The 1-Minute Full Body Workout for a Stronger Back and Trimmer Waist

Editor’s Note: An isometric exercise is a form of exercise that strengthens a muscle without changing its length. This exercise is great for weight loss and can also be performed in a short amount of time. You can take one minute every day to exercise the muscles on the whole body including the chest muscles, back muscles, abdominal muscles, and thigh muscles.

Isometric Exercise

For those who are unwilling to attend sports clubs or gyms, and those who have bought fitness equipment but failed to continue using it, we recommend “isometric exercise training,” a simple yet efficient exercise that can strengthen muscles.

Isometric exercise training was derived from the training theory established by German physiologists in the 1970s. The term “isometric” combines “iso,” which means “equal,” and “metric,” which means “length.” Therefore, isometric exercise is also known as “equal-length muscle contraction exercise.”

During the exercise, the length of the muscles and the angles of the joint do not change, while effort is made to contract the muscles. As one does not move the joints, isometric exercise can be performed in a crowded subway car or bus, in the economy class of an airplane, and in other limited spaces. As one holds the contraction for a long duration, this exercise is particularly suitable for weight loss.

The traditional way of exercising muscles is concentric contraction, such as in the flexion and extension movements with dumbbells. Concentric contraction increases the load on the muscles and tendons due to increased momentum, potentially leading to muscle and tendon injuries. With isometric contraction, however, one does not need to worry about the speed of the movement. It is a safe training method with excellent outcomes.

The key is that when you are performing isometric exercise by doing pushing and pulling motions, to also be aware of the muscle groups that are being worked on. Each movement typically lasts for 7 to 10 seconds. After 5 to 6 seconds of exertion, the muscles will have reached their maximum strengths, and as one holds the exertion for a few more seconds, muscle strengths will start to increase. When training, it is recommended that one exerts at least 60 percent of one’s energy, breathe normally, and stay focused.

The 1-Minute Workout

1. Tighten your wrists, chest, back, and abdomen, to strengthen the muscles on the upper body (7 seconds). Clasp the fingers of both hands in front of your chest, and pull them to the left and right. The key is to keep your wrists straight. You can achieve better outcomes by being aware of the muscle groups you would like to work on, and train them accordingly.

2. Tighten the neck, back and abdomen (7 seconds). Clasp the fingers of both hands behind your head, and pull them to the left and right. To prevent your body from leaning forward, try to keep your head up. The same posture will be used in the next 3 exercises (3, 4, and 5).

3. Strengthen the muscles of

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