When was the last time you said to yourself, “I will go to the gym today and workout my bones?” Too often we focus on the number on a scale or fitting into a pair of pants from over a decade ago, rather than improving our overall health. But our bones are our support systems, and they're pretty darn important.
This workout will strengthen your bones with gentle Pilates-based exercises. Weight training and balancing moves stress the body and stimulate bone cells, in turn making your bones stronger and denser. Through functional movement and muscle strengthening, you can also improve your balance and ward off injuries. Add this sequence to your weekly exercise routine - which should also include at least 30 minutes of aerobic exercise, five days a week, - to build bone strength and prevent osteoporosis down the road.
Photograph by Chelsea Streifeneder
Standing Hip Abduction
1. From standing, pitch your body slightly forward, place hands on your hips, and bend your knees slightly. Bring one leg out to the side so your weight is in the other leg. Feel free to hold onto a stable chair or wall if you need help balancing.
2. Carefully lift your extended leg off the ground, keeping it straight and maintaining your form by pulling in your core.
3. Lower your raised foot to the floor and repeat 8-10 times. Switch to the other side for 8-10 more reps.
Photograph by Chelsea Streifeneder
Standing Hip Extension
1. Standing with your hips squared under your shoulders and knees slightly bent, pitch forward and lift one leg behind you. Feel free to hold onto a chair or wall if you need help balancing.
2. Carefully lift your raised leg even higher without hiking your hips - this requires a stable core.
3. Lower the foot to the floor and repeat 8-10 times. Switch to the other leg for 8-10 reps on that side.
Photograph by Chelsea Streifeneder
Modified Single Leg Stretch
1. Lying on your back with your head, neck and shoulders down, pull one knee in towards your shoulder. Reach the other leg out long to 45 degrees using strength from your core. Make sure to keep your head down so there is no flexion of the spine.
2. Alternate legs. Repeat 8-10 times on each leg, and really push those hands into your bent knee to create resistance.
Photograph by Chelsea Streifeneder
Swimming
1. Lying face down, stretch your arms out long in front of you and your legs out back behind you.
2. Lift your arms and legs off the ground an inch or two, and keep your gaze downward so you don’t crunch your neck. (This is the most important exercise you can do to prevent neck and shoulder pain.)
3. Breathing normally, start to kick your arms and legs up and down as quickly as you can for 8-10 seconds.
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