Beginners Core Exercises for Osteoporosis Strengthening

Looking for safe core exercises for osteoporosis?

Appropriate core exercises can improve posture, spinal control, pelvic stability and rehabilitate lower back pain – all important for the management of osteoporosis.

This is the first video in our series of core exercises for osteoporosis. This series guides you through progressive core exercises for improving core control and spinal stability.

Suitability: Beginners core strengthening

Video duration: 6 mins 29 secs

Scroll down for guidelines on safe core exercises for osteoporosis and unsafe core exercises to avoid

Core Exercises For Osteoporosis Series

Series Overview:

Exercise video 1: Beginners Core Exercises for Osteoporosis Strengthening
Exercise video 2: Osteoporosis Exercises Core Strength Intermediate Workout
Exercise video 3: Advanced Osteoporosis Core Exercises For Women

What Are The Benefits Of Core Exercises For Osteoporosis?

Core exercises train the muscles surrounding the trunk including; abdominal, spinal and pelvic floor muscles.

Core exercises can help the management of osteoporosis by:

  • Improving upright posture
  • Improving balance
  • Improving spinal strength and support
  • Improving pelvic strength and support
  • Making everyday activities easier to perform
  • Rehabilitating the spinal muscles with lower back pain

Unsafe Core Exercises To Avoid With Osteoporosis

Sometimes the term ‘core exercises’ is confused with all abdominal strengthening exercises. Core exercises are directed at all the muscles surrounding the core (the deep and superficial muscles). Some intense abdominal strengthening exercises particularly those that focus on the upper abdominal muscles can increase strain on the spine and the pelvic floor.

If you’re living with osteoporosis it’s important to avoid intense abdominal strengthening exercises that have the potential to increase strain on your spine.

Some of the unsafe abdominal exercises to avoid with osteoporosis include:

  • Abdominal curls or sit-up exercises
  • Crunches (legs raised)
  • Reverse crunches (legs raised and buttocks lifted)
  • Double leg raise exercises (e.g. bike legs, The Hundred Pilates)

Guidelines For Safe Core Exercises With Osteoporosis

Keep your core exercises safe with osteoporosis by:

  • Choosing a comfortable position for your body during your exercises
  • Focusing on your correct technique from the outset
  • Activating your deep abdominal muscles gently never forcefully
  • Listen to your body and make sure that your exercises always feel comfortable and pain free during and after your exercises
  • Modify your exercises according to how your body feels
  • Gradually progressing your core exercises

Beginners Core Exercises Demonstrated

The beginners core exercises demonstrated in this exercise video are directed at training deep abdominal and spinal control.

The progressive exercise sequence shown here involves:

  1. Activating the deep abdominal muscles in kneeling (or prone)
  2. Combining deep abdominal activation with single arm raise
  3. Combining deep abdominal activation with single leg raise

How To Activate Your Core Abdominal Muscles

The correct sequence for deep core abdominal activation involves:

      1. Setting the correct posture – maintain the inward curve in your lower back
      2. Identifying your deep abdominal muscles that sit beneath your briefs
      3. Gently drawing your lower abdominal wall inwards towards your spine
      4. Maintaining your regular breathing with deep abdominal muscles engaged
      5. Relaxing your abdomen and resting briefly to recover

Next Video: Osteoporosis Exercises Core Intermediate Exercises



Strength & Core Pelvic Floor Safe Workout DVD


with Pelvic Floor Physiotherapist Michelle Kenway

Strengthen and tone your core muscles safely with this Physiotherapist-guided core abdominal workout DVD.



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