Wall squats and planks are two of the most popular isometric exercises. To do a wall squat, stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your thighs are parallel to the ground, then hold the position for 30-60 seconds.
To do a plank, start in a push-up position with your forearms on the ground. Hold the position for as long as you can, keeping your back straight and your core engaged.
The study found that doing 4 x 2 minutes of wall sits, with 2-minutes’ rest in between, three times per week, is an effective way to reduce blood pressure.
If you have high blood pressure, talk to your doctor before starting any new exercise program. They can help you develop a safe and effective exercise plan that is right for you.