When we think about weight training and the strength workouts that we do one often thinks of traditional free weights or machines at the gym. It is true that all of these things, along with other fun toys like resistance bands and kettleballs, can all be integrated into an effective weight training routine but sometimes there are instances in which we are unable to get ahold of the equipment or are for whatever reason not able to use them. For example in my own most recent circumstances because my leg is broken I can't put any weight on the lower extremity making it impossible for me to do a leg press, a hamstring curl, or even a lunge. That is where isometric exercises can come into play.

In essence isometric exercises are just holding a specific muscle contraction for a period of time; an example would be that you would be doing isometrics if you were to hold a squatting position. These types of exercises rely on tiring the muscle out over time versus a amount of weight and number of reps and this method a common basis for yoga and pilates moves. Being that you don't need anything else but your own body to do them they are also convenient for those unable to get to the gym.

You can build muscle strength with isometric exercises but because you will not be doing any dynamic action often times they are not the first choice of athletes in which they are more concerned with functionable muscle growth. (Exceptions may be doing squats or planks in addition to traditional weights.) Still, these are easily adaptable to retain muscle loss if you have an injury and they will still grant you tone if that's you major concern. Many core exercises are isometric in nature and that is where they are used a great deal. Here are a few isometric exercises that you can integrate into your current routine or do on the go being that with summer comes plenty of vacations. Actually, people that are busy or crunched for time have often used isometrics to 'sneak' in their workouts; you can always contract your abs and hold it for ten to fifteen seconds, relax, and do a few sets while you are typing away at work. You could squeeze those glutes while you are stuck in traffic, and you could hold a squatting position between commercial breaks.

1) Squat Sit: lower yourself into a deep squat until your thighs are about parallel to the floor and be careful to put your weight back on your heels so that your knees aren't in front of your toes; keep your back straight and hold this position for 10-30 seconds. Stand back up, rest and do a set of two or three.

(Variation: Because I can't stand I lay on the ground and squeeze my quads, hold, and then repeat.)

2) Glute Squeeze: Clench your tush and hold it for 10-15 seconds; relax, and repeat two to three times. This you can do sitting, standing, or lying down.

3) Plank Pose: Support yourself on your elbows and toes facing the ground. Work to keep your core tight, suck your stomach in, and keep your back flat. (Make sure that booty isn't sticking straight up in the air!) Hold this position for 15-30 seconds and do a set of two to three.

4) Half Push-Up: Get into the push-up position and lower yourself down as you normally would; hold yourself hovering just above the ground and stay there for 10-15 seconds before returning to the starting position. Rest and repeat two to three times.

5) Side Plank: Turn onto your right side and support your weight on your elbow and the side of your right foot. Keep your body in a straight line, suck in your gutt and keep your butt from poking out behind you. Look forward and hold this stance for 10-20 seconds, rest, and repeat two to three times. Don't forget to do your other side! ;)

You can then do this circuit two tho three times to get in a total body strength routine no matter where you happen to be.

These are just a few examples of isometric exercises you can do and there are many more with slight variations. The key is to contract the muscle you intend to target and hold it tight until it tires; from there you can devise a few poses of your own and will be firmer yourself!