As its name denotes, this weekend’s exercise is really “dynamic”! It’s high-impact, which has been scientifically shown to increase bone mineral density exceptionally well. I’m excited to share with you the studies that prove it.
The Dynamic Hip And Core Builder strengthens the hip bones, including the vulnerable femoral neck, as well as the core and leg muscles.
Because of all the benefits it offers, this is an exercise I recommend you practice often. So let’s get started!
Why:
The Dynamic Hip And Core Builder is an aerobic exercise that offers some of the benefits of walking or running. While this exercise is excellent for leg, core, and hip joint strength, I’d like to take a closer look at each specific area this move targets.
The Pelvis
Strong, fracture-resistant hip bones are clearly of primary importance to the osteoporosis community. As Savers know, the force of muscle and gravity on bone stimulates bone growth, strength, and density. Today’s exercise hones in on the iliopsoas, a key muscle in preventing hip fractures.
The iliopsoas is actually made up of two closely related muscles, the iliacus and psoas major. They originate at the ilium and the lumbar vertebrae, respectively, but merge and share an insertion point at the base of the femoral neck in an area known as the lesser trochanter.
The femoral neck is the vulnerable area of the pelvis that is prone to fracture. The good news is that the Dynamic Hip And Core Builder directly targets the muscles that attach to it, stimulating bone growth and density in this key area.
The Core
The psoas is part of the core muscles. They are vital for balance, proper posture, bending, twisting, turning…in fact, they are necessary for just about everything, including breathing!
Today’s exercises also works the lower back muscles (also part of your core muscles), helping to help alleviate back pain and strengthen the sacral and lumbar vertebrae.
The Legs
The Dynamic Hip And Core Builder is excellent for toning the muscles in the legs, and for strengthening the femur, knees, and ankles. Your legs are vital for proper balance and a strong gait.
How:
This exercise is a combination of marching, jumping, and running in place, so I recommend you wear a pair of sneakers. If you prefer to do it barefoot, you’ll want a carpeted floor or a non-slip exercise mat.
- Stand with your feet shoulder-width apart.
- With your elbows slightly bent, hold your hands in front of you with your palms facing down. Bend your elbows so you will be able to hit your palms with your knees (you’ll see what I mean in a minute).
- Jump in place, lifting one leg at a time, touching your knee to your palm. You will be bouncing as if running in place.
- Do as many repetitions as you’re comfortable with or if you prefer not to count, you can time this exercise.
Tips:
- Keep your back straight.
- Your hands should stay in the same place as much as possible. Keep them as level as you can.
- Feel free to adjust the speed of your jumps to a rate that’s comfortable for you.
The Data Is Clear: High-Impact Is Highly Effective
As I mentioned earlier, exercises that involve jumping or “bouncing” are considered high-impact, and it’s been proven scientifically that this kind of exercise is particularly effective art building bone density in targeted areas.
Here’s one example: researchers divided a number of young women into two groups, one that included high-impact exercises in their daily regimen, and the second group that did low-impact exercises only. Both groups exercised every day at home and participated in a weekly exercise class every week for one year.
At the end of just 6 months, the evidence was clear: the high-impact group showed an increase of 3.4% at the femoral neck, which was much greater than the low-impact group. During the second 6 months, the low-impact group switched to high-impact, and their femoral neck density increased by 4.1%.1
A more recent study confirms these findings. Once again, young women were divided into two groups, and in this study, the high-impact group did jumping exercises. Significant bone mineral density increase was seen in the femoral neck and lumbar vertebrae of the high-impact group, whereas the control group showed no change in density.2
While the research in both studies was done on young women, the principle is the same: targeted impact through exercise stimulates bone growth.
And that's why the Densercise™ Epidensity Training System includes many targeted impact exercises such as the Side Lunge (page 16), Hopscotch Jump (page 26), and One Step Jump (page 33) which stimulate bone growth in the hips, knees, and ankles.
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So there's your challenge for this weekend – let me know how it goes!
Have a great weekend,
References
1 Bassey, E.J. and Ramsdale, S.J. “Increase in femoral bone density in young women following high-impact exercise.” Osteoporosis International. March 1994. 4(2):72-5. Web. https://www.ncbi.nlm.nih.gov/pubmed/8003843
2 Takeru, Kato, et al. “Effect of low-repetition jump training on bone mineral density in young women.” Journal of Applied Physiology. March 2006. Vol. 100 no. 3, 839-843. DOI: 10.1152/japplphysiol.00666.2005. Web. https://jap.physiology.org/content/100/3/839
I love your exercises, I am focusing on the femur neck. I can not do impact/jumping to do spinal injury. How can I substitute and still get the benefit.
Thanks in advance………………….Margarethe
Hi Margarethe. You can do the exercise mentioned in the article link below if impact/jumping is not an option for you:
https://saveourbones.com/weekend-challenge-femoral-neck-and-hip-builder/
I’d love to see a study on 60 year olds or above. What good is one done “on young women”? Do older people have the same bone building speed as young women?
Hello Vivian, I’m recovering from a recent ankle fx and surgery. I had a dexa scan at the advice of the surgeon who said my ankle bones were soft. The scan showed osteoporosis. I was so fortunate to find your Save The Bones website because I really do not want to start taking medication to treat my weakened bones.
I am so looking forward to trying the Dynamic hip & core builder exercise when the strength in my ankle is back. In the meantime I have been doing other densercises that I’m able to do.
Thank your Vivian-your research, advice and encouragement are helping to melt away my fears and move me forward with a plan to get my bones and body stronger!!!
Maureen
Vivian – I love your Weekend Challenges and have incorporated a few into my moments sitting at the computer, but I do have one nit to pick: the data are clear …
thanks, a former lab and data guy
It’s great to break up a sitting routine with some bone-building exercises! And while there’s some debate on the data issue, “datum” is singular, so you’re probably right!
Hi Vivienne. I am not physically able to do the jumping exercise as listed above to strengthen bones. I would like to but have been advised not to because of the left hip that is precariously rebuilt with everything but the kitchen sink in it. What exercises could i do to strengthen by spine of my hips without jumping? Thanks.
That’s okay, Tanialee – you don’t want to do any exercise that your doctor or therapist says not to. There are many, many non-jumping exercises among the Weekend Challenges, and they strengthen the spine and hips. Densercise also has many. I suggest you begin with our search feature at the top of the page. You can simply type “Weekend Challenge hips,” for example, and you will see an extensive list of exercises to choose from. 🙂
Very useful exercise & excellent for Osteoporosis to prevent femoral neck & hip fractures. Thank you for
Every thing you give to all.
Love
Suseela
You are most welcome, Suseela!
Nutrition should nor be ignored. Magnesium is necessary for Calcium to be placed properly and to prevent it from being placed where it should not be.
I have a rebounder (exercise trampoline) which is supposed to be an excellent way to do weight bearing exercises. Do you recommend doing this particular exercise on the rebounder or would it do more good on a hard surface?
Rebounding is an excellent way to improve balance, flexibility, and endurance. As for this particular exercise, you are the best judge – you know your body and fitness level best!
I’m not sure this would be a good exercise for me. I have already had two surgeries on my left hip from a break a little less than two years ago. My hip is currently in pain again and has been since I took another fall about 1 1/2 months ago.
Hi Vivian,
Thank you as always for everything you share with us. First I did have a pelvic fracture a few years ago. Healed nicely. I recently took a hard fall on the pavement – stupid fast – and landed hard on my elbow and hip. Ow. Laid there a minute. Managed to get up and was able to carefully walk. It felt very similar to the previous fracture. Yuck. Spent most of the next day in the ER having an X ray and even CT scan. Wow, they didn’t find anything. I think they were more surprised than I was because of osteoporosis diagnosis and age 66. Woohoo, things are working.
No drugs and watching diet and reading all your recommendations Vivian are working. I am active which I’m sure helps. Ski and ride my bike (across the country) and other fun stuff.
Thanks Vivian
Great news! Your bones were able to resist fracture, the ultimate goal. 🙂 Keep it up!
I am a Female 63 years of age, fairly active, & holding a senior position in a Bank till 6 years back.
I had a Compression fracture of a vertebra Dorsal 12 in the 1st week of December.
The doctor is very well established and caring though very busy. He recomended osteoporosis drug after 2 months. I told him why I would not be taking it & that I was looking at Natural means of solving my problem.
I have read the Program & am starting on the Osteoporosis Reversal Program.
Would it be Okay for me to start the Dynamic Hip & Core Builder on completion of 3 & 1/2 mths from the day of the fall? O shud I wait some more time?
I am sorry to hear about your fracture, and I do wish you a speedy recovery. And kudos to you for being honest with your doctor about managing your bone health without drugs!
When it comes to exercising after fractures, when in doubt, check with your physical therapist or doctor about which moves are okay for your situation. He or she will know your individual case. 🙂
VIVIAN: THANK YOU FOR THIS EXERCISES.. THEY ALL ARE GREAT.. I have noticed a bid difference in my back ( posture) i got the DVD from Dr Cordova and i found the one’s that move the upper back muscles very challenged from the lying down position those can be done from up right position.. any way it takes a little time to learn it.. i wonder if for this one today i can wear knee pads until i get used to it .. to prevent the knees from hurting after.. Thank you very much…
Great news about your posture improvement, Mery! If you have trouble with knee pain, there are other exercises you can choose from that target similar areas. It sounds like you have plenty of information and options!
Thanks so much for this info! What is the optium length of time to do this exercise if we time it? 5 minutes? 10? Longer? Thanks!
Hi Lanie,
You could start with one minute or even 30 seconds, and see how that feels. Then go up from there. 🙂
I am 73 years of age and have prolapse problems so high impact is not for me – however my osteoporosis risk is high fracture so what exercises would be best for me to do for hips – I have ordered the Bone Building Kit
Hi, Pam, there are many, many exercises targeting the hips that do not require jumping. You should warm up the hip area first by either, walking or spend 10-15 minutes on an elliptical machine. If you google the Internet, be sure to choose a reputable site, you will see exercises using an exercise ball, resistance bands as well as a variety of lunges.