Osteoporosis Exercises Core Strength Intermediate Workout

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

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

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

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Comments

  1. 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.