Weight-bearing exercise help maintain bone-mineral density. Since osteoporosis often affects the bones of the hips, performing weight-bearing exercises for the muscles that support this area may help prevent the disease. Weight-bearing exercise should not be confused with weight training. In order for an exercise to be weight-bearing, it must involve closed-chain movements. In closed-chain exercises, such as the squat, the foot stays in contact with the surface. These exercises create compression forces, which contribute to joint stability.
Step 1
Stand in an upright position and hold a weight in each hand. Step forward with one foot. Bend both knees into a lunge. Your rear heel will lift from the floor. As your legs start to extend, step forward with the opposite leg. Perform 20 repetitions, or 10 lunges on each leg.
Step 2
Put the slide board booties on over your athletic shoes. Stand with your right foot against the slide board bumper and your left foot on the slide board. Use your hip muscles to push off and slide across the board. Repeat in the opposite direction. Perform 20 repetitions, or 10 to each side.
Step 3
Place an elastic ankle band around your ankles. Take a step to the side with your right leg, and bring your left leg in to meet it. Take eight steps to the right and eight steps to the left. Repeat the entire sequence four times.
Step 4
Stand on a 4-to-8 inch step platform. Balance on your right leg, with your left leg extended in front of the step. Bend your right leg and perform a single leg squat. Avoid leaning into your left hip. Perform three sets of 12 repetitions on each leg.
Step 5
Place two rotary disks on the floor, next to each other. Stand and place one foot on each disk. Begin with your feet in parallel alignment. Use your external hip rotators to move the disks, so that your heels move toward each other an each foot turns out to the side. Return to center. Avoid initiating the movement from your ankles. Perform 20 repetitions.
Tips and Warnings
- Winter sports such as Nordic and alpine skiing and snowboarding also provide weight-bearing hip exercise.
- Avoid overworking the hip muscles on two consecutive days
Things You'll Need
- Weights
- Ankle resistance band
- Slide board
- Slide board booties
- Step platform
- Rotary disks
Member Comments