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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Best Stretches for Osteoporosis & Osteopenia

Best Stretches for Osteoporosis & Osteopenia

Best Stretches for Osteoporosis & Osteopenia for Women Over 40

Not every stretch is appropriate if you have osteoporosis or osteopenia. In this stretch session, you’ll be guided through a whole-body stretch session, without any risk to your spine or hips.

Increase your range of motion in the joints, and work on lengthening the muscles!

Perfect to do after a workout or a walk, or just because.

TOOLS NEEDED

none

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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.

๐Ÿ‘‰๐Ÿผ 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 โ€” 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.

๐Ÿ‘‰๐Ÿผ 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.

 

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

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