A trainer says you should try these three static holds to build muscle, improve joint stability and lower your resting blood pressure

A woman holds a plank on an exercise mat and looks at her fitness tracker. She is resting on her toes and her right forearm, with her body held in a straight line.

A lot of us picture dynamic, high-energy movements when we hear the word exercise, but you can get an effective workout without jumping or sprinting.

Isometric exercises—where you hold a position for a period of time—are among the best ways to lower your blood pressure, according to research published in the British Journal of Sports Medicine.