According to a big, recent meta-analysis in the British Journal of Sports Medicine, isometric holds are actually more effective than HIIT, dynamic strength training, and cardio when it comes to lowering blood pressure. (That’s news to many of us!)
Find a clear wall space and lean your back against it.Hold the position for at least one to two minutes .While doing wall sits, Darbois reminds you to maintain good posture, engage your core, and breathe steadily.Make sure your core feels engaged and the space from your head to your heels is a straight line.During this exercise, don’t forget to engage your chest, shoulders, and core muscles, Darbois says.
Sheridan also encourages starting with shorter holds. “Increase duration as strength and endurance improve,” he says. As far as frequency, he and Darbois recommend doing these exercises a few times a week. Ultimately, finding the right exercise is about two things: considering what you need (anything from lowering your blood pressure to
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