Isometric exercises for beginners

What is an isometric exercise?

In an isometric exercise, you create effort without deliberately moving through repeated lifts or steps. Pressing gently against a doorway, holding a supported wall position and holding a plank are examples. You can adjust the effort by changing your position or using more support.

Stillness does not mean maximum effort. Choose a position you can control while breathing freely. A shorter, easier hold is a sensible place to begin.

Three holds in the free Starter Session

1. Doorway Press. Stand inside a doorway with your arms by your sides. Rest the backs of your hands or forearms against the frame. Press out gently and keep your neck relaxed.
2. Wall Rest. Rest your back against a sturdy wall and slide down only a little. Stay high enough to feel steady.
3. Kneeling Plank. Begin on your forearms and knees, with elbows under shoulders. Keep your knees down and breathe freely.

Open Starter for the app's instructions and timer. You can stop, rest or adjust the position whenever you need to.

Start with a manageable practice

Choose a clear space and sturdy support. Read each hold's instructions before starting the timer. Keep your breathing comfortable; do not hold your breath to push through a position. Stop when control or comfort changes.

The free Starter includes all three holds. Core is optional at A$14.99 one-time, with no subscription, and adds the full Library, guided paths, Practice Log and Body Map. See pricing and purchase details.

Try the free Starter Session

Three simple holds. Instructions and a timer. A little time to notice how you feel.

On the welcome screen, choose Start Free Session.