. If 1 side is noticeably weaker than the other side, do more repetitions on the weaker side, until they become equal.

Method 4
Motionless Squat Exercise

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    Lean against a wall. Make sure your back is completely flat. Push your body weight against your back as you move your feet 2 feet (0.6 m) away from the wall at shoulder-width apart.
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    Flex your core muscles. Slide down the wall and bend your knees. Stop when your thighs are at a 90 degree angle with your shins.
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    Make sure to keep the weight on your heels. If your knees go past your shins as you move into the squat position, move your feet further away from the wall and start again.
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    Hold your squat position for 10 to 30 seconds. Breathe steadily in and out. Slowly rise out of the position when you are done.
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    Rest for 30 seconds and repeat the exercise 2 to 3 times. Work in small increments towards holding the position for 1 minute.

Method 5
Hand Squeeze Exercise

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    Stand or sit with your back straight. Bring your upper arms to shoulder height and clasp your hands together.
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    Flex your core muscles. Look forward and raise your chin slightly, in order to keep a neutral, relaxed neck position. Press your hands firmly together until your upper and lower arms are flexed.
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    Hold the position for 10 to 30 seconds. Breathe throughout the exercise. Stop if your neck starts to get stiff or when you feel muscle fatigue.
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    Repeat 2 to 3 times. Work towards holding the position for 45 seconds for 2 to 3 repetitions.

Method 6
Static Core Exercise

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    Lay face up on your mat with your arms at your sides. Flex your core muscles. Bend your legs into a 90 degree angle.
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    Lift your head, shoulders and arms off the mat. You should feel your upper abdominal muscles engage more at this point. Breathe in for 5 seconds and out for 5 seconds.
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    Hold the position for 1 minute. Try to repeat it 2 to 3 times.
    • Increase the difficulty of the position by placing your hands beneath your buttocks. Stretch your feet straight out and raise your shoulders and head while you flex your core. Breathe in for 5 seconds and out for 5 seconds until you reach 1 minute.

Tips

  • Motionless exercise has its limitations. It can only strengthen muscle fibers that help hold the various positions. They should be combined with heart-healthy cardiovascular exercise and range-of-motion exercises such as pilates, yoga or tai chi.
  • Static exercises raise blood pressure, so it is important to steady your breathing throughout the period of exercise and afterwards.

Warnings

  • Do not attempt these exercises if you are pregnant, have heart disease or have a history of high blood pressure.

Things You'll Need

  • Athletic shoes
  • Yoga mat
  • Bar
  • Timer
  • Wall


Article Info

Categories: Personal Fitness