Osteoporosis can weaken your bones to the point that they break easily. It is often referred to as a silent disease, as you might not notice any changes in your body until you break a bone. Osteoporosis may not be completely avoidable, as some people do have a genetic predisposition for developing the disease. However, multiple compelling studies have proven that diet and exercise can help slow the progression of osteoporosis and decrease symptoms. Your body is constantly regenerating new bone and tissue cells as old cells die. By providing your body with the best building blocks for creating these new tissues, you can help slow or stop any further decline from happening.
Any time that you are moving your body against gravity, the pull of your muscles on your bones helps to promote better bone density. Low impact exercises like squats can be helpful, but performing some simple resistance exercises is the ideal way to maintain or improve your bone density.
Before you get started, go through a simple test. Can you easily sit down in a chair and raise back up to a standing position without using your arms for support? If you struggle with this movement, this can be an indication that you lack leg and core strength, which can put you at a higher risk for osteoporosis. We will go through this test again after this routine of exercises to see if you feel a difference.
Today, we are happy to share 12 resistance exercises that you can easily do at home. You will need a stability ball and some light dumbbells. If you do not have a stability ball, you can still go through these exercises free-standing. If you do not have light dumbbells, use some cans, water bottles, or go through the movements without using any added weight.
1. Stability Ball Wall Squats
A stability ball helps to decrease friction between your body and the wall. Begin in an upright standing position with your feet shoulder-width apart. Place the stability ball between your body and the wall and step forward with both feet. Hold a dumbbell in each hand. Press your back into the ball as you bend your knees to lower your body to a sitting position. Push from your heels and straighten your legs to raise back up to a standing position, completing the squat movement. Repeat the movement.
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Perform 1 set of 10 repetitions.
2. Overhead Lift & Twist with Calf Raises
This exercise can challenge your brain as well as your muscles. Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Hold a dumbbell in each hand and slightly bend your knees. Raise your arms overhead and slowly rotate your wrists back and forth as you raise to your toes on both feet. Lower your heels to the floor and repeat the movement, simultaneously rotating your wrists as you lift and lower your heels.
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Perform 1 set of 10 repetitions.
3. Semi-Squat with Regular Grip Shoulder Press
Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Bend your knees to lower your seat into a semi-squat position. Hold a dumbbell in each hand at shoulder-height. Press your arms overhead, then lower your arms to bring your elbows to shoulder-height. Repeat the movement, staying in the semi-squat position.
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Perform 1 set of 10 repetitions.
4. Semi-Squat with Narrow Grip Shoulder Press
Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Bend your knees to lower your seat into a semi-squat position. Hold a dumbbell in each hand at shoulder-height in front of your body. Press your arms overhead, then lower your arms to bring your elbows to shoulder-height. Repeat the movement, staying in the semi-squat position.
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Perform 1 set of 10 repetitions.
5. Squat to Single Leg Raise
For this exercise, place a hand on the back of a chair for extra support if needed. Begin in an upright standing position with your feet shoulder-width apart. Place the stability ball between your body and the wall and step forward with both feet. Hold a dumbbell in each hand at shoulder-height. If you are using the chair for support, hold one weight at your opposite shoulder. Press your back into the ball as you bend your knees to lower your body to a sitting position. Lift one foot, then push from your supporting heel to raise back up to a standing position. Repeat the sequence of movements.
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Perform 1 set of 5 repetitions on each side.
6. Bicep Curls with Calf Raises
Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Hold a dumbbell in each hand and slightly bend your knees. Bend your arms to bring your hands to shoulder-height as you raise to your toes on both feet. Lower your hands to the starting position as you lower your heels to the ground. Repeat the movement.
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Perform 1 set of 10 repetitions.
7. Semi-Squat with Tricep Extension
Begin in an upright standing position with your feet shoulder-width apart and the ball pressed between your upper body and the wall. Bend your knees to lower your seat into a semi-squat position. Hold a dumbbell in one hand and raise your arm overhead. Bend your arm to lower the weight behind your head, then straighten your arm to raise your arm overhead, completing the tricep extension. Repeat the movement, maintaining the semi-squat position. To intensify this exercise, perform alternating heel raises throughout the exercise.
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Perform 1 set of 10 repetitions on each side.
8. Supported Rows
Move into either a straight-arm plank position or a 4-point position with the ball under your body. Place one hand on the ground and hold a dumbbell in your other hand. Pull with your elbow in a rowing motion to bring the weight to chest-height, keeping your upper arm close to your body. Lower your arm to the starting position and repeat the movement.
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Perform 1 set of 10 repetitions on each side.
9. Supported Tricep Kickbacks
Move into either a straight-arm plank position or a 4-point position with the ball under your body. Place one hand on the ground and hold a dumbbell in your other hand. Raise the weight slightly to align your upper arm with your body, then straighten your arm to bring the dumbbell just past your body. Bend your arm to return to the starting position and repeat the movement.
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Perform 1 set of 10 repetitions on each side.
10. Supported Chest Openers
Move into either a straight-arm plank position or a 4-point position with the ball under your body. Place one hand on the ground and hold a dumbbell in your other hand. Slowly raise the weight up at your side, keeping your arm straight and following the movement with your gaze. Open up your chest at the top position. Lower your arm to the starting position and repeat the movement.
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Perform 1 set of 10 repetitions on each side.
11. Supported Flies
If you find it too challenging to maintain your balance with this exercise, try pressing both feet into the wall. Move into either a straight-arm plank position or a 4-point position with the ball under your body. Hold a dumbbell in each hand. Engage your core and lift both arms out at your sides, keeping a slight bend in your elbows. Lower your arms back down to the starting position and repeat the movement.
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Perform 1 set of 10 repetitions.
12. Supported Lunge with Overhead Weight
Begin in an upright standing position beside the wall, with the ball pressed between your upper body and the wall. Hold a dumbbell in your outer hand and rest your inner arm on top of the ball. Lift the weight overhead and hold the dumbbell in this position. Take a big step back with one leg, then bend your knees to lower your back knee downward. Straighten your legs to raise back up, then bend your knees to lower once again into the lunge movement. Repeat this movement, keeping your arm elevated overhead.
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Perform 1 set of 10 repetitions on each side.
You can increase the intensity of these low impact exercises by increasing the weight of your dumbbells, completing more repetitions, or going through the movements more slowly.
Once you have completed the circuit, circle back and once again try the test from the beginning of this workout. Try to sit down in a chair and raise to a standing position without using your arms for support. Are you able to go through this movement with increased control and ease?
The exercises in this routine ultimately serve 3 different purposes, making them even more impactful. Firstly, they engage your muscles, causing them to pull against your bones. This helps to increase bone density and combat osteoporosis. Secondly, these compound exercises help increase trunk and leg strength. Core strength is essential for all sitting to standing movements and is a key factor in improving balance and preventing falls. Lastly, this is a total body workout, engaging all your muscles for overall toning and strengthening.
Protecting your bones is vital to your safety. Learn how to naturally strengthen your bones here.
