Weekend Challenge: Core Strengthener And Hip Mobilizer - Save Our Bones

Get ready for a real challenge this weekend! The Core Strengthener And Hip Mobilizer is an effective workout that strengthens your entire core, especially your mid and lower abdominal muscles. This move also increases hip joint mobility and range of motion.

Let’s begin by looking at the most important reasons why you should practice this exercise on a regular basis.


Toned core muscles lead to improved balance and posture. There’s no question that a strong core is vital for healthy movement and strong, rejuvenated bones. But what is the core, exactly?

There are quite a few muscles that make up the core. Generally speaking, the core is comprised of the muscles in your torso or trunk. That includes not just the abdominal muscles (“abs”), but also the muscles of the back, hips, and buttocks (the glutes). In fact, the core is so inclusive that pretty much every motion you make passes through it. Even sitting up and standing still require your core, because it holds your torso up.

Your core includes the pelvic floor muscles, the transversus abdominus (which lies along the sides and front of your abdominal wall), the obliques (which lie along your sides and ribs, helping you rotate your torso), the erector spinae (these deep strips of muscle are located directly against all the vertebrae in your spine), and the glutes (these are your buttocks muscles, and they are the largest and heaviest muscles in the body).

These are some of the main core muscles, but there are others, too, all of which work together to help you maintain proper posture and good balance to prevent falls and fractures.

Posture is a simple yet often-overlooked aspect of mental, emotional, and physical health that affects more than just your bones. For more on this topic, I invite you to read this article:

And of course, improving your balance is crucial for avoiding dangerous falls, and your core plays an essential role in helping you keep your balance. Did you know that balance exercises not only help to prevent falls? According to a study published in the British Medical Journal, they also help to prevent injury in the event of a fall. Click the link below to read about this interesting study and more:

As you’ll soon see, the following exercise promotes hip mobility as well, relieving stiffness and tightness that, when allowed to continue unabated, sets the stage for injury in the event of a fall. Supple joints are more stable joints.

So let’s get to the exercise!


  1. Get down on the floor with your legs out in front of you. Lean back and prop yourself up with your elbows.
  2. Put your feet together and lift your legs off the ground. Keep your feet together throughout the exercise.
  3. Bring your legs up and to the right, making a counterclockwise motion to bring them back down toward the floor.
  4. Don’t let your feet touch the floor; instead, in one fluid movement, sweep your legs down and up to the left. Make a clockwise curve this time, and bring your legs back down, but without touching the floor.
  5. Keep tracing loops like a sideways figure 8 for 30 seconds to one minute.

If you can only do a few of these, that’s fine! After doing what you can on a regular basis, you’ll get stronger, and you’ll notice an improvement in your endurance.

Here are two other Weekend Challenges that make excellent follow-ups:

And if you have trouble getting down on the floor or getting up, not to worry. Here are two more core-strengthening Weekend Challenges that you can do while seated in a chair and lying in bed, respectively:

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I hope you’ll enjoy this Weekend Challenge and that you’ll soon feel all the benefits of strong core muscles. As always, I invite you to leave a comment below and share your thoughts with the community.

Enjoy your weekend!

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Comments on this article are closed.

  1. Margaret Ashworth

    Hi, I am nearly 67 years old, ride horses three times a week !! I have now completed the first four weeks of Dencersize and have started the first week again, most of the exercises are great and I do what I can manage but have a plate in my left wrist so any exercises that need weight bearing on my wrists I try but do not continue. I did want to ask about the weekend challenge exercises, do I need to do the warm up and cool down when incorporating these at the weekend. Or can I just do the exercise you suggest on its own? Thank you for your response.

  2. Joan

    Are all these exercises included in Densercise?

  3. Marlene

    Good morning Vivian,
    I tried it and it is very good but, need more practice.
    Thank you very much for sharing.

    Have a wonderful day.

    • Vivian Goldschmidt, MA

      I understand, Marlene. This is not an easy one!

  4. jo

    amazing eye-opening balance exercise- set my position with eyes opened, as soon as I closed my eyes, I started to wobble. Showed me how important vision is to one’s balance. Will add the balancing exercises to my program. Thanks!

    • Vivian Goldschmidt, MA

      Hi Jo,

      It is amazing, isn’t it? I’m glad you are adding balance exercises to your routine.

  5. Nancy

    I have a repaired vertebrae L1. Product used for lack of a better term was called cement. This was a spontaneous fracture.
    Can I do this exercise?

    • Vivian Goldschmidt, MA

      Please check with your doctor or physical therapist, Nancy – we can’t advise you as to whether or not this exercise is right for you. But a doctor or physical therapist who is familiar with your particular health history can guide you as to exercises that are safe for you.

  6. gene

    What is the antibody that can aid bone formation??It has been mentioned but ever identified!!!!

  7. wolfgang bayer

    thank you good exercise

    • Vivian Goldschmidt, MA

      You are very welcome!

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