Get started today building a strong and lean body with SIMPLE Static Strength moves!

Static Strength moves (or Isometrics) are one of our favorite ways to strengthen and tone muscles. They are especially valuable in first time exercisers or people with joint pain. These moves are an excellent way to work key muscle groups to build strength, endurance and joint mobility. Static moves also help you learn proper technique without added stress or strain on your joints. The best part, you really can do them anywhere, anytime and no equipment or gym membership is required!

All it takes is 5 simple moves to work all the major muscle groups:

The plank or elbow plank is a classic move that targets your abs, back, arms and legs. Start face down on the floor resting on your forearms and knees. Push off the floor, raising onto your toes. Contract your abs and keep your butt level with your chest. Hold for 10 seconds and aim to increase to 20 seconds and then 30 seconds as you get stronger. Repeat.

The side plank is another terrific core exercise that targets your abs, low back and hip muscles. Lie on your side with your knees straight. Prop yourself up on your elbow and forearm. Tighten your core by contracting your abs. Form a straight line from your feet to your shoulders. Keep your head in line with your body. Hold the position for 10 seconds to start and then increase to 20 and then 30 seconds. Turn and repeat on your other side.

The Superman is a great move to strengthen your lower back and tone your glutes. Lie face down on your stomach with your arms and legs extended. Keep your neck in a neural position. Simultaneously raise your straight arms and legs off the floor in the air. You will arch your back and lift both arms and legs a few inches off the floor. Exhale as you lift. Hold for 5 seconds and then lower down while inhaling and repeat 5 times. If lifting both arms and legs at the same time is too difficult, then begin with lifting one arm and the opposite leg in the same fashion and then switch sides.

The Bridge exercise is a great way to work your glutes (butt) muscles, hamstrings (back of your legs) and core muscles. Lie on your back with your hands by your sides, knees bent and feet on the floor. Your feet should be just below your knees. Tighten your abs and butt muscles. Raise your hips up to create a straight line from your knees to your shoulders and hold. Begin with 10 seconds and increase to 20 and then 30 seconds as you are able. Repeat. 

The static lunge is so named because you don't move your feet during the movement. Start in a split stance with the working leg in front of the non-working leg. Keep your front foot flat on the floor; lift onto the toes of your back foot. Drop down, bringing your back knee within a few inches of the floor, if you can. Your front knee forms a 90-degree angle, and your thigh is parallel to the ground.. Maintain an upright torso, and keep most of your weight on the heel of the front leg; the back leg is mostly for balance. Hold for 10 seconds, and increase to 20 and eventually 30 seconds. Repeat on the other side.

Get started today…. and you will see a difference almost immediately. To learn how to incorporate static moves into a complete workout routine, go to www.thedoctorsworkout.com