This is the second video in our osteoporosis exercises core workout series.
These 2 gentle osteoporosis exercises for core muscles strengthen your deep abdominal and spinal muscles.
Suitability: Beginners to intermediate core strengthening
Video duration: 4 mins 26 secs
Please scroll down for guidelines on these core exercises for osteoporosis
Osteoporosis Exercises Core Workout Contents
This is video 2 in our osteoporosis exercises core workout series.
Ideally start with our Beginners Core Exercises Video before progressing through to this second exercise video.
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
Intermediate Core Exercise 1
Set Up
- Position yourself kneeling on all fours
- Alternatively lie down prone with a pillow supporting your hips and pelvis
- Ensure you maintain the inward curve in your lower back
- Keep your chin tucked to minimise pressure on your neck
Action
- Gently engage your lower abdominal muscles
- Reach forward with your left arm and raise your right leg simultaneously
- Keep your lower abdominal muscles activated throughout this exercise
- Breathe normally for the count to 10
- Release and return to starting position
- Repeat this exercise using the right arm and left leg simultaneously
Intermediate Core Exercise 2
Set up
As for exercise one
Action
- Gently engage or draw in your lower abdominal muscles
- Reach forward with your left arm and raise your right leg simultaneously
- Keep your lower abdominal muscles activated throughout this exercise
- Slowly lower your extended arm and leg to gently touch the ground
- Raise the extended arm and leg no higher than shoulder and buttock height respectively
- Repeat this lowering and lifting action up to 10 times consecutively
- Breathe normally throughout
- Release and rest briefly before repeating this exercise using the opposite arm and leg up to 10 times
Next Exercise Video: Advanced Osteoporosis Core Exercises For Women
NEW STRENGTH & CORE EXERCISES DVD
with Pelvic Floor Physiotherapist Michelle Kenway
Strengthen and tone your core muscles safely with this Physiotherapist-guided core abdominal workout DVD.
READ MORE NOW
Thank – you Michelle. I am 52 and have had two prolapse surgeries. I am very fit and used to working out at a high level of strength and fitness. My struggle has been to find appropriate exercises that are safe but still challenging.
My pleasure – I understand your dilemma Ediger