Isometric Exercises For Abs: Why You Should Start Now!

By: Jenny Lynn | Date: November 27, 2020
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Isometric Exercises For Abs

Is strengthening your core is one of your goals to have a fantastic body and feel confident about yourself? You’re in the right place because I’m going to talk about Isometric exercises for abs. These exercises are one of the best ways to build a foundation for having a healthy body.

Isometric exercises for abs can help with your core, give you new challenges, and make you more motivated to do workouts because they lean away from traditional ones. It is easy to do isometric exercises, and it doesn’t look like you're doing it for your abs.

I’ve compiled ten isometric exercises for abs that you can use to help strengthen your core. You can easily add them into your workout routine and feel the burn.

What Are Isometric Ab Exercises?

what are isometric

Isometric ab exercises are not your usual routine in workouts because it doesn’t involve tricep pull downs, bicep curls, and any activities that involve muscle shortening or any pulling or lifting motion.

If your goal is to have lean and amazing abs, then these exercises are definitely for you. You will be able to achieve a defined and better core midsection.

Do Isometrics Work for Abs?

does it works

Of course! Isometric exercises for abs can help you build strength without making your body bulky, and it has high-quality abs workout that will define your core and set a good foundation for your body.

You will get to have a lean and chiseled core that will give you good stability. It could also help you with your workouts because it will improve your lifting and prevent you from injuring your spine. After all, you have a stronger core muscle.

10 Isometric Exercises For Abs

Here are some Isometric Exercises for your abs that you need to try!


  • Put your forearms on the ground, feet on the floor and make sure your shoulder width is apart.
  • Your body is supposed to be off the ground, and you can do this by pushing up onto your elbows. Only your forearms and toes should be on the floor.
  • Ensure that your body is in a straight line from your head, shoulders, and heel. Also, your shoulders should be above your elbows.
  • Your glutes need to be activated to help you maintain your position safely, especially for your lower back. Don’t let your hips sag downwards and hold your position for 30 seconds or more.

Side Plank

  • Lay on your side
  • You need to lift yourself by placing your forearm on the floor while pushing yourself up under your body.
  • Both your feet should be on top of each other, and make sure your body is straight.
  • Your weight should be supported by your elbow that is locked straight.
  • Hold it for 30 seconds or more.

Bear Hold

  • The plank involves being on all fours.
  • Be in a tabletop position. Both your hands should be under your shoulders while your knees are under your hips. At the same time, your head is in a neutral position to your spine.
  • Make your low back flat, and your neck should be lengthened while your toes are tucked and hands pressed into the floor.
  • You need to lift your knees 2 inches from the floor while you squeeze your core and hold while breathing evenly.
  • Hold the position for 30 seconds or more.

Hollow Body Hold

  • You need to lie on your back while your arms and legs are extended straight, pointing to the ceiling.
  • You will be able to engage your abs, and your back should be pressed down on the floor while your shoulders are lifted off the ground.
  • You need to lower your arms and legs to the floor slowly but still keep your abs engaged and back on the floor.
  • Don’t let your low back come off the floor, and make sure you lift your legs and arms a little bit to reconnect.
  • Hold the position and make sure you squeeze your abs and low back pressed on the floor.
  • Hold, rest, then repeat.

Boat Pose

  • You need to be seated while your knees are bent in front of you—your feet on the floor.
  • Your hands should be placed on your hamstrings, which are behind your knees.
  • Lean your back, then lift your feet off the floor while balancing yourself on your sitting bones.
  • Your spine should be straight, and your toes pointed.
  • Straighten your legs and make sure your shins are parallel to the floor.
  • You need to release your grip on your thighs and reach your hands forwards, and your palms should be facing each other.
  • To spice it up, you can straighten your legs to form a 45-degree angle off the floor.
  • Hold for 30 seconds or more.

Warrior III

  • Begin with a standing position and make sure your feet hips-width and both arms on your sides.
  • You need to shift your weight on your right leg while you lift your knee towards your chest. Make sure your hips are even.
  • The next thing you need to do is shift your weight forward, lower your chest, and then extend your left leg behind.
  • Your feet and toes should be flexed and pointing on the floor.
  • You should keep your body straight while trying to parallel your upper body and back leg to the floor.
  • You need to adjust your hips and should be parallel with the floor, too, and keep your right leg straight as you can.
  • Balancing in this position can be challenging, so you need to keep your arms on the side of your legs then bring them in a prayer position, or you can also extend your arms straight in front of you.
  • Hold the position for 30 seconds or more and then repeat on the other side.


  • Suppose it's your first time doing a handstand. Using a wall as support will help you to achieve handstands.
  • The first thing to do is to stand your back on a wall, then bend forward up to your waist while your hands are positioned on the floor in front.
  • Your shoulders should be width apart, while your hands should be one leg away from the wall behind you.
  • The next thing to do is to spread your legs and keep your palms flat on the floor. Then, you need to walk your feet up the wall and center your hips to your body.
  • Take note that your elbows, shoulders, hands, and wrists are all aligned.
  • Hold the pose for 20 seconds or more.
  • To get back to your original position, walk your feet down the wall.


  • The exercises can be done on the floor, or you can use dip bars.
  • Begin with putting your hand on each dip bar and put your full weight on your extended arms. It should be straight on both sides, and your body should be hanging.
  • Keep your leg straight at first, then slowly raise them off the ground.
  • You can also do it while your legs are bent and keep your shoulder-width apart, then raise your knees.
  • You can extend your legs up to your chest and put your hips forward.
  • Hold the position for 15 seconds or more.

Push Against Wall Exercise

  • The exercise is one of the easiest ones because you need to push on the wall as hard as possible.
  • Stand about two feet away from the wall and lay flat your palms on the wall.
  • If you are pushing the wall as hard as you can, you will feel it on your whole body, and you need to contract your abs.
  • Hold it for 30 seconds or more.

Glute Bridge Hold with Weight

  • The exercise can be performed with or without the weight.
  • Begin with laying on your back with your knees bent and feet flat on the ground.
  • Lift your butt and lower back off the floor while your shoulders are still on the floor.
  • Hold for 30 seconds or more, and then repeat.

Benefits Of Isometric Exercises


Isometric exercises for abs have many benefits, and here is why you need to start adding this to your workout routines.

  • Great for beginners as it can slowly develop your core in a low-impact way.
  • It is not taxing to do because it only takes minutes to do the exercises.
  • You can do the workouts anywhere without any equipment needed.
  • It can give you excellent results and make it more challenging by adding equipment and holding it longer.
  • It is also flexible as you can adjust it depending on your workouts.

Final Thoughts

final thoughts

Isometric exercises for abs are an excellent way to strengthen your core and make your body more resistant to your other workouts.

They are very beneficial to your body, but you need to be aware that isometric exercises for abs alone can develop your core strength and conditioning because you need other workouts to do that. These are some of the ways, but not the ultimate way to achieve your goals.

Isometric abs exercises are fantastic for correcting your postures, rehabilitation from injuries and can help your balance as well as help you develop your muscle connection. It is also a flexible exercise that is also great for beginners.

If you want hassle-free exercises, then you should try isometric abs exercises.