This weekend’s challenge involves controlled jumping movements that have been scientifically proven to increase hip bone density. The Hip Bone Rejuvenator engages your entire lower body – hips, thighs, calves, ankles, and feet – as well as your core.
In fact, it’s a typical ski jump move, but you don’t have to head to the slopes to reap the benefits. You can do this exercise right in your living room. But if you can’t jump, don’t worry – I also share links to exercises that build the hip bones without jumping.
Nonetheless, research has revealed bone density benefits specifically linked to jumping, and we’re going to look at the data. But first, I’d like to discuss why strong hip bones are so important in the fight against osteoporosis.
When you get a DEXA scan, which measures bone mineral density at various points in the body, you’ll find that typically your lumbar vertebrae and pelvis are included. That’s because so much depends on these areas of the skeleton – they are central to balance, posture, gait, stability, and alignment. This is why a fracture of the hip can be so devastating.
Today’s exercise targets these areas with high-impact jumping, plus the bones and joints of the legs and the core muscles. Let’s look more closely at these crucial areas of the body.
The muscles of the hip area include those in the lower back, the glutes, the lower abdominals, pelvic floor muscles, and even muscles of the leg. There is a significant muscular structure to hold the pelvis in place while allowing for a wide range of motion and flexible movement. When this muscular structure is worked, it stimulates bone growth and increases both stability and flexibility.
The ski jump motion of the Hip Bone Rejuvenator targets the ankle from various angles, strengthening all the bones, muscles, and ligaments of the joint.
Your core muscles are engaged throughout this exercise. So let’s take a look at how to do it.
If you find that this doesn’t challenge you enough, try placing a box on the floor beside you and jumping over it. The higher the box, the more challenging the workout.
In fact, higher jumping can increase the bone-building effectiveness of the exercise, which is high-impact like this one, which makes a good companion to today’s exercise: The Dynamic Hip And Core Builder.
The action of jumping is what makes these moves high-impact, and that’s directly responsible for building bone density, as the study I’ll share with you next proves.
The study was done on 60 women aged 25 to 50, whose bone mineral density increased significantly over the course of the four-month study. One group of women jumped 10 times a day, twice a day for a total of 20 jumps each day. The other group did two sets of 20 jumps a day, for a total of 40 daily jumps. The only guidelines were to jump as high as they could off the floor, and to rest 30 seconds between jumps. No special equipment was used – not even shoes.
After four weeks, both groups improved their hip bone density significantly, with the women who jumped 40 times each day having slightly greater improvement. The control group, which did no jumping at all, actually lost more than 1% of their bone density over four weeks.1
This is further proof that the body is made for motion. Allowing your body to do what it’s designed to do brings health and vigor to your bones. So enjoy jumping!
I’m sure there are some of you who are reading this post thinking, “But I can’t jump!” There are lots of reasons why jumping is contraindicated for some people. It might be because of a fracture, injury, or even severe arthritis or inflammation.
But don’t worry – there are still exercises you can do to build bone density in the hips without impact. Feel free to try these two Weekend Challenges in lieu of the Hip Bone Rejuvenator:
There is always something for everyone, just like the Densercise™ Epidensity Training System. The variety of “Densercises” means you’ll never have to worry if you can’t do certain moves. You can simply choose a more suitable one that targets the same area, or change out a “Densercise” for a Weekend Challenge.
Here’s another really handy thing about Densercise™: its digital format allows for quick and easy searches of any relevant topic. For example, if you’re looking for exercises for hip bone density, you can quickly search the PDF file for “hips,” and you can browse through all the exercises that target the hip bones. You can also search for terms like “weight bearing” and “resistance” to completely customize your workout.
Or, if you prefer, you can simply follow the four week Densercise™ workout cycle which is specifically designed to target different bones and muscles with weight-bearing, resistance, and flexibility moves.
Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.
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And no matter what time of year, you can work muscles involved in weight- bearing sports like skiing. Densercise™ can be done in any weather, any time, any place. Talk about convenient!
I’d love to hear what you think of this weekend’s exercise. Please share your thoughts and comments below.
Enjoy the weekend!
1 Tucker, L.A., et al. “Effect of two jumping programs on hip bone mineral density in premenopausal women: a randomized controlled trial.” Am J Health Promot. Jan-Feb 2015. 29(3): 158-64. DOI: 10.4278/ajhp.130430-QUAN-200. Web. http://www.ncbi.nlm.nih.gov/pubmed/24460005
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