Along with a healthy eating plan and taking proper supplementation, challenging your body in a safe, total body, functional weight training program can help maintain healthy bones. Here are three exercises recommended by certified personal trainer Jerod Langness with 24-hour Fitness:
Dumbbell Step UPS:
While maintaining proper posture, hold 2 dumbbells by your sides. Step up onto a step that is no higher than your knee. Bring up the other leg to be in a standing position at the top of the step. Return by stepping down with the same leg that you lead with. Follow with the other leg to be at a standing position in facing the step. Repeat leading with the same leg for 10 to 20 reps, and then repeat leading with the other leg.
Band Squat Row:
Attach band to something around chest height. Stand with feet shoulder length apart, facing the band. Grab a handle in each hand. Squat down by bending at the knees and hips. Make sure to keep your chest and head facing forward and your hips back. As you come up, pull the handles to your sides by bending your elbows. Keep your forearms parallel to the floor. As you squat back down, extend your arms back by extending your elbows. Keep your hands in a comfortable, neutral position. Repeat for 10 to 20 repetitions.
Lateral Step with Alternating Cable Chest Press:
Set up cable machine handles at shoulder to head height. Set the weight at a light to moderate resistance (you can increase once you have the form down). While facing away from the machine, grab a handle in each hand. Step out about 3 to 4 feet away from the machine while holding the handles. Start off with your feet shoulder length apart and your body in the middle of both handles. Position your arms with your elbows at 90 degrees at shoulder height. You should be making a straight line from elbow to elbow. Step out to the left side with the left foot. As you follow that step with your right foot, press out with your right arm by extending your elbow. Maintain the starting position with your left arm. Step to the right while returning your right arm to the starting position. As you follow your step with your left foot, press out with your left arm. Repeat this motion for 10 to 20 reps.
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