Video 400 | Bone Density Challenge Day Five (30 minutes) with Lauren Eirk
Barre Up • 27-Jan-2023
Experience bone-loading resistance training exercises that are themed in abduction and adduction, training the muscles on this outside and inside of the hip and shoulder. Bone loss is common in these regions of the hip due to our sedentary lifestyle.
We begin Day Five with several standing exercises at the barre to target the inner and outer thighs while placing load through the foot and ankle. Using the thigh band, experience resistance moving across the hips to strengthen one-leg balance work. To further stimulate the bones of the hip, knee, and ankle, we will practice some wide squats.
As we move to the floor, get some great strength work through the wrist and shoulders while practicing some sidelying positions to strengthen the spine.
Remember that we tend to get used to the positions and motions that our daily life requires. Many joint positions are never experienced, leading to bone loss from muscle loss.
Bones become stronger with force application. Force application must be strategic and multi-directional. We must prioritize spinal health, as this is a major area of bone loss due to inactivity. Also areas common to bone loss are the femoral neck, greater trochanter, and calcaneus (heel bone).
Purchase the equipment used in this video from Amazon:
Fabric Resistance Band for Legs: https://amzn.to/2WuhPLF
Neoprene Coated Dumbbells: https://amzn.to/39fNcQM
Yoga Mat: https://amzn.to/2ZDSMrH
Ballet Singe Barre: https://amzn.to/3h6V7kD
Ballet Double Barre: https://amzn.to/30ntq06
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