OSTEOPOROSIS EXERCISES: Stronger Bones, Balance & Core Strength

Dive into our Pilates workout specifically designed for osteoporosis and osteopenia! In this class, you'll safely increase your bone density and core strength, essential for better balance and flexibility. Perfect for seniors or anyone looking to strengthen their bones through Pilates. Join us and feel the difference in your posture and overall wellness with every session!

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0:00 Introduction to Flow with Mira: Strong Bones Class Overview
1:00 Breathing Techniques and Abdominal Engagement
1:07 Pilates for Bone Density: Core Breathing and Posture
1:15 Hand Weight Exercises for Arm Strength and Posture
1:57 Balance Exercises with Hand Weights
2:27 Double Heel Raises for Improved Balance
3:00 Upper Body Stretch and Posture Alignment
4:02 Pilates Squats for Lower Body Strength
4:46 Marching Exercise for Pelvic Stability
5:22 Arm and Leg Coordination for Core Engagement
6:00 Balancing Exercises with Tabletop Position
7:13 Transition to Floor Exercises: Lunge and Roll
7:30 Pelvic Cushion Use for Severe Osteoporosis
8:10 Bridging Exercises for Hip and Spine Strength
9:04 Leg Change Exercises for Abdominal Control
9:50 Single Leg Stretch with Arm Extension
10:31 Side Arm and Leg Lifts for Alignment and Strength
11:19 Lower Back Stretch and Relaxation
11:26 Side Lying Exercises for Hip and Spine Alignment
12:01 Side Lifts for Core and Hip Stability
12:33 Quadruped Position for Shoulder and Hip Alignment
13:16 Arm and Leg Extensions for Balance and Strength
14:10 Front Lying Exercises for Back Extension
15:07 Pilates Diamond Press for Spine Health
15:37 Alternating Arm Lifts for Upper Back Strength
16:37 Rest Position for Back Relaxation
18:35 Free 5 Day Beginner Pilates Challenge

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Flow with Mira is a Pilates lifestyle channel that creates positive content to create a deeper connection to your body through movement. If you want to develop balance, core strength, flexibility, and find freedom within your body. You've come to the right place. Join me now and take steps towards feeling our absolute best. Thank you so much for watching and subscribing to my channel!

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DISCLAIMER: Flow with Mira strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that there is the possibility of physical injury when participating in any exercise or exercise program. If you engage in this exercise or exercise program, you agree that you do so at your own risk and voluntarily participate in these exercises.

#FlowWithMira #pilates #osteoporosis