20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

20-Min Ab Ripper Cardio Workout for Women Over 40 – Osteoporosis Safe-Core Exercises Shown

Get your heart rate up AND train your core with this 20-minute ab HIIT workout. We alternate between 1 cardio move and 2 ab/core exercises to keep the heart pumping while strengthening your core area.

And… if you have osteoporosis, I have you covered.

Since many ab moves are contraindicated for people with osteoporosis (most ab exercises have some sort of spinal flexion, which is a no-no for osteo), I have offered osteoporosis-friendly alternatives in a screen just above me for you to follow along with.

I know! Awesome!

Have fun!

TOOLS NEEDED

a mat and if you’re a beginner a chair to build your ground up with

THE WORKOUT

3 x 30sec
Jump lunge to knee up
Frogger reverse crunch
Bicycles

3 x 30sec
Plie squat taps
V sit bicycles
V sit hold

3 x 30sec
Plank jax to knees in
Side crunch
Side crunch

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Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid

Osteoporosis Exercises To Avoid for Women Over 40

Learn what exercises are best to help build bone and prevent osteoporosis and what exercises you should avoid if you have osteoporosis.

👉🏼 First, what is osteoporosis?
Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone.

This then causes the bones to become weak and brittle — and in worst-case scenarios so brittle that a fall or even mild stresses such as bending over or coughing can cause a fracture.

Most osteoporosis-related fractures most commonly occur in the hip, wrist or spine.

Women are most likely to develop osteoporosis. And white and Asian women are at greater risk as well as those of us who are past menopause. If you are small framed you will also be at greater risk because you have less bone mass to draw on as you get older.

👉🏼 What can help?

The exercises I chat about in the video while avoiding the ones mentioned (which can be harmful if you have osteoporosis).

Instead, sub in the alternative exercises I demo whenever you come across the ones listed as a no-no in your workouts.

 

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Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

Total Body Strength Workout to Build Bone Density for Women Over 40

The perfect over 40 workout to build bone density, increase muscle strength, and improve hip and shoulder mobility.

DAY 5 ⁣ – FIT IN 15 CHALLENGE 

This strength workout is all about improving your bone density through a sound and solid strength workout, with some great mobility drills at the beginning and end.

The perfect strength-only workout for women over 40.

TOOLS NEEDED

a pair of light, moderate & heavy dumbbells and a pillow if you have sensitive knees

THE WORKOUT

1. Sumo squat – time under tension
2. Chest press
3. Dead bug
4. Wide standing row
2 x 40sec

5. Low reverse lunges
6. Chest flys
7. Plank with shoulder taps
8. Reverse flys
2 x 40sec

9. Supune across body single arm tricep extension
10. Other arm
11. Kneeling shoulder presses
12. Bicep curls
2 x 40sec

TIRED OF TRYING TO FIGURE OUT WHAT WORKOUTS YOU
SHOULD BE DOING?

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FIT & FIERCE...
HERE WE COME.

 

PJ ox

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