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Welcome to lesson seven of your email course, Exercise Recommendations for Osteoporosis. This lesson is the final lecture in the course.  

This lesson covers a topic often overlooked in osteoporosis exercises: core strength. You will learn the benefits of a stronger core and how to obtain one. 

Today’s exercises are samples from my book, Strengthen Your Core.

Core Strength and Osteoporosis

Although this is the last lecture in this email course, consider it the start of our journey together. Today, I’m going to cover core strength and osteoporosis. Ironically, I’ve left it for the last lesson because, with most clients, core strength is one of the first things I look at.

The inner core initiates with our breath and ends at our pelvic floor. It is essential in keeping your spine stable. When most people consider a strong body, they think, “I want a strong core. I want to have nice tight abs and a good solid center.” That is what I want for you.

core strength and osteoporosis melioguide

Benefits of a Stronger Core

However, a stronger core delivers more than that. It provides the following four benefits:

  1. Improved balance and reduced your risk of falling.
  2. Better posture. Good posture is essential if you have osteoporosis.
  3. It boosts your self-confidence, both inside and out!
  4. Improved performance. A strong core allows forces to transfer between your lower and upper body. You can pull harder and lift heavier when you have a stronger core.

To help my clients build a stronger core safely, I wrote my third book, Strengthen Your Core. Allow me to introduce this book to you.

Strengthen Your Core

I wrote Strengthen Your Core for people just like you.

The book offers four levels of progressive planks and side planks guaranteed to improve your core strength. 

There are over 75 varieties of each exercise. You will find your perfect place to start and be able to build from there.

I invite you to find out more about Strengthen Your Core.  

You are also welcome to explore our Core Strengthening Guide.

Strengthen Your Core is available in both print and Kindle formats.

strengthen-your-core-book-cover

Today's Exercises

Today I present two core strengthening exercises I would like you to consider. One is at the Beginner and the other is more advanced, at the Active level.

Beginner Side Plank Roll

This is the beginner level side plank. I incorporate a roll for you to try as well.

Active Side Plank at 45 and 90 Degrees

This is the active level side plank.

Conclusion

Congratulations on completing my seven-day email course on Exercise Recommendations for Osteoporosis. We covered a lot of ground. I hope that you learned a lot about osteoporosis and exercise.

Let’s quickly summarize what we covered:

  1. The role of exercise in reversing osteoporosis.
  2. Resources to help you stop the stoop.
  3. Osteoporosis exercise guidelines.
  4. The five components of an osteoporosis exercise program.
  5. The Exercise for Better Bones program and Stronger Bones, Stronger Body workout program.
  6. Yoga practice for bone health.
  7. The importance of a stronger core.

These topics are the basics of what you should look for in an osteoporosis exercise program. 

Thank you for taking the time to take care of you. This course is the first step to being strong, fit, and fracture-free!

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