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Weekend Challenge: The Femur Strengthener

weekend-challenge

Today’s challenge targets the femur, or thigh bone. By working the muscles of the upper leg, the Femur Strengthener promotes strong, flexible thigh bones that are resistant to fracture.

This exercise is done while sitting in a chair, so it’s perfect for the home or office. It’s particularly convenient if you are seated at a desk for long periods each day.

Why: Strengthening the femur is of utmost importance, especially if you’ve taken bisphosphonates, the most commonly prescribed osteoporosis drugs. An enlightening meta-analysis reveals that “Bisphosphonate exposure was associated with an increased risk of subtrochanteric, femoral shaft, and AFF.”1

AFF, or atypical femur fracture, is an usual type of fracture that is associated with bisphosphonates. In fact, the association is so obvious that the FDA actually includes a warning about AFFs regarding the popular bisphosphonate Fosamax. Not surprisingly, this meta-analysis also reveals that bisphosphonates raise the risk of femoral shaft fractures as well.

Femur fractures take a very long time to heal (typically four to six months), and if the fracture occurs in more than one place, it can take even longer. In addition, femur fractures can be extremely painful.

So it makes sense to strengthen this important bone, and the best way to do that is with pH-balanced nutrition and regular targeted exercise like the one below.

The Femur Strengthener focuses on the muscles of the thigh, helping to stabilize the femoral head and increase bone density. It’s remarkably simple, but don’t let that fool you – it’s very effective, especially when added to a daily routine of weight-bearing exercise.

How:

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Keeping your foot flexed, slowly lift one leg straight out.
  3. Hold for a few seconds, then slowly lower your foot back down to the floor.
  4. Repeat with the other leg.
  5. Keep switching sides until you’ve done 30 lifts (15 on each side) or as many as you comfortably can.

Tips:

  • If this feels too easy, you can balance a can of food or weight on your ankle, or use strap-on ankle weights.
  • It’s a good idea to do the Lunge Stretch after this exercise to relax your muscles and keep your pelvis aligned.

Advanced Version: Double Leg Femur Strengthener

For more of a challenge, lift both legs at the same time and repeat 10 to 20 times or as many times as you comfortably can. The advanced version has the added benefit of strengthening your core muscles as well.

I’m really thrilled to share with our community practical, simple suggestions for incorporating bon-building exercises. Because when it comes to bone health, it’s really important to practice regular density-increasing exercises, and that’s one of the reasons why I created the Densercise™ Epidensity Training System.

It’s an easy-to-understand and fun way to build bone density with exercises you can do in the comfort of your own home. The digital eBook is laid out in a clear format that takes you through four weeks of exercises that take just 15 minutes a day, three days a week.

Plus, you’ll get instant access to the complete Densercise™ Online Video Collection. These are 14 videos where I personally demonstrate each and every Densercise™ move for you — making it even easier for you to get started.

Please click here to learn more about the Densercise™ Epidensity Training System and the bonuses that come with it.

And as always, I welcome you to connect with the community by leaving a comment below.

Have a wonderful weekend!

References

1 Gedmintas, L; Solomon, DH; and Kim, SC. “Bisphosphonates and risk of subtrochanteric, femoral shaft, and atypical femur fracture: a systematic review and meta-analysis.” Journal of Bone and Mineral Research. 2013 Aug; 28)8): 1729-37. Web. http://www.ncbi.nlm.nih.gov/pubmed/23408697

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22 comments. Leave Yours Now →

  1. prabir kumar bhattacharjee July 14, 2014, 8:29 am

    Dear friend

    How can I get the training materials & videos where you personally demonstrated this Densercise™ Epidensity Training System. without using any card & paypal account
    is there any other solution

    • Customer Support July 14, 2014, 8:40 am

      You can order Densercise by mail. :) Just send a check or money order for $27 to:

      Vivian Goldschmidt
      3389 Sheridan St. #183
      Hollywood, FL 33021, USA

  2. Sheila ramey July 13, 2014, 7:00 pm

    Two and one half years ago I fell and shattered my femur. The ortho put it back together using a camera and tweezers. I couldn’t put any weight on it for two months and then only toe weight for another month and a half. when the brace was removed and I was told I could put full weight it began two swell and hurt. it had been hurting all this time. 8I was misdiagnosed by many Drs as Itriedto find out why it was hurting. On June 26th Ihad surgery for a severe staff infection and I now have a total new knee replacement as well as almost a total newts ir. they are made of metals amd I will be on antibiotics the rest of my life. Eagerly await each of your emails. Sheila Ramey

  3. Leslie (Ms. L. Carmel) July 12, 2014, 9:55 pm

    Good Evening Vivian,

    It Does Seem Like And Easy Exercise. But It Feels Good After Doing It.
    Thank You Very Much For Sharing The Femur Strengthener During The Weekend Challenge.

    Until Next Time – Take Good Care Of Yourself, And Stay Well.

    LOVE, LESLIE (MS. L. CARMEL)

    • Vivian Goldschmidt, MA July 13, 2014, 8:55 am

      It’s amazing how “easy” exercises can do so much! :)

  4. Sonia Villacres July 12, 2014, 9:41 pm

    Hello Vivían, I am from Perú. , Tks so much for all yours advices to reverse osteoporosis , can you said something about magnesium chlorine, do you thimk is important to take? Tks for your answer.

  5. Edna July 12, 2014, 7:11 pm

    Thank you for your help. I am learning so much from you. I was diagnosed with osteoarthritis since one of my vertebrates touch each other. Causing so much pain on my back. I am doing the exercises that you show us to strenghen the back, and it is helping me alot. But the pain still persists. I am taking calcium supplements with vitamin D
    Again, thank you for your help.

    Edna

  6. shula July 12, 2014, 4:36 pm

    Good to received such simple suggestions for simple exercises which can make a difference in the mineral-density of the bones. Thanks!

    • Vivian Goldschmidt, MA July 12, 2014, 4:47 pm

      You’re very welcome, Shula!

  7. D.A. July 12, 2014, 3:57 pm

    Have just started Densercise program. Why are there only 3 days per week?

  8. Carole johnson July 12, 2014, 3:50 pm

    Hi all, I do this exercise at the gym on a machine with 20 lbs on the extension. I used to do 30 lbs until I read it was really hard on the knees, so went down to 20lbs. It’s nice to know there is a benefit to just lifting the legs while sitting. It does seem very easy though. Also, nice to know it is beneficial for the femur. I have had both hips resurfaced. Thanks !! Carole.

  9. Nancy July 12, 2014, 1:53 pm

    I have the Densercise manual, is it possible to get the videos without the manual?

  10. Marlene Villar July 12, 2014, 12:49 pm

    Good morning Vivian,
    A very good reminder for me to include this again in
    my daily routine. Thank you very much. I did this type
    of exercise through Osteofit program which I enrolled
    before. There are many exercises that I used to do, but
    I’m learning to listen to my body at this point of time.
    Have a blessed and wonderful day Vivian and take care
    always. Marlene

  11. Sue W. July 12, 2014, 10:05 am

    I have been off Fosomax for 4 years (after being on it for 7). Thank goodness I took myself off of that poison despite my doctor’s recommendation. How long does it take for the femur’s flexibility to return? I use the seated leg press machine twice a week at my gym. Am I getting a similar benefit to your femur strengthener exercise?
    Thanks for all your valuable information, Vivian!

  12. Marjorie Mangrum July 12, 2014, 8:33 am

    I suffered an upper femur break in 2011, had surgery, and a titanium rod inserted in that bone. I was immediately taken off the Fosamax when the surgeon identified the break as a typical Fosamax break… Is there still a possibility the other leg might break? I have not had Fosamax or any other osteoporosis medication since March of 2011…I also ascribe to the eating program to maintain PH balance. I can not safely take some exercises due to my age of 81 years.. but I do a lot of walking….. I am always afraid the other leg will break… or has the Fosamax cleared out of my body after three years….?

  13. Cindy Tokarz July 12, 2014, 6:54 am

    Is there an exercise manual? I like to refer to a hard cover book and take it to the gym with me.

    • Vivian Goldschmidt, MA July 12, 2014, 4:40 pm

      Cindy, Densercise is in printable format, so you can take it with you to the gym :)

  14. L.D. July 12, 2014, 5:56 am

    Good Morning All, this exercise is very good, I have it in my routine already. I cant do both legs up but its definitely a good one. Something I added to my stair climbing. Our home is ranch style but land has a slope so, 5 steps out the back door is helpful. I do them several times each day.
    Vivian, is there some reason I cant order the densercise episdensity by phone? I’ve called twice and they wont take the order. I guess I’m old fashioned, I will not give my information on the internet. Have a great weekend and thanks for your ongoing help to us all.

    • Customer Support July 12, 2014, 9:43 am

      Dear L.D.,

      Thanks for your interest in Densercise! We are not taking phone orders for Densercise; but you can mail a check if you prefer. Please send it to:

      Vivian Goldschmidt
      3389 Sheridan St. #183
      Hollywood, FL 33021, USA

      And be sure to include your email address with your order information so we can email the materials to you. :) Thanks!

      • L.D. July 13, 2014, 6:10 am

        Thanks, I’ll do that..

  15. Sue Hurn July 12, 2014, 4:49 am

    would riding a bike be beneficial?

    • Lady DY July 12, 2014, 10:17 am

      Please answer thar comment is it safe to ride a bike I used to a few years back and really enjoyed it.

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