Weekend Challenge: Spine And Hip Strengthener - Save Our Bones

This weekend, we’re taking a fresh look at an old favorite: the bridge. This move has stood the test of time for several reasons. For one thing, it is an effective and relatively simple exercise. For another, they target the spine and hips while working the buttocks and hamstring muscles, which are very important areas of the body that tend not to be addressed in other types of exercise.

From a strong spine and pelvis arise good balance, functional movement of the torso and legs, fracture-resistant vertebrae and hip bones, improved posture, and a host of other healthful benefits. I’m thrilled to share the Spine And Hip Strengthener with you this weekend!


The Spine And Hip Strengthener directly counteracts the rounded-out spine that can so easily result from the demands of modern life. For many people, leaning forward, sitting with rounded shoulders and/or at a desk in one position for hours, poking their head forward, bending down, (these are just a few examples) are daily motions. These are the postures assumed when we go about our jobs, from an office worker sitting at his computer to a doctor examining her patients.

Such movements are performed repetitively, every day, for many cumulative hours.

And what’s worse is that for most people, relaxing at home means sitting on a couch or in a comfortable chair, further depriving their body of the healthy movements it needs to function at its best and resist fractures.

Speaking of fractures, the spine and pelvis are areas of concern when low bone density is a factor. Avoidance of vertebral compression fractures and the dreaded hip fractures are often held up by doctors as prime reasons why osteoporosis drugs are necessary. Of course, Savers are well aware that these dangerous drugs do more harm than good, and have many undesirable side effects, including atypical fractures.

Exercises that protect and strengthen spinal and hip bones are an important weapon in your osteoporosis arsenal for a couple of reasons. First, as noted above, the movement of the Spine And Hip Strengthener pulls and stretches your muscles into proper alignment and posture, bringing you out of the forward head posture (FHP) and slumped shoulders associated with “sit-down syndrome.”

Second, this weekend’s exercise works muscle groups that atrophy, tighten, and weaken when neglected during daily tasks. You’ll feel the muscles in the backs of your legs (the hamstrings) and your buttocks muscles working away when you do the Spine And Hip Strengthener. You’ll also feel your abdominal muscles working hard to hold your torso and hips up off the floor.

As these muscles get used, they not only work back into their proper positions; they also stimulate new bone growth in the bones to which they attach.

So with that said, grab your exercise mat and let’s go to the floor!

Note: If you have trouble getting down onto the floor or getting up again, then you may want to choose a different exercise that targets similar areas, such as these two: Whole Leg And Back Strengthener and the Seated Core And Legs Toner.


  1. Lie on your back with your hands by your sides on the floor. Bend your knees so your feet are flat on the floor.
  2. Slowly raise your hips up until there’s a straight line from your knees to your hips to your shoulder. Keep your shoulders flat on the floor.
  3. Hold this position for approximately five seconds (if you can only hold for a second or two, that’s fine; just so you perform the move. You can work up to longer).
  4. Slowly lower your hips back to the starting position.
  5. Repeat this move eight to 10 times.

Densercise™ Combines Something Old And Something New

This weekend we took a fresh look at a time-honored move. When you begin the exercise routine described in the Densercise™ Epidensity Training System, you’ll find moves that are both familiar and innovative.

This combination of old and new makes Densercise™ very approachable, yet fresh enough to hold your interest and challenge your body.

While the Weekend Challenges are different exercises than those found in Densercise™, they work beautifully with the “Densercises” to add variety to the four-week Densercise™ program, and the Challenges allow you to make adjustments for individual preferences and fitness levels.

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Do you have an exercise that’s an old standby? Or maybe you have a new move you recently discovered. If so, we’d love to hear about it. Feel free to share with the community by leaving a comment below!

Have a great weekend!

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Comments on this article are closed.

  1. Maria

    For some reason, which I don’t know/understand, your articles have stopped coming, I have saved most of them and would like to receive them again.

  2. Sylvia v Fenuku

    Thank you for the excise. shown for hip and spine
    Am grateful
    Hope to read more about how to gain bone back without medication
    Thanks. Syl

  3. Betty

    I have lost my entire folder of your emails. Could you send the exercise for the forward leaning neck again? This is the exercise that I need the very most. I’m 67 and stay in great health through walking, some running, and swimming. I’ve been putting off getting started on the forward leaning neck exercise however and now it’s gone.
    Do you have available a book with all the exercises in it?
    Thanks so much

  4. Helmi Kidd

    I ordered the Save My Bones books package quite a while ago. When can I expect delivery?



  5. Mark Reynolds

    Thanks Vivian. One of the bright spots with my journey with osteoporosis at 50 yo.

  6. Judy

    Bridges are generally great, but just a caution. Sometimes the gluts don’t fire and the hamstrings do all the work. Just put your hands on the buttocks and make sure they tighten as you lift. If it feels soft, often a one legged bridge will elicit the contraction.

  7. Myrna

    Thanks so much Vivian for your emails! I just realized after a few years that I could comment below the article!

  8. Betsy

    I have been doing the Densercise exercises for about 3 weeks now and I love the variety! Thanks for also giving us one to do on the weekend!

    • Vivian Goldschmidt, MA

      Variety is so important when it comes to exercise! And it’s good to hear that you’re enjoying your exercise routine.

  9. Evelyn Oden

    Good afternoon, now that I am back, recovering from surgery, the spine, and hip strengthener, I was able to do this morning, I like that one, wasn’t hard at all,

    Thank You Vivian,

    • Vivian Goldschmidt, MA

      I wish you a speedy recovery from your surgery, Evelyn! I am glad this exercise was a good fit.

  10. Jenny

    Do you know if Vivian’s books are available in hardback or is it all online?

    Many thanks in advance


    • Vivian Goldschmidt, MA

      Jenny, all of the books are digitally delivered as PDF files. 🙂


    Hello again – wondering if anyone has information on the injection Denosumab.
    I have managed to persuade my doctor that I could not take Fosamex etc.
    but I have a dexa scan in two weeks, and if no improvement in my bone density , he says I need this injection and it is safe!!!!
    would be grateful for any comments thank you Margaret xx

    • Save Institute Customer Support

      Hi Margaret,

      Please check your inbox for a message from Customer Support. 🙂

  12. donna Fitzpatrick

    I have pain in my lower back sometimes it goes down my leg. I have had it for a year. went on vimovo that did not work. Have a back brace on now. not helping much. waiting to go for cat scan. Do you think it is ok to do todays exercise?

    • live4ever

      U probably would benefit from some professional bodywork. The low back can have pain from the sciatica nerve in the hip. (Not a relaxation massage)
      I have had to have this worked on from sitting too much then stressing my back

    • Vivian Goldschmidt, MA

      Hi Donna,

      Please check with your doctor if you have any doubts about whether or not you should perform this (or any) exercise. I can’t determine if this exercise is right for your individual situation or not. Your doctor or physical therapist should be able to put together an exercise routine that works for you. 🙂

  13. Mary

    I try to limit calcium supplements by getting my calcium through my diet every day. How much calcium should be eaten at any one time in order to get the most absorption of the mineral?

    • Myrna

      That’s a good question re: how much calcium a day! I try to take as little as possible and use yoga and densercise to strengthen muscles and build bone. I had the dexa scan a few years ago and it showed “osteoporosis”..

    • Save Institute Customer Support

      Hi Mary,

      Please check your inbox for a message from Customer Support. 🙂

  14. Annabelle

    Always enjoy your emails. They are not only enjoyable and informative, but they help to keep me on track as I tend to be lazy unless I go to my keep fit classes.
    Thank you Vivian.

    • Vivian Goldschmidt, MA

      I’m glad to hear that, Annabelle. I’ve always maintained that overcoming osteoporosis is much easier with a supportive community. It does indeed make it easier to stay on track!

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