Hold Still to Gain Strength -A New Challenge

This week I’m offering you an Isometrics Challenge. Isometrics is just a fancy term for sustaining a held position for a period of time contrary to traditional strength training involving movement of weight. In this challenge you will work your entire body, top to toe. It consists of two isometric exercises – the wall handstand and a wall squat.

Begin with a wall squat. Standing against a wall, walk your feet out until your knees are at 90? and over your feet but not past your toes. Press your lower back, shoulders and head to the wall maintaining contact during this exercise. Focus on pressing up through the heels and into the glutes. Continue breathing normally.

Hold for 30 seconds and transition into the wall handstand hold option of your choice. Start in a straight-arm plank with your feet touching the wall. Carefully “walk” your feet up the wall and your hands towards the wall (on the floor) until you are vertical (or as close to vertical as possible). Hold this position for 30 seconds. Focus on keeping your shoulders pushed down from your ears, abs engaged, pelvis tucked under (no arched backs please) and breathe. After 30 seconds, walk back down and immediately return to the wall squat.

Aim to do 6-10 reps (3 – 5 minutes) of both holds with little to no break between.

Notes: Be mindful of your lower back in both moves, keeping the abs engaged and the pelvis tucked. Because you are not moving in these exercises take this time to really concentrate on the entire body working to support and stabilize you in that position. Discover whether everything is working in harmony or some muscles are doing more work than others and adjust accordingly

Easier: Do less reps. Hold the positions for 15 seconds and build up. Do not go as low in your wall squat but still keep contact with your lower back, shoulders and back of head. If a handstand is too difficult at this time, start in a basic straight arm plank or downward dog and progressively elevate your feet using stairs or a chair or walking your feet up higher on the wall until you reach a full supported wall handstand.

Harder: Do more reps. Hold the positions longer working up to 45 – 60 seconds each. Hold weights during your wall sit. Progress to a wall handstand with just one foot supporting you on the wall.