The Weekend Challenges have received many positive responses from the community. So I thank all of you from the bottom of my heart for your participation and enthusiasm!
Today, I’m happy to bring you this weekend’s challenge, the Swinging Back Toner. It’s a fantastic exercise that prevents loss of height caused by poor posture or compressed vertebral discs. It works your back and core, which are literally central to your body’s posture and stability.
Why: This exercise strengthens the back and core muscles, promoting better posture. In addition to slimming down your appearance and helping increase bone density, the Swinging Back Toner also helps keep your vertebrae aligned and prevents height loss.
You see, people “shrink” as they age because the spongy discs between the vertebrae lose their water content as we become less active. This condition is associated with aging, but it’s likely the effect of decreased activity as we get older. Lack of movement and misalignment can bring about degenerative discs at any age.
Working your back muscles as described in this exercise strengthens and aligns your spine, helping to keep your back supple and strong and improving your posture. Strong muscles are important – the action of muscle on bone improves bone density. The stronger your muscles, the more (and better) they will work to build your bones.
And here’s another perk: you’ll feel more confident in sundresses and swimsuits if your back is nicely toned.
The Swinging Back Toner is a great addition to your bone-building exercise regimen. Here’s how to do it.
How: To perform this exercise, you’ll probably be more comfortable lying on a mat or carpeted floor. You’ll need two dumbbells of whatever weight you find comfortable for your level (usually 1 to 5 pounds). Or you can also use 1-pound cans of food, one for each hand.
- Lie on your back and bend your knees, keeping your feet flat on the floor.
- Hold your dumbbells or cans straight up toward the ceiling.
- Contract your abdominal muscles and, with elbows slightly bent, slowly lower the dumbbells or cans down and past the top of your head.
- Keeping your abs contracted, raise the weights back to the starting position.
- Repeat 3 sets of 20 or as many as you comfortably can.
Advanced Version Of The Swinging Back Toner
When you’re ready for the advanced version, you will still start out lying on your back. Then,
- Bend and raise your knees, stopping when your thighs are straight and your lower legs are parallel to the floor. Your legs will be at a right angle. This is called a “tabletop position.”
- Proceed as described above.
As always, please share your Weekend Challenge experience with the community by leaving your comment below. Sharing tips and suggestions helps keep everyone encouraged on the journey to natural bone health!
Till next time,