Yes, I’m Working Out!

“So, are you doing any exercises right now?” asked the perky woman on the table next to mine, who I befriended during a recent physical therapy session.

Little did she know, I was actually strengthening my quadriceps, and before that, my abs and glutes!

But to the casual observer, isometric exercises – which was what I had been doing – may seem like you’re not doing anything at all. That’s because you’re not moving  in the way that you would during most other workouts, though you are building your muscles by contracting them – either against an immobile object or another body part.

Almost six weeks after arthroscopic hip surgery to repair a torn hip labrum, isometrics – sometimes referred to as “dynamic action” or “static tension” exercises – remain a main component of my current exercise regimen.

In fact, many doctors (mine included) call for isometrics in their postsurgical physical therapy protocol, because the exercises are gentle on the joints. But many people who haven’t had surgery or suffered injuries engage in isometric training from time to time, because it’s relatively quick and easy: you don’t need special equipment, and each exercise can be performed in a matter of seconds. (Keep in mind, however, you’re working only the target muscle in one position.)

Here are three basic exercises, among several that I have been doing in recent weeks, and in all likelihood will continue doing even after moving on to more mobile exercises:

My quadriceps isometric exercise is done seated on a flat surface like a floor, or PT table, (but you could probably do it on a bed or a park bench, or even at your desk at work) with legs extended in front of you. (See illustration above.)  To tighten your quads, push your knees down onto the floor (or toward the floor), flexing your feet. Hold for 10 seconds, rest for 10 seconds, for 5 minutes.

Abdominal isometric exercise is  done lying on your back on a flat surface, with you knees bent and feet on the ground. (You can also do this standing or sitting at your desk.) Ab muscles are contracted as if trying to push your belly button onto the floor (or the back of a chair). Hold for 5 seconds 30 times.

Gluteral isometric exercise is done by lying on your stomach and squeezing the muscles of your buttocks. Hold for 5 seconds 30 times. (Here again, you could do this standing or seated.) And here’s another option: in that same lying position, you can bend your knees and raise your legs behind your back, contracting the glute muscles by pushing your feet together. Hold for 5 seconds 30 times.