Its always a good idea to warm up the muscles that are about to be used. A quick and easy way to do this would be to isometrically hold the muscle or muscle group in a certain position.
When broken down and put in to terms of fitness, Isometrics means to generate muscle tension without the lengthening and shortening of the muscles that are causing that joint to move.
One major benefit to Isometric exercise is when you are limited on space and always on the go. Free weights and machines require a gym or fitness facility and wont fit in a carry on.
As you hold a muscle in a certain position, not only is the major muscle activated but all of the stabilizing muscles of that joint are all going to engage to control the eccentric movement (lenthening of the muscle) or the concentric movment (shortening of the muscle).
With the activation of the supporting muscles being worked, stabilization is another key factor. As you hold, lets say a wall squat or plank, you will need to engage your core to stabilize your full body, this will increase balance and posture.
Here are some holds that will help strengthen your Activate the muscles before you start moving at the gym.
Plank – Lying prone on a mat supporting yourself on your forearms, elbows and toes. Brace and strengthen your core to raise your body off of the floor.
Side Planks – Lying on your side with your body weight supported on your elbow and outside of foot to remain in a straight line with your hips lift them off of the ground. Raise your arm to the sky to keep you chest opened and to make sure the correct movement is performed.
Superman – Lying prone with your hands over your head, raise your arms and upper body off of the ground until a slight tension is felt in the lower back. At the same time, raise and dorsi flex your feet to add a small amount of more tension in your low back as well as the hamstrings.
Glute bridge – Lying supine with your feet a couple inches away from your glutes, using your glutes, hamstrings and abs press into the ground with your heels and left your hips to the sky.
Wall Squat – Press your lower back and shoulders into the wall or surface supporting the back. Walk your feet out until your knees are at a 90 degree angle. Hold this position by bracing you core and using your quads to drive back into the wall.
Bottom Squat Hold – Stand vertical with your feet shoulder width apart. Kick your glutes behind you and sink them toward the ground until your knees are bent at a 90 degree angle.
Mustard Seed Strength 