The Body Toner And Balance Improver is a very simple move that employs basic arm and leg motions to improve balance and engage the whole body. It’s a “feel-good” move that can be done anywhere, anytime – although when you’re learning this for the first time, it’s a good idea to do it near a wall (or something else you can hold onto), because this move challenges your balance.
This exercise also strengthens your femur (thigh bone) and helps increase hip joint mobility and strength.
So let’s get started!
Why:
The Body Toner And Balance Improver involves applying the simple motions of abduction and adduction of the arms and legs.
Abduction occurs when you bring a part of your body away from your body’s center. Adduction refers to bringing a part of your body back toward your center.
So for example, lifting your leg out to the side is abduction, and bringing that same leg back to the starting position is adduction.
Working the abductor and adductor muscles of the legs and arms has multiple benefits, including:
- Toning and shaping the glutes (buttocks muscles) and the muscles of the upper back and shoulders
- Greater mobility and less tightness in the hip and shoulder joints
- Less joint pain in the hips and knees
- Greater knee stability, particularly for women, as per a 2007 study that evaluated the different effects of knee stability and hip abductor strength in men and women. “…hip abductor strength may play a more important role in neuromuscular control of the knee for women,”1 the study concludes.
- Enhanced balance
- Greater flexibility in the shoulders
And of course, you’re building bone in the femur, hips, arms, and shoulders while you do this exercise as per Wolff’s Law.
Here’s how to do it.
How:
Remember, stand near a wall, countertop, or something similar so you can catch yourself if you get off balance.
- Stand with your feet shoulder-width apart, arms hanging at your sides.
- Lift your left leg out to the side while simultaneously lifting your right arm out to the side. Keep your knees and elbows straight.
- Bring your left leg and right arm back to the starting position, and then lift them both again. Repeat this for 10 to 20 seconds, as your comfort level allows.
- Now switch sides and lift your right leg and left arm for 10 to 20 seconds.
We suggest following it up with these previous challenges:
Regular exercise is very important for bone renewal and strength. And when your bone-building exercises are fun, simple, and don’t require huge spaces or special equipment, there’s nothing to stop you!
Feel free to post a comment below if you want to start a conversation about this Weekend Challenge, or if you have something to say about bone-healthy exercise in general. I always love to see the Saver community interact with and encourage each other.
Have a great weekend!
References:
1 Jacobs, Cale A., PhD, ATC, et al. “Hip Abductor Function and Lower Extremity Landing Kinematics: Sex Differences.” Journal of Athletic Training. 42. 1. (2007): 76-83. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1896084/
Hi Vivian, I recently got diagnosed with osteopenia so time to take charge. My breakfast smoothie is a banana, pineapple and mango with some granola sprinkled on. I have just started Dencersize and love it, so gentle starting out. As for the weekend challenges do I do these on their own or do I have to do the warm up and cool down as well ?? Thank you 🙂
Oh the breakfast smoothie has two large tablespoons of Fage 0% yogurt as well !!
I agree with Prema
Thanks
I ordered your materials in March. You took my money but I never received anything in the mail. It’s too difficult to do it on my phone
Dear Vivian,
Scientific approach helps for those who are slaves of drug producers. I personally try my best to communicate your ideas with my colleagues and relatives to save our valuable bones. You are doing a marvelous service. Thanks Viv.
That’s just what I needed to help my balance. Thanks Vivian?
I would also like your exercises in book form ,instead of online,as standing in front of the computer to exercise is too restricting, Please!!!!
I love your exercises but wish they were in book form for (hard) video form. I’m not the greatest at standing in front of the computer to exercise. I have your Save Our Bones original book and found it valuable. Thank you for staying ahead of the “curve” with bone strengthening ideas!
Hi Jentacat,
We like to stay ahead of the game at the Save Institute! If you like, you can print the Weekend Challenges and make a notebook of the exercises, or a “huge file” like Poodie below! 😀
Thank you so much! I also have been printing the exercises off and keep them in a notebook, but my favorite are still the Densercise routines. They are helpful in so many ways! God bless you, Vivian!
Hello, Vivian,
Thank you so much for all the great information over the years. The exercises are so well explained and I do some of them in a seniors exercise class called Fitness in the Kitchen.
I do have osteoporosis and took both Actonel and Fosamax for too many years. I had a , salivary gland tumor removed from the roof of my mouth, thought by my surgeon to have been the result of these drugs ! I have not taken any drugs since (about 10 years ago)
and use a healthy vegetarian diet & exercise as my medicine. Thanks again, Vivian.
I’m so glad to hear you’re off the drugs, Kay! And that exercise class sounds fun. 🙂
I love this exercise. Like all Vivian’s exercises, I find that they help with things that are not mentioned as well as doing what they are supposed to do. I am so grateful to Vivian for starting Save our Bones, and so pleased that I found it. Might I also say how helpful the mid week e-mails are too. Thank you.
Thanks for your kind words, Muriel! We are thrilled that you’ve joined the Saver community!
Hello Vivian, sorry, this is rather long….. I do a lot of your exercises. I am entering my third year of catastrophe . Broke left leg at right angle to knee area,March 2016. Requiring three halos(fixators), had to be redone month later. Healed but was crooked, required new knee, November 2016,to straighten leg. Picked up golden staf and ecoli in rehabilitation..what luck ! It wasn’t picked up early, landed up in emergency, January 2017 knee reopened and flushed out, have been on antibiotics (which I have taken very rarely through life)picc line into heart area for 6 weeks; but Daily antibiotics morning and night for the past 16 months. Have had other surgeries to try and remove the scar tissue, to try to help bend the knee more. Ah… It gets better!! February 2018, fell heavily in our farm drive way,broke hip on my the same side-(I must have run over a few chinamen)❗️ Am healing well; once this is strong enough, a very highly recommended surgeon will remove the knee,pack it with cement and slow release antibiotics, picc in arm another 6 weeks on bottles to the heart area. With Lots of universal help and guidance we will get rid of the two infections. I hate taking entibiotics, but they have been a means to an end. I will then have what I hope will be the last surgery, to put another new knee in……. I take probiotic mid day between the drugs,and milk thistle , zinc,am. Evening I take two calcium complete,(Wagner brand) one daily magnesium and 5,ooo vit D3. I also take lactoferrin capsules now and then. I have taken teaspoon salt blackstrap molasses and apple cider vinegar (not mixed!) glass of warm water every morning for the last 40 years. I eat healthy food, nuts, vegetables,grow different fruits.., many different citrus. If there is anything else you feel I can do, please let me know. Thank you for your informative and web site. Gerry
Wow, Gerry! You are certainly a fighter and I commend you for your excellent attitude amidst two fractures and an infection. Here are some thoughts on fracture healing – you’re on the right track with the zinc, calcium, and magnesium, but don’t forget other sufficient bone and collagen building minerals, such as boron, manganese, and copper. Vitamin K and D3 are also very important, as well as B12 (preferably taken with the rest of the B complex) and Vitamin C. Also, some antioxidants (lycopene and polyphenols) help build new bone. Maintaining an alkaline body pH is also very important.
A good idea would be to look over this website and search for the various vitamins and minerals I mentioned above. And since you’re on such heavy doses of antibiotics, you’re once again on the right track with a daily probiotic, but remember that prebiotics play a role, too. You can read up on pre- and probiotics here:
https://saveourbones.com/prebiotics-for-bone-health-and-overall-health-plus-the-best-prebiotic-food-sources/
I wish you a speedy recovery, and I hope you can soon get back to doing the Weekend Challenges with us!
Thank you so much Viv, this is great one to add to my forward head reversal exercises as it will strengthen my upper body in the correct position. I have a huge file of all your exercises and often go through to add to my 2 hourly daily routine when thinhs get too easy. At 70 you need to up the anty to keep agile?.
How inspiring, Poodie! I love how you are keeping yourself challenged.
a good and ver simple exerctse, Thanks
You are welcome! I like the simplicity of this move, too.
thank you Vivian, what a great exercise, i felt a bit wobbly at first but soon got into the swing of things
Yes, it can be a balance challenge at first, Eileen. I am glad you got into the swing of it!