Weight-bearing exercises help prevent and treat a weakened bone condition known as osteoporosis by enhancing bone density, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. To reduce injury risks, abdominal exercises for osteoporosis sufferers must not twist, bend or flex the spine while working abdominal muscles. Consult your doctor before doing ab exercises.
Stabilize With Exercise Balls
Ab exercises for osteoporosis sufferers need to target stabilizing the trunk area to better protect the spinal column and improve overall functioning. A strong and stable trunk area improves balance and evenly distributes body weight between your legs.
Do a seated ball maneuver to strengthen your trunk and abdominal muscles without placing any stress on your bones. Sit upright on an exercise ball with your feet shoulder-width apart on the floor. Straighten your arms and keep them at your sides with the palms facing away from you. Tighten your abdominal muscles and hold for 10 seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times.
Walking
Walking can be an effective ab exercise for osteoporosis sufferers. It not only provides an all-body workout that can strengthen and stretch muscles throughout your body, it is a low-impact way to strengthen bones. Improve the overall health benefits of walking by tightening your abdominal muscles throughout the exercise time. This helps improve posture and weight distribution, and takes pressure off your spinal column. Hold your head high, pull your shoulders back, and keep your chin properly aligned to improve your posture. Start walking for five minutes at a comfortable pace. Gradually increase your time and pace as you become stronger.
Strengthen With Towels
Osteoporosis can result in decreased hip stability, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. Exercises for osteoporosis need to concentrate on strengthening hip muscles to better support your body weight and reduce your risks of falling. Fall prevention is a main concern for individuals with osteoporosis.
Include some towel squeeze maneuvers in your ab exercises. Sit on the floor with your knees bent and feet firmly on the floor. Place a rolled towel between your knees. Tighten your abdominal muscles. Press your knees together as tightly as possible while squeezing the towel. Hold this tension for 10 seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times.
Involve Water
Exercising in water allows you to move freely and with less pain, especially if you have an extreme cases of osteoporosis or are recuperating from a bone fracture. Water supports body weight and reduces joint impact through its natural buoyancy properties, which also prevents falling. Exercising in water supplies natural resistance that strengthens muscles without strain on joints.
Work on your hip and stomach muscles by including hip flexors in your ab exercises for osteoporosis. Also get into chest-deep water with your feet touching the pool's bottom. Tighten your abs and walk across the pool's width. Rest for one minute when you reach the opposite side. Increase your time and pace as you become stronger.
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