Advanced Osteoporosis Core Exercises For Women

Are you seeking to progress your osteoporosis core exercises?

These advanced osteoporosis core exercises build on our previous core exercises videos for osteoporosis.

These core abdominal exercises are pelvic floor friendly. They help tone your abdominal muscles and improve your trunk strength and control while avoiding pelvic floor overload.

Suitability: Intermediate to more advanced core strengthening

Video duration: 4 mins 21 secs

Please scroll down for guidelines and tips for these advanced core exercises for osteoporosis

Strength & Core Workout for Women (Download or Hard Copy)

Strength and Core DVD download

Strength & Core video is a pelvic floor friendly core exercise workout with Physiotherapist Michelle Kenway

This whole body workout that strengthens your core abdominal and pelvic floor muscles in addition to whole body strength and posture training.

Strength & Core Benefits

Strength & Core Workout includes exercises designed to:

  • Exercise safely and avoid injury
  • Train core abdominal muscles
  • Strengthen pelvic floor muscles
  • Strengthen and tone hips, butt and thighs
  • Improve posture
  • Strengthen back muscles
  • Body weight management

Advanced Osteoporosis Core Exercises Contents

This is the third video in our osteoporosis exercises core workout series. This video shows you two kneeling progression exercises for improving your core abdominal strength and control.

Ideally progress through this series from the beginners core exercises through to these more advanced core exercises.

Series Overview:

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

Advanced Core Exercise 1

Set Up

  • Start kneeling on all fours
  • Place your hands directly beneath your shoulders
  • Position your knees directly beneath your hips
  • Maintain the inward curve in your lower back throughout


  • Gently activate your lower abdominal muscles using the technique outlined in beginners core exercises for osteoporosis
  • Extend your right leg out straight behind your body
  • Keeping your leg straight slowly move it slightly away from the midline to your right
  • Maintain the control through your trunk and hips
  • Return your right leg back to starting position
  • Repeat this lateral leg movement up to 10 times in a row
  • Rest then repeat the same action using your left leg.

Advanced Core Exercise 2

These are progression exercises from core exercise 1.

Set Up

  • Use the same setup position outlined for advanced core exercise 1


  • Gently engage with deep abdominal muscles
  • Extend your right leg straight out behind your body and reach forward with your left arm out in front of your body
  • Simultaneously move both your alternate leg and arm away from the midline
  • Keep this lateral movement slow and small range
  • Maintain your trunk and hip control throughout
  • Return your limbs back to starting position and repeat up to 10 times in a row
  • Rest then repeat the same action using your left leg and you’re right arm.

Tips For Your Advanced Osteoporosis Core Exercises

  • These core exercises should always feel comfortable and pain free
  • Cease any exercises that cause discomfort during or after exercise
  • Activate your deep core abdominal muscles gently
  • Keep your breathing regular throughout these exercises
  • Use a pillow or cushion underneath your knees if your knees are sore
  • Start with the number of exercises you can comfortably perform
  • Gradually increase the number of repetitions as your control improves
  • It’s most important to keep good control throughout your exercises

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