Resistance Training for Skinny Fat – Isometrics

Oct 8, 2025

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Predating modern science, the use of isometrics (1, 2, 3, 4, 5) — resistance training involving gravity as the weight, using fixed positions/static holds without contracting a muscle group or moving the joint, to build strength, add muscle mass, and reduce skinny fat/lack of genetic muscle — extends all the way back to ancient Egyptian, Greek, Indian, and Chinese practices, including yoga (6) poses, calisthenics (7) exericses, and martial arts. How much isometric exercises can help reduce skinny fat depends on how much skinny fat (lack of genetic muscle)(8, 9, 10) you are experiencing. The Scientific Body Type Quiz determines skinny fat.

Starting in the early 1900s, strongman and professional wrestler Alexander Zass (11), along with bodybuilders like Charles Atlas (12)(“Dynamic Tension”), incorporated isometrics into their resistance training. By the 1920s (13, 14, 15), scientists began to take notice, with early research indicating that static/fixed holds increased strength. Physical therapists successfully experimented with people with broken and cast limbs.

In the 1950s (16, 17, 1), German scientists Theodor Hettinger and Erich Albert Müller developed the first scientifically based isometric training regimen. The ability to do isometric exercises almost anywhere with minimal to no equipment, along with effectiveness, has helped isometrics become a trusted method for enhancing muscle engagement, building strength, adding muscle mass, reducing skinny fat, and improving stability within fitness and sports.

Resistance Training for Skinny Fat – Isometrics

Like calisthenics (7), yoga (6), and Pilates (18), additional weight (plates, dumbbell, kettlebell, etc.)(19, 20, 3, 4) can be added to increase the isometric exercise intensity and help build more muscle mass (hypertrophy) and reduce skinny fat. Although weightlifting (21) is the resistance gold standard (22, 23), and the more skinny fat (lack of genetic muscle, IE thin fat and/or cellulite) you are experiencing, the more likely it is you will have to do some weightlifting symbiotically (24) with your isometrics routine.

Photo by Miriam Alonso

Pay close attention to proper posture, form, hold, and breath, as well as how long you hold each exercise. The longer the hold (start with 3-10 seconds, then increase as you build strength), and the more sets you do (typically 3, maybe 4 to 6), the more muscular endurance (tone) you build. Remember, you cannot “tone” muscle you do not have (skinny fat). The more difficult and intense the exercise, the more muscle mass you add. As mentioned, added weight can increase the amount of muscle mass you build. The more muscle mass you properly add, the more you reduce any skinny fat (lack of genetic muscle).

Proper isometric exercises burn more calories, which can help with regular white/yellow fat weight loss and management, including being overweight or obese. Moreover, they are a beneficial addition to any workout routine, and, along with diet, exercise, and lifestyle, help optimize metabolism while maintaining overall health in the short and long term.

Isometric Exercises, Resistance Training for Skinny Fat

Here are the most effective isometric exercises to properly add muscle mass while reducing skinny fat (lack of genetic muscle):

Forearm Plank (25) – core/abdominals/abs, transverse abdominis, rectus abdominis, external/obliques (love handles), serratus anterior, glutes, legs/tensor fasciae latae, chest/pectoralis major, shoulders/deltoids. and arms/triceps.

High Plank/On Hands (Plank Pose/Phalakasana) (26) – core/abdominals/abs, transverse abdominis, rectus abdominis, obliques (love handles), back/erector spinae, glutes, legs/hamstrings, quads, shoulders, chest, arms/triceps, and biceps.

Side Plank (Vasisthasana Pose)(27) (Pilates Side Plank) (28) – core/abdominals/abs (rectus abdominus), back/trapezius, supraspinatus, erector spinae, glutes (gluteus medius), arms/triceps, shoulders/deltoids, legs/quadriceps, tensor fascia lata, hamstrings, and peronius longus.

Side Plank with Leg Lift – lifting and holding a leg shifts the muscle engagement and increases the demand on your balance, leading to greater muscle work.

Reverse Plank – performed from the back position, this variation targets the glutes, hamstrings, and back muscles.

Forearm Side Plank – core/abdominal/abs, obliques, glutes/gluteus medius, and shoulders/deltoids.

Plank with Feet at the Wall- this variation requires bracing against the pull of gravity, increasing the demand on your entire body.

Elevated Plank – placing the hands or feet on an elevated surface increases the challenge to the upper body and core

Bicep Plank – arms/biceps, core/abdominals/abs, transverse abdominis, rectus abdominis, external/obliques (love handles), serratus anterior, glutes, legs/tensor fasciae latae, chest/pectoralis major, and shoulders/deltoids.

Isometric Squat (with Barbell & Dumbbell)(29) – legs/thighs/hamstrings, quadriceps, calves, and glutes.

Wall Sit/Squat – with your back against a wall, lower yourself into a squat position with your thighs parallel to the floor and hold.

Hollow-Body Hold – lie on your back, lift your legs and arms off the floor, and hold this position to strengthen your core.

Glute Bridge (Setu Bandhasana Pose) (30) – glutes (gluteus maximus & medius), legs/quadriceps, hamstrings, shoulders/deltoids, and arms/triceps.

Isometric Bench Press Hold – position a barbell at a weak point in your lift, such as a few inches above your chest or slightly below your lockout, and hold the weight isometrically.

Pull-up Hold – pull yourself up to a bar and hold the position with your head above the bar to build upper back and arm strength.

Push-up Hold – lower your body in a push-up position and hold when your chest is near the ground to challenge your chest and triceps.

Static Lunge (with Barbell & Dumbbell) – holding the lunge position at its deepest point, with your knees bent and the back knee hovering just off the floor, maintaining a steady, fixed position for a set amount of time instead of moving through repetitions.

Superman (with weight plate) – lie face down on the floor, lift your arms, legs, and chest off the ground, then hold this position for 15-30 seconds – back and glutes.

The learn more about each video, click on this Isometrics (Category) link:

Category: Isometrics

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Bridge Pose (Setu Bandhasana)

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Side Plank Pose (Vasisthasana)

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Plank Pose (Phalakasana)

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References

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