Today's exercise focuses on muscles that you may not have considered important for better posture and balance. These muscles include the glutes, quads, hamstrings, and erector spinae (a group of deep muscles that run from your neck to your pelvis).
I also share exciting news with you that I'm sure will motivate you: age doesn’t matter when it comes to increasing muscle strength. A recent German study scientifically proves that muscles respond positively to exercise at any age.
So let’s get started!
One of the foundational concepts of the Osteoporosis Reversal Program is that true health involves the whole person. All body systems are interconnected, and within each system there is congruity. This is also true for the muscular system, and that’s why I encourage exercises that work a wide variety of muscle groups.
No muscle works in isolation. That’s why, as I mentioned earlier, today’s exercise involves muscles you may not have considered when it comes to bone health and posture.
Let’s start by taking a look at the muscles targeted by The Whole Leg And Back Strengthener.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. These make up the buttocks muscles, with the gluteus maximus being the largest. Unfortunately, most of us “use” these muscles by sitting on them, which causes them to weaken over time. Because the glutes are connected to essential muscle groups like the erector spinae (more on that below), the psoas muscle, and core muscles, weakened glutes have a cascade effect. The glutes even affect muscles in the leg, which are also covered in today’s exercise.
What happens is, these other muscle groups have to compensate for the glutes when they are too weak to do their job properly. This results in imbalance, misalignment, and discomfort.
To work the glutes thoroughly, you need targeted exercise. Motions like walking and stair-climbing are excellent, but they do not fully engage the glutes. That’s another reason why exercises like The Whole Leg And Back Strengthener are so crucial.
The glutes are involved in so many movements that when they are stronger, it makes for better balance and safer, more effective exercise all around.
The erector spinae are a serious of three muscle strips that run from the base of your skull to your pelvis, attaching at various vertebrae and ribs along the way. This group of muscles is absolutely crucial for posture and vertebral density – they are involved in back extension, proper curvature of the spine, and holding the spine in an erect, upright position.
The erector spinae are responsible for neck extension as well, so keeping them strong and engaged is an important aspect of correcting and preventing the great enemy of proper posture: FHP (forward head posture).
The quads, or quadriceps, are your thigh muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. They originate at the pelvis and attach in and around the knee joint, so they are essential for stability in preventing falls. Additionally, working the quads helps strengthen the femur.
The hamstrings are also part of the muscles in your upper leg, but the hamstrings are in the back. In three groups, the hamstrings are involved in any activity where you bend your legs at the knees or hips, whether it’s running, jumping, or walking.
If the hamstrings are weak or overly tight, this creates imbalance and instability. The quads will tighten up to compensate, and your lower back can become compressed.
Today’s exercise, as the name implies, works the whole leg and the erector spinae of the back. This is an excellent exercise for anyone wishing to boost their overall health, strengthen their muscles, and increase bone density – and it doesn’t matter what your age is. (More on that below.)
You can do The Whole Leg And Back Strengthener with or without weights. For the first time, you might want to do the exercise without weights so you can hold on to a wall or chair while you get the hang of it.
- Stand in front of a bench or chair. It should be approximately knee height.
- Place one of your feet behind you and up on the bench. The top of your foot will be resting on the bench and you will be leaning (not bending) slightly forward.
- Keeping your back straight and your arms relaxed at your sides (whether holding weights or not), bend down with the front leg until it reaches a 90-degree angle.
- Stand back up to the starting position.
- Repeat 10 times, or as many times as you feel comfortable.
- Switch legs and repeat another set.
- It’s a good idea to have something nearby to hold onto, such as a wall or sturdy chair, just in case you lose your balance while you are learning.
- You can “graduate” to heavier weights as you get stronger, thus keeping the exercise challenging.
Scientifically Proven: Exercise Benefits Older Individuals
Nothing could be further from the truth!
A recent German study makes it clear that exercise is extremely beneficial in old age (and any age). It even reduces inflammation, which is clearly implicated in decreased bone density.
In the study, the muscle mass of adults with CHF (chronic heart failure), half 55 and under and half 65 and older, was compared to two healthy control groups of the same age range. After just four weeks of endurance training.
In just that short amount of time, the response was incredible: the participants with CHF, which causes muscle wasting, actually showed increased muscle strength, lower inflammation in the muscle, and increased muscle enzymes. 1
“…we got nearly all the effects of exercise training after just four weeks,” said study leader Dr. Stephen Gielen. “…even at advanced ages, there is a high plasticity of the muscle system.” 1
So never think you’re “too old” to benefit from exercise! True health is for all ages, and exercises like this one can benefit any age.
Rejuvenate Bones And Muscles With The Densercise™ Epidensity Training System
Like the participants in the German study who exercised for four weeks, the Densercise™ Epidensity Training System contains four weeks of different exercises – with no repetitions – specifically designed to increase your bone density, and much more. Once you complete the four weeks, you start the program again. And the best part is that you only need to practice the exercises three times a week for 15 minutes each time.
Densercise™ gives you everything you need to promote denser, stronger bones, better posture, and stronger muscles. It covers all the interconnected muscle groups that are involved in a youthful gait, excellent balance, and proper posture. All of this adds up to greater muscle mass and exceptional fracture resistance.
And there are no age limitations!
If you didn’t get it yet, please click here to learn more about the breakthrough Densercise™ Epidensity Training System.
Enjoy the weekend!
1 Gielen, S., et al. “Exercise training attenuates MuRf-1 expression in the skeletal muscle of patients with chronic heart failure independent of age: the randomized Leipzig Exercise Intervention in Chronic Heart Failure and Aging catabolism study.” Circulation. June 5, 2012. 125(22): 2716-27. Web. https://www.ncbi.nlm.nih.gov/pubmed/22565934