Weekend Challenge: Swinging Hip Strengthener - Save Our Bones

This week we’re going to focus on the hip joints and the muscles that strengthen and support them. With hip fracture being one of the main concerns among Savers, it makes sense to focus on increasing bone density and mobility of this vital hinged area.
One of the things I love about the Swinging Hip Strengthener is that it’s performed while lying on your side, so there’s no need to worry about losing your balance. There’s no impact to the joints either.

And believe me, you’ll really “feel” this exercise in your hip muscles – I know I found it quite challenging, especially at the beginning! With practice, it gets much easier.

Why: There are approximately 1.6 million hip fractures occurring worldwide each year, and the numbers are expected to grow considerably. A fractured hip causes more than just pain. Sadly, statistics show that about 40% of those who had a hip fracture are unable to walk independently and 60% still require assistance one year after the fracture.1

So it really makes sense to focus on the hip bone and muscles around it as much as possible with targeted exercises like the one I'll show you today.

Strengthening Hip Muscles Increases Hip Bone Density And Protects Against Fractures

As Savers know, working the muscles around the hip joint increases bone density in the hips. Increased bone density is certainly important for preventing fracture, but tensile strength and overall joint integrity are just as important.

This is what I mean when I talk about younger bones – a key characteristic of youthful bones is their flexibility. Exercise and the right nutrients can rejuvenate that “bendable” trait, relieving you of the fear of hip fractures.

And there are more benefits to the Swinging Hip Strengthener because…

The Pelvis Is Pivotal For Balance And Posture

The pelvis is actually the vertical center of your body, although most people think your abdomen is your “middle.” The hips act like a hinge, joining your top and bottom halves.

Whether you’re sitting, standing still, or moving, your pelvis is involved. Some of your core muscles attach to the pelvis, as do various muscles of the lower back and abdomen. Your “glutes,” the large muscles that make up your bottom, are key players in walking upright.

The powerful muscles of the upper leg attach at your hips, working with the hips’ ball and socket joints to allow great range of motion and a youthful gait.

The Swinging Hip Strengthener works all of these muscle groups and more, so let’s get started!

How: You’ll need an exercise mat or carpet for this exercise.

  1. Lie on your side and prop yourself up on your elbow. Your other hand can rest on the floor in front of you.
  2. Stretch your legs out so there’s a straight line from your head to your feet. Your feet should be lying atop one another.
  3. Lift your top leg up about 12 inches off the floor.
  4. Swing your leg back behind you (not too fast), then bring it back above your other foot. Pause.
  5. Swing your leg slightly forward in front of you, and then back above your other foot again. Pause, and repeat steps 4 and 5.
  6. Repeat until you’ve done as many reps as you comfortably can. Aim for 20, but it’s fine to work up to that.
  7. Switch sides and go for another 20 (or so) reps.

Tips and Suggestions

  • Do not bend your legs at any time during the exercise.
  • Once you begin, keep the leg you’re working up – don’t lay it down on the other leg below. (Again, if you need to work up to this, no problem. Feel free to put the leg down and rest a moment between reps if it gets too difficult.)

Exercising For Your Bones Must Target Fracture-Prone Areas

The Densercise™ Epidensity Training System has many exercises that, like today’s challenge, specifically target different fracture-prone areas of the skeleton (such as the hips and ankles).

Plus with Densercise™, you’ll never get bored. It’s designed to be performed three days a week, and you’ll find different moves for each day you exercise for an entire month.

Of course, some repetition is good because it allows you to check your progress. When you’re finished with the first four weeks, simply go back and start again with Week 1. You’ll be familiar with the exercises but it will have been a month since you’ve started, so it won’t be dull.

You’ll find yourself stronger and more proficient each time around. It’s a great confidence-booster!

With the Densercise™ Epidensity Training System you don’t have to dread exercising for your bones because of endless repetitions that are boring!

So if you haven’t yet, I urge you to take a look at Densercise™ today, and have fun building youthful bones!

Till next time,


1 https://www.iofbonehealth.org/facts-statistics#category-16

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Comments on this article are closed.

  1. Marlene Villar

    Good morning Vivian,
    I used to do this type of exercise but, I was not consistent
    because, I had been focusing on my vestibular exercises
    due to vertigo and now I’m able to do varieties.
    In fact, I did it and it was good. Thank you very much
    Vivian for your reminder as well as for sharing different
    topics to help us reverse our bone loss naturally.
    Have a wonderful day and take care always.

  2. maria moreno

    Thank you for all information the
    Help me Thank God bless you.

    • Vivian Goldschmidt, MA

      You are most welcome, Maria. 🙂

  3. Priti shah

    Thank you so much for motivating and encouraging , educating and challenging
    Surely saved me from disaster!!!

    • Vivian Goldschmidt, MA

      Great to hear, Priti!

  4. Dee

    Hi Vivian and readers, I already lift my legs up 12 inches from floor as part of side leg lifts. Now I need to swing them back and forth.

  5. Carolyn Bame

    I’d really like to have the densercise program, but I need it to be in DVD format. Do you have it available on DVD?

    • Customer Support

      Carolyn, we do not offer Densercise on DVD at this time. The materials are delivered as a PDF file to your inbox, and the videos are intended to be viewed online. That way, you can get started right away. 🙂

  6. Nancy Amos

    I just ordered the Densercise Program and am supposed to have access to the videos online, but only the Warmup comes up with my password. There is no phone number to call to check on this. I need help!

  7. shula

    Thanks for offering this simple easy-to-understand exercise.

    • Vivian Goldschmidt, MA

      You are welcome, Shula. Enjoy!

  8. Pamela Thompson

    Exercise too late for me as I had both hip bones replaced due to taking steroids for thyroid problems which caused avascular-necrosis.

    • Vivian Goldschmidt, MA

      Pamela, exercise is still beneficial for building muscles that help your posture and balance! And this exercise is no-impact. 🙂

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