Weekend Challenge: All In One Bone Building Squat
Today, I’m thrilled to announce the brand new Save Our Bones Weekend Challenge. I understand that you are busy (life happens!), so I truly hope that it’ll be easier for you to focus on the important bone health ideas I’ll bring you during the weekend.
As always, I want to make sure that you’re motivated to stay on track, and that you’ll have fun applying the bone-healthy actions. Because one thing is certain: each challenge will supercharge your bone-building success.
And to help everyone in the community stay motivated and actively involved, please leave your thoughts and ideas at the bottom of the post.
How The Weekend Challenge Works
On Weekend Challenge days, you’ll receive one challenge that you can easily do. Once you’re done with it, you can leave a comment on your challenge completion. As I mentioned earlier, this will greatly motivate our community.
My goal is for you to achieve your bone-building goals faster, so let’s get started with…
Weekend Challenge #1: All In One Squat
Why: This exercise strengthens your legs, glutes, arms, back, and shoulders. It also improves your posture.
As Savers know, the pressure of muscle on bone greatly helps increase your bone density. But there’s more than that: when your legs and core are strong, your balance improves, thus preventing dangerous falls.
And here’s another exciting bonus: when your posture is aligned you’ll have a more youthful and attractive appearance. And did I mention that you’ll also feel great (and accomplished)?
How: You can do the All-In-One Squat with 1 to 3 lb weights or with two cans of food. If it’s too difficult with the weights or cans, simply start without them.
- Stand with your feet about 1 1/2 feet apart, heels in and toes out.
- Place your hands (with or without weights) toward the inside of your thighs, palms facing each other.
- Bend your knees outward while keeping you back straight and your knees aligned with the tip of your toes.
- As you come up, squeeze the glutes and raise your hands up to the ceiling.
- Bring the arms back down, and repeat.
- Don’t rush the moves; it’s better to keep good control, and repeat at least 10 times or as many times as you comfortably can.
So this is your Weekend Challenge for today. I’m looking forward to getting your feedback, motivational ideas, and more in the comment section below. And stay tuned for more Weekend Challenges in the near future.
Till next time,
You May Also Like These Related Articles:
Save Our Bones Bulletin: Average American On The Verge Of Obesity, Most Americans Sit Too Much, Study Confirms Cognitive Benefits Of Walking
10 Evidence-Backed Reasons Why Spending Time Outdoors Improves Bone Health And Overall Health
Poor Posture Affects Your Bones — And Your Mood. Here’s An Effective Exercise To Remedy Both
March 14, 2018, 3:15 pmThank you kindly for these exercises. I look forward to each one and incorporate them into my routine. It takes pressure off me after working when I know I can help strengthen my bones without thinking about my routine too much. You are a blessing to me.
September 12, 2016, 7:18 amI can’t thank you enough. I inspired and educated by the exercises you give us. It make me look forward to doing something good for me. It’s so good to have the exercise handy on the computer to check if you are doing it correctly. There is enough variety so you can do different exercises every time. Also to modify according to fitness, flexibility, pain etc. I highly recommend your exercises for everybody, young and old. Ta! again.
April 7, 2014, 8:06 amDear Vivian:
Love all that you do for all of us!!! Thank you so very much. If you ever considered setting up a fund that we can contribute too to help those who may be unable to purchase your program I would be honored to contribute!!diane
April 5, 2014, 5:10 pmVivian,
The following is a quote from a poster in March, 2014
“However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use.”
I recently purchased the Waterwise 8800 Distiller you recommend and like it very much. However, comments like this make me wonder if I should be drinking lots of distilled water on a regular basis. Please
provide me, and other users, an answer to this basic question.Thank you,
Rosalie
April 1, 2014, 6:25 amYa I found your practices are good for strengthening the Bones.
March 17, 2014, 8:09 amI have just found the exercises I didn’t know about, so will try to get caught up with them. Thank you so much for this info, My box with 1 Fosamax is still sitting on the dresser.Dr. put me on them once before and I told him I didn’t want them. Just had a DEXA and he says he wants me on them again. I just won’t do it there is better ways. And the old treadmill is going to get back in service. I’m 85 and won’t quit.
March 15, 2014, 5:28 amI am a newbie to Save Our Bones and just happen to chance upon it while unfortunately trying to re- coup from my first osteoporotic fracture of my hip around my hip prosthesis which I had 9 years ago due to a congenital problem. I am 54 and was diagnosed with Osteoporosis last year so very upset that only months later, I have already suffered my first fracture without having had a fall or injury. Like other women, I was trialled on Actonel and became violently ill so thought I would just have to suffer without help. But as luck would have it I came across this amazing site. I have purchased the system and the Densercise ebook even though I am unable at present to do these exercises, but I am looking forward to being able to do them in the future. For now, I am eagerly awaiting my Save Our Bones book and Bone Appetite book to arrive and would like to thank Vivian for this wonderful site. Her emails are so friendly and make me feel like part of a family. Thank- you Vivian for your program and for sharing it with me. I look forward to increasing my bone density naturally and having a stronger, pain free and fracture free future. 🙂
March 31, 2014, 8:26 amSev, welcome to the Save Our Bones community! Stories like yours inspire me to keep researching and sharing information. 🙂
March 12, 2014, 3:05 pmI agree that hydration is very important for bone and overall health. However, distilled water can and does flush out toxins but it can also flush out necessary minerals such as potassium, calcium and magnesium and the rapid loss of these minerals can cause heartbeat irregularities and high blood pressure so from what I’ve read distilled water use is good for short term detoxing but not for long term everyday use. Thanks!
March 31, 2014, 1:25 amDitto. Thank you for this post. I was very concerned about this suggestion to drink distilled water.
April 5, 2014, 6:37 amAgree, I also believed distilled water to be acidic, and only useful to drink for a short period of time (to detox). I have found a source of alkaline (7.9 +) spring water here in Australia and have started drinking this instead of tap water
April 6, 2014, 8:20 pmHi Zara can you tell me where you purchased the alkaline water in Australia .many thanks
Brittha
March 12, 2014, 2:33 pmIt would be a good exercise for this senior, except I have a bad knee and it
stopped me from doing this exercise. I am quite flexible otherwise and would have
been able to do it, but not now.
March 10, 2014, 7:25 pmThis weekend workout challenge is a great idea. However, I did a different version of the squat this weekend.
I have been using Holly Rigsby’s Fit Yummy Mummy workouts for a few years now and squats like this are frequently in her workouts of the month. The March ’14 workout has a goblet squat with a twist and raise of the dumbell to one side after the squat. I did this one along with the other three exercises in the circuit.
I have had problems with my knees too, but have found that MSM and a product called Mendamine have helped a lot.
March 10, 2014, 5:36 pmHi
Is this exercise safe for knees’ arthritis? I have both osteoporosis and osteoarthritis.
Waiting for your reply.
Thanks
March 10, 2014, 12:04 pmWriting comment on Monday Started this exercise on Saturday (10 reps) followed with some exercises on the stairs then walking 10 minutes around the house. Cold and some ice outside. Repeated on Sunday and today with increasing reps and time, I had become rather lax in exercising, Now I’ll get myself back into a more active routine. Thanks, Vivian, for the challenge,
Shirley
March 10, 2014, 8:01 amJust a reminder to those who have questions on topics other than those covered in the blog post – feel free to use our handy and effective Search feature to find Vivian’s articles on a given topic. Simply type in your subject of interest – for example, “yogurt” or “calcium” – and you’ll immediately see a list of all the posts Vivian has written on that topic. 🙂
March 10, 2014, 1:51 amThanks Vivian
Always love getting your advise. Since starting your program I have become stronger and have loads of energy. I already do the squat as part of my routine its so beneficial and really has built my leg strength up . Also
getting out of low chairs without using arm rests is another great ,squat, type exercise . have been having whey protein powder after my workouts which seems to give me heaps of energy and no sore muscles.
have got a hpervibe ( vibration plate ) which i incorpoate squats etc so heres hoping when i go for Bone test its improved ill definatley let you know. I have switched to
truosteo tabs and also take magnessium.
all have been so beneficial and I will never take osteo
drugs .
yours in great health Rowena
March 10, 2014, 12:26 amLike the idea of a weekend challenge! Thank you. Do a similar exercise at gym moving a large ball up your back against a wall in the squat position.
Have had a right shoulder replacement so can’t reach up quite as high as the left but will keep trying!
March 9, 2014, 8:25 pmGreat exercise. We do one very similar to this in my Better Bones and Balance class that I attend three times a week. Great idea.
March 9, 2014, 8:22 pmAre these exercises safe for someone with Hypo-Phosphatasia diagnosis?
It is a rare genetic bone disease causing “soft bones” , frequent fractures.
March 9, 2014, 5:25 pmmy weights are in my locker at the gym and the cans don’t weigh much; however the exercise is a good idea. I did it just now and will do a couple more tonite. Thanks.
March 9, 2014, 3:57 pmThanks for your help. I could only do 7 of the exercises, with 2 lb. weights, before
having knee hurts. I will keep trying to do the exercises.
Like Lolita, I enjoy Greek Yogurt, please say if this is bad or good. I have given up
regular milk and use almond or coconut milk.
March 9, 2014, 3:55 pmhow do we see your answers or our comments if we do not look again the same day. U I have left several messages, see them when i do it, but next day can not find. And I can not always get back on the same day.
Thanks
one question was is it good to take calcium at bed time.
March 11, 2014, 7:42 pmThis is in response to Ann and Joyce question re: Taking Calcium at night. Before I’m also taking Calcium Caltrate at night ( don’t know if this is the right calcium for me ) and next morning I got a terrible pain and slight numbness on my left foot. I stopped taking it at night and thank GOD after 3 days I didn’t feel any pain.
I also want to know if calcium caltrate is a plant based supplement . Thanks !- March 12, 2014, 4:55 pm
no its not the best take True Osteo
March 9, 2014, 5:15 pmI am having the same problem getting answers to questions from SOB site. Hope we can get answers soon.
March 9, 2014, 12:23 pmHi! Vivian,
That’s A Great Exercise. Since I’ve Been In My 60s, I’ve Had A Lot Of Backaches, And Pain In My Legs; And This Exercise Has Already Started Helping.
Thank You Very Much For Sharing It With Us.Until Next Time, Take Care And Stay Well.
LOVE, LESLIE (MS. L. CARMEL)
March 9, 2014, 11:17 amI do the chair pose squat now, with my routine lasting 45 min I really don’t want to add another so which would be best for osteoporosis in the hip and spine, the chair pose or this new one?
Thanks Vivian!
March 9, 2014, 4:12 pmThis is in reply to Diane’s question of whether to do the chair pose squat or all in one squat. I am a personal trainer and work with those concerned about their bones and the best thing is to do them both, not necessarily in the same workout if you don’t have time. It is important to mix up your routines and not always do the same exercises so pick those that work different muscles groups for each session. As you improve add more weight or reps for more challenge or add new moves. Be very conscious about good form and move in a slow controlled manner.
Good luck.
March 9, 2014, 10:15 amHello Vivian, great exercise for the weekend. We do it at gym in Flex class during the week. Thank you so much for your continuous new ideas and for your dedication to help the community. God bless
March 9, 2014, 8:25 amA great exercise for strength
March 8, 2014, 11:17 pmThe weekend challenge sounds really good. Thanks for thinking about the community — it will be very beneficial. I tried, but since I have osteoarthritis in my right knee, it is very painful. However, if I try with my feet straight instead of sideways, it is a little less painful. Thanks.
March 8, 2014, 10:22 pmThanks for this version of squats – I loved doing them. Did 3 sets of 10 since the weights were fairly light (1.75lbs).
Thanks for all the helpful tips and interesting facts you share. I’m so glad I found you! There was no way I was going onto medications after two friends both had major issues with aching joints on medication.
March 8, 2014, 5:54 pmCould you go over what type of estrogen we should be taking?
March 8, 2014, 5:43 pmI just finished the exercise w/weights! Felt good! I am active BUT since have arthritis strong in family & I have some in my finger joints, I’m concerned and appreciate all you’ve taught me! Thanks, Vivian
March 8, 2014, 4:52 pmOK, I just did the exercise, and I wish I were one of those who said “it feels good” but mostly, not so much. It’s doable, but – um- boring; however, it’s been a pretty busy day, and it’s late afternoon. I’ll try again tomorrow. Thanks; can’t hurt!
March 8, 2014, 4:11 pmIs Greek Yogurt good for the bones…It is made of cow’s milk. I like yogurt,,but if it’s not good for our bones then I must stop having it. Thank you.
March 8, 2014, 3:50 pmThanks for the weekend challenge, what a good idea! Just completed my squats, and feel great, will make sure to include them with my other exercises every day.
March 8, 2014, 3:26 pmI read the excersize and did it, felt good. I too like the
Weekend challenge idea. I am so glad I never took the Fomax that my doctor prescribed a few years back. About that time a nurse coming to see my husband from the VA clued me in on it as her husband had researched it & found it to be terrible stuff. She also told me about you Vivian & I bought your book. I have changed the way I do a lot of things especially certain foods & drinks.
I don’t do everything but I changed a lot & more aware of so many things now I did’t know. Thank you very caring about all of us.
March 8, 2014, 2:58 pmJust completed my 10 squats and it feels good. Will continue and look forward to challenge #2. I keep trying to strengthen my bones. I certainly will not ever take their medications ever again. Got off them years ago but was left with the jAw problem. Not severe, but a problem anyway. Thanks Vivian.
Fran Lapinskie
March 8, 2014, 2:53 pmVivien:
Thank you for all the little tidbits you provide for us. Just to know that it is within
ourselves to change our situations. Staying in touch everyday is essential.
March 8, 2014, 2:40 pmThank you for this exercise – I realized that it is important to keep the back straight & not lean forward so will repeat doing it more carefully!
March 8, 2014, 1:26 pmOops. Sorry ladies. I didn’t realize my clown picture was going to show up. See, I need healthy bones so I can continue to walk in the Portland (Oregon) Rose Festival Parade every June.
- March 10, 2014, 7:55 am
Even clowns need strong bones, Penny! 🙂
- March 8, 2014, 1:23 pm
Just did my 10 squats and feel good. Thanks, Vivian! Ü
March 8, 2014, 1:14 pmI use some sort of squat every day I exercise. Some times with weights, most times just body-weight…..toes straight ahead, toes as drawing, toes out and leg far apart as in a plié or sumo squat, and with suspension system (TRX). My fav! Lately have added, toes pointed out, legs a little more than shoulder width, kitchen counter for balance. Up on your toes, high squat position then up & down 1 inch. This really works glutes and calf mussels. I am 70.
March 8, 2014, 12:40 pmI plan to start making squats a part of my exercise at home. For several months, I have been going to an exercise class three days a week at my gym and squats with weights are a regular part of our routine.
March 8, 2014, 12:40 pmThanks for the encouragement. Going to do squats right now.
March 8, 2014, 12:28 pmThanks for encouraging me to do my squats. Fortunately, I am capable of doing them.
March 8, 2014, 12:24 pmFell beginning of Feb and chipped a piece of bone from my ankle and just got out of a walking boot. Dr suggested I take prolia but I said no. Tried the excersize and am adding this to my routine thanks really liked it
March 8, 2014, 12:12 pmPlease translate ‘Glutes’ into English, I don’t have an American dictionary.
With thanks
March 8, 2014, 12:46 pmGlutes: butt cheeks! 🙂 bum!
March 8, 2014, 12:01 pmI want to do this. Squats were a
big part of my sports training. But after 4 years of Prolia injections, my legs and hips are so painful that I can barely stand. Darn.
March 8, 2014, 12:00 pmI read an article on osteoporosis exercises that said you are not to do exercise with your arms above the head or to do any twisting. What do you think about this? I have been modifying all my small weight exercises at my fitness classes.
March 8, 2014, 11:52 amwow, I actually made it through the challenge! I did 12 reps…my knees are not that great at 72, but I just didn’t go as deep & did fine…Thanks for showing us the way to strenghen the bones!
March 8, 2014, 11:34 amI’ve done the recommended exercise, and plan to repeat it several times a day. An easy and convenient exercise to do in a few spare minutes at a time. If carried out regularly, it should hopefully help with my bone density, thanks for the good advice.
March 8, 2014, 11:30 amI wasn’t sure I could handle this exercise but found it felt good. I have arthritis in my right hip so certain movements really hurt but I’m not about to give up on exercise as some of my friends have done. At 83 I am determined to keep moving and I do thank you, Vivian, for all the excellent info. you give us.
- March 10, 2014, 7:52 am
Good for you, Carol. You’re not letting arthritis keep you down!
March 8, 2014, 11:11 amHello Vivian. Your information is always good. but I am 89 (90) in May and I am on a walker,really sore right hip , Is there a exercise i can do to help strengthen my muscles sitting or holding on the the walker? I am in pretty good health otherwise, even with osteoporosis and arthritis taking Vit D3 5,,000 a day. thank you. Elizabeth
- March 8, 2014, 1:22 pm
I would stabilize your walker, use it holding on for balance, and try a modified squat…go as low as is comfortable, hold and squeeze your bum, then back up.
You are an inspiration!
March 8, 2014, 9:45 amGreat Vivian! Easy & effective. A month ago I had an underarm lump removed prior to having a port inserted this week. Begin chemo next week.
Do you have any additional recommendations for maintaining an alkaline diet during these months? “Save our Bones” has helped my bone density scores over the past three years. Yeah!
Time to walk my 3 miles. Thanks for your support.
- March 10, 2014, 7:51 am
Sheilana, stay strong and keep up the good work! I recommend that you continue doing what you are doing – maintaining a balanced pH is so important for those undergoing medical treatment. If you have the Program, you have all the information you need!
March 8, 2014, 9:38 amI understand that squats are a no no for those with knee problems, so what exercises are recommended for those with knee pain?
- March 10, 2014, 7:49 am
Cassie, I always recommend a consultation with your doctor before beginning any exercise routine, and it’s even more important if you have pain issues! Your doctor or physical therapist can help design an exercise routine for you that will take your situation into account.
March 8, 2014, 9:38 amHi! I hate exercising! I did this exercise and was fine while doing it, but now
I feel a strange sensation in my upper back. Is this OK? It may be that my muscles are in a state of shock! Thanks.- March 10, 2014, 7:40 am
B, a good rule of thumb is, if any exercise hurts, stop! If you are concerned about the discomfort you’re experiencing, it’s a good idea to check with your doctor or physical therapist. Since I am not a doctor, and I don’t know your individual situation, I can’t tell you whether or not the sensation in your back is “okay.” 🙂
March 8, 2014, 9:36 amGreat to get these suggestions, but am dealing with a tibia stress fracture now (since November) and will implement exercise when problem is healed. On cane now for another 30 days. Saw doctor last week for what I think is problems related to taking Prolia in early February. Told doctor did not want to continue this medication for my osteoporosis. Will have bone density test within the next couple of months. Very frustrated.
- March 10, 2014, 7:46 am
Hang in there, Linda – you’re clearly doing your research and you are among a very supportive community! I wish you a speedy recovery from your stress fracture.
March 8, 2014, 9:25 amDear Vivian
Thank you for the challenge. Did it and feel good. I am trying to build lost muscle due to adrenal fatigue and also have osteopenia.
Love your work and ideas.
March 8, 2014, 9:12 amHow should one be breathing while doing this exercise? Do you inhale when lowering your body and exhale when raising your arms/body up? Or inhale when going up and exhale when going down?
- March 10, 2014, 7:42 am
I would suggest inhaling as you come up, and exhaling as you move downward. But feel free to breathe however is comfortable for you!
March 8, 2014, 9:08 amGreat quick exercise that can be done anywhere and be easily incorporated into a routine. At present, I’m working with a physiotherapist to strengthen my knee (osteo-arthritis) and my glutes . She has suggested that I keep my feet facing forward when I squat. Even at the gym, the instructor suggests turning the toes out. What is the reasoning behind turning the toes out?
March 8, 2014, 9:18 amMorning routine: 5 Tibetan Positions(yoga). Have been doing them for three years. Used your squat suggestion this a.m. Good addition to the Yoga. Have also been incorporating toe touches, slowly! until I am able to touch the floor. All these have helped balance, flexibility, concentration, energy. The list is endless. Thanks for what you are doing to keep us Bone Healthy. I am 74.
March 8, 2014, 8:49 amThank you very much for the weekend challenge; it is a good exercise to do first thing in the morning. I enjoyed doing it – it made me feel good.
Sue
- March 10, 2014, 7:43 am
That’s great to hear, Sue!
March 8, 2014, 8:39 amI just completed this exercise and am glad it was quick but effective. Thanks for sharing.
March 8, 2014, 8:04 amThank you for this challenge! Actually, this exercise will be great before I do my yoga. I especially like your idea of a week-end challenge, because even though I have the book and program, I haven’t taken enough time to incorporate it all into my daily routine. But this simple challenge is easy to do! Thank you!
- March 10, 2014, 7:45 am
Yes, regular challenges help put the Program into practice! 🙂
March 8, 2014, 8:00 amBy naming this a weekend challenge, it welcomes and encourages me. One day at a time, one squat at a time, that is how these stronger bones will be built!
March 8, 2014, 7:58 amAs a daily exerciser will add this to my routine. I was doing this but without arm movement. Thanks for your dedication to helping people with bone loss. Watched Dallas Buyer Club and could not help noticing the similarities of the FDA approved drugs for osteoporosis. Thanks again Vivian.
March 8, 2014, 7:46 amGreat idea.
March 8, 2014, 7:40 amHow does one raise the arms: straight arms out to the sides and up, bent elbows and up in front of the body, straight arms up out in front of the body and up??? Thanks!
March 8, 2014, 8:54 amHelen, raise your arms straight up from the starting position in front of your body up to your head, ending up in the position shown on figure 2 of the sketch. Also, try not to bend your elbows, but there’s no need to keep the arms “stiff” either. Remember, practice makes perfect 🙂
March 8, 2014, 7:17 amI too, really like the idea of the weekend challenge.
I enjoyed doing this excercise, and will make it part of my daily routine, as it’s clearly just the kind of excercise I need right now, to strengthen glutes and improve my posture. Thank you. I felt so much better after this excercise.
March 8, 2014, 6:36 amGreat exercise! Thanks for sharing.
March 8, 2014, 5:30 amLove this idea and this is definitely a doable activity.
Thank you, thank you…thank you!!!
March 8, 2014, 5:17 amLove this because it keeps us interested with new ideas. Thanks so much
March 8, 2014, 5:15 amHi ,
I just have a question.. I had a total knee replacement approximately 3 years ago, and they told me i couldn’t do So many things, that i have gained weight, lost much muscle. And the area of that knee up a little and down a little is sore, most of the time. Do you think i can do your exercising w/o worry? I don’t think i can do jumping jacks or burpees, which would really help, but i am in limbo for so long on what i can do… Thank You for your time!
Kathy- March 8, 2014, 7:01 am
Kathy, I encourage you to check with your doctor or physical therapist before trying this exercise! In fact, it would be a good idea to have a consultation with one of them anyway, so you know what you should or should not be doing. It’s important to find what movements you can do, and then do them regularly! 🙂
March 8, 2014, 4:09 amGreat – Thank you . I really love this idea of having weekend challenges. I sounds simple, do-able, and something that can be built upon – which is something I can see is beneficial.
I have to be honest that even though I got the Osteoporosis Reversal Program a few years ago – I still haven’t done enough! I have slowed the rate of my bone loss down by half – which is great, however I know that I can do better. 5yrs & 8mths ago I was told that I would probably be in a wheelchair within 5 yrs! I was told that because I refused to take the recommended medication. I am not in a wheelchair and I have much less pain than at that stage of my life and I walk an average of about 15-20 miles a week.
I feel as though you gave me a gift today – the idea of a community of support, of … … Well i could cry with gratitude.Oh and by the way – I have done the exercise! Felt it! and will do it again!
- March 10, 2014, 1:55 am
hi jaki
how inspirational i too have been bullied by the doctor take
actonel combi and I have resisted and thanks to Vivian am on the right path to better bone health naturally.
cheers Rowena - March 8, 2014, 12:59 pm
Jaki, how inspiring! Good for you for not listening to the “scare tactics” of the medical establishment, and prevailing in health and wellness!
