Thanks to isometric exercises, you can burn kilojoules without moving a muscle. Try this workout now!

You’re going to love this: one way to get a slimmer figure is by simply standing still. It’s a strength-training style called isometrics, and it’s a great way to sculpt and tone your body.

Here’s how it works: Instead of lifting and lowering your body or a weight, you hold yourself in a fixed spot, says personal trainer Ashley Ntansah, who designed this workout. “It not only creates definition but also strengthens the smaller muscles, which have to work harder to keep you stabilised.”

Do this total-body workout three days a week. Starting with the first exercise, hold the position for 60 seconds, rest for 30 seconds, and then repeat the exercise three to five more times.
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Plank With Glute Squeeze

Lie facedown on the floor, prop yourself up on your forearms and flex your toes. Your body should form a straight line from head to heels. Contract your abs and glutes – tightly. Hold.

Quick Tip: Brace your core (imagine someone is about to punch you in the belly) throughout the move.

Isometric Lateral Raise

Hold a 1- to 2.5kg dumbbell in each hand and stand with your feet shoulder-width apart, arms hanging straight down at your sides, palms facing in. Slowly raise your arms until they are in line with your shoulders. Hold.

T-Stabilisation

Start in a push-up position, then shift your weight onto your right hand and rotate your chest to the left as you raise your left arm towards the ceiling, feet stacked together. Hold, then return to start and repeat on the other side. That’s one rep.

Quick Tip: Make a T: keep your body in a straight line and both arms in line with your shoulders.

Isometric Wall Squat

Stand and squeeze a stability ball between your lower back and a wall. Lower into a squat (as if you’re sitting into a chair), letting the ball roll up your back until your knees are bent 90 degrees. Push down into your heels and hold.