If you suffer from any heart problems please do not attempt these exercises, as Isometric exercises cause a significant rise in blood pressure.

Isometric exercises are exercises that are performed in a static position either against an immovable object (a wall) or a movable object (your own body).These types of exrcises are used to improve strength across the joint-muscle action. The initial phase of Isometric training would be to use the body as resistance and then progress onto more advanced routines using the resistance provided by an immovable object.

You should attempt the following exercises below. Warm up for about 10 mins with some simple stretches and mobility exercises.

Press Up Hold - (shoulders, elbows and wrists). 1 min x3

In the upright Press Up position, hold this position for 1 min. Ensure that the elbows are not locked and that your body maintains a flat posture from the head, through to the spine and to the heals. Repeat this two more times with a 2 min rest after each attempt.

Seated V - (front hip). 15 secs x3

Sit down with your bottom and feet placed on the ground and knees at eye level. Place both hands on your shin (Tibia). Now rock back a little so that only your bottom remains on the floor and your feet are just above it. Extend your feet whilst you support them by placing your hands underneath your thigh. Once your legs have fully extended stretch your arms towards your toes and hold this position for 15secs. Repeat this two more times with a 1 min rest after each attempt.

Rear Leg Lift - (back hip). 10 secs x3 on both feet

Stand up straight infront of a wall with your toes approx 10cm away from the wall. Maintain your balance by placing the palms of both hands onto the wall. Slowly raise your right heel behind you whislt keeping your right leg straight and fully extended. When you cannot lift your heel any further, hold this position for 10secs. Try to maintain a straight body posture by correcting any forward movement of your body (push on the wall with your hands). Ensure that your standing left leg is firm and straight. Repeat this two more times with a 30 sec rest after each attempt. After your right leg has been raised switch over onto your left.

Side Star - (side hip). 20 secs x2 on both legs

Lie down on the floor and make sure that you are on your side with one foot on top of the other. Push away from the floor with both hands and then rest on your hand closest to the floor. Make sure that you are balanced on your side with a straight alignment of your spine and legs. Raise the leg that rests on top of the other and the arm furthest away from the floor. Hold this position for 20 secs and maintain good balance with your outstretched arm and leg. Repeat this once more times with a 1 min rest after the first attempt. After your right leg has been raised switch over onto your left.

Wall Squat - (front knee). 1 min x2

Stand up against a wall, with your back towards it. Adjust your feet forward so that they are nearly 2 feet away from the wall. Naturally, you will have to lower yourself against the wall. Now slide down the wall a bit more so that your knees can bend almost to the point at which you would be seated. Gently place your hands upon your thighs or straight forward and ensure that you have a forward gaze. Hold this position for 1 min and rest for 2 mins after. Repeat the exercise once more.

Reverse Plank - (back knee). 15 secs x2

Sit down on the floor with your legs together and outstretched against the floor. Your elbows and forearms should be placed on the floor behind you so that your upperbody can tilt backward in the seated position. Your eye level should be approx 45 degrees. Lift your hips off the ground so that the only points of contact you have with the ground are your heels and you forearm/elbow. Ensure your knees are not locked and your hips are not sagging toward the floor. Hold this position for 15 secs followed by a 30 sec rest. Repeat this exercise once more.