Take Care Of The Skeleton By Trying These 5 Exercises!

The act of exercising regularly is the best way to take care of your bones on. Although it must be complemented with a good diet, a healthy exercise routine will contribute significantly to maintaining good bone density.

This type of activity will actually  increase your strength as well as decrease the chance of suffering from chronic diseases,  such as osteoporosis (osteoporosis). It also helps you maintain a healthy weight, which is essential to avoid bone diseases and inflammatory diseases.

And best of all, you do not have to go to a gym to achieve these goals. Although weights and machines help you build your strength, there are alternative ways you can do this at home.

What are the best options?

Find out today!

Exercises you can do at home to take care of your skeleton.

Bones, just like muscles, are living tissue that can become stronger if you exercise them.

Exercise also helps you increase your muscle strength, as well as training you on skills such as coordination and balance. All of this will  reduce the risk of falling and breaking your legs, especially in people at higher risk, such as menopausal women, as well as the elderly.

Let’s look at five great options:

Squat

One of the best exercises to take care of the skeleton is the classic squat exercise. It works with the lower part of your body and reduces the risk of knee injuries. It is also ideal for  shaping the gluteal muscles and building strength in the legs. 

How should you do it?

• Stand straight up and down, with your legs hip-width apart.
• Bend your knees until the gluteal muscles are level with them.
• Avoid bending your upper body and hold this position for several seconds before returning to the starting position.
• Do three sets of 12 repetitions.

Note: if you want to increase the difficulty, do so by holding a manual.

2. The lizard

This strength exercise is a good way to increase the strength of the legs in the upper body. Due to the effort it requires of your arms, it can increase your muscle and bone mass.

How should you do it?

• Lie on your stomach, on a yoga mat on the floor. Support yourself with your hands and toes.
• Stretch your arms to push your body up off the floor and bend them without touching the floor.
• Return to starting position and  complete three sets of 10 repetitions.

3. Hip lift to take care of the skeleton

Hip lift has several benefits when it comes to taking care of legs and strengthening muscles. In addition to building strength in the legs and buttocks ,  you also train the abdominal areas and relax the lower back. 

This exercise is also ideal for strengthening the muscles of the pelvic floor.

How should you do it?

• Lie on your back with your knees bent and your feet flat on the floor.
• Place your hands on the side of your body and lift your hips toward the ceiling.
• Contract the abdominal region and the gluteal muscles and hold this position for five seconds.
• Return to starting position and do  three sets of 10 repetitions.

4. Leg lift

While this exercise works the gluteal muscles, it is also a good way to strengthen the skeleton, especially the spine. It can be difficult to keep your balance to begin with, but you will quickly master this exercise with exercise.

What should you do?

• Keep yourself up on your arms and knees.
• Lift one foot back and stretch until it reaches the level of the gluteal muscles.
• Hold this position for a few seconds and return to the starting position.

• Repeat with the other foot.
• Do  three sets of 12 repetitions per page.

5. Step-ups

To end this short routine to take care of the skeleton, we recommend a round of step-ups. This is an exercise that involves natural movements in the legs, which strengthen muscles and skeleton. It will especially  increase the strength of the knee joints.

What should you do?

• Stand in front of a hard, raised surface, like a bench or staircase.
• Then place one foot on this surface, transfer your weight, and stretch the front leg.
• Keep your arms down along your body – if you want, you can hold weights.
• Go back down the step, and repeat with the other foot.
• Do  three sets of 20 repetitions, using every other leg. 

Are you ready to try these simple exercises? As you can see, they are quite simple and do not take up too much of your time. The most important thing is to get regular exercise, because you will not see any change until after a certain time.