Last week, we showed you some upper-body exercises designed to help strengthen your bones and prevent osteoporosis. Combine those exercises with the lower-body workout below, performing the exercises together two to three times a week. Start with 1 to 2 sets of 10 repetitions of each exercise and build up to 3 sets of 15 repetitions as you get stronger.
Knee extension
Sitting on a chair, straighten right knee as you exhale. Feel work on top of your thigh. Inhale as you slowly bend knee to return foot to the floor. Repeat on left leg. Ankle weights optional.
Hip abduction
Resting left hand lightly on a stable piece of furniture or a countertop, reach right leg out to the side. Feel work in the buttock and outside of your thigh. Keep trunk and pelvis still as you move your leg. Exhale as you move leg out, inhale as you return to start position. Repeat on left leg. Ankle weights optional.
Hamstring curls
Resting hands lightly on a stable piece of furniture or a countertop, bend knee to bring heel toward your bottom. Slowly lower foot to the floor. Feel work in back of your thigh. Keep pelvis, trunk and thigh still as you bend knee. Exhale as you bend, inhale as you lower. Repeat on left leg. Ankle weights optional.
Mini squat
Stand with legs slightly wider than your hips. Keep your trunk still as you bend at hips and knees like you are about to sit on a chair. Squeeze your buttocks and press into heels slightly as you return to standing. Inhale as you lower, exhale as you return to standing. Hand weights optional.
Hip extension
Resting hands lightly on a stable piece of furniture or a countertop, move right leg behind you, keeping weight on left leg and feeling work in buttocks and back of thigh. Keep abdominals tight to prevent lower back from arching. Exhale as you move back, inhale as you return to start. Repeat on left leg. Ankle weights optional.
Toe raises standing
Rest hands on a stable piece of furniture or a countertop for balance. Feet are hip width apart. Rise up on your toes and slowly lower. Exhale up and inhale as you lower heels. Feel work in the back of your calf. Try not to lean forward; think about the top of your head rising straight to the ceiling. You can do these with both legs at once, or one leg at a time to challenge your strength and balance.
