Bone-building exercises
Below are some suggestions for exercises that will help build bones. You should use hand weights of approximately 5 to 15 pounds and ankle weights of 2 to 5 pounds. It is important to select the correct weight for your degree of fitness. Easy tests to determine the appropriate weight can be based on:
- If you cannot lift a weight at least 8 times in good form, it is too heavy for you.
- If you can lift a weight more than 10 times, it is too light.
- Push-ups - Lie on your stomach, bend your elbows and place your hands next to your shoulders. Keep your legs straight with your toes pointing down to the floor. Keeping your stomach tight and back straight, push your body off the floor until your elbows are straight. Pause and then slowly lower to within a few inches of the floor.
Perform as many repetitions as you can, trying to build up to 1 - 2 sets of 15 repetitions each. - Biceps curl - With a dumbbell in each hand, and both arms at your sides, bend your elbows until you lower arm touches your upper arm. Pause and then slowly lower your arms to the starting position. Do not bend your wrists or allow your elbows to come away from your sides as you move.
Try to build up to 1 - 2 sets of 8 - 10 repetitions each. - Weighted squat - Keep you head up, back straight , feet pointed slightly out and elbows bent with dumbbells at shoulder height and palms facing in toward your body. Squat until your thighs are parallel to the ground. Be sure your knees do not move beyond the tips of your toes. Keep your abdominal muscles tight and maintain your weight on your heels. Pause and then slowly straighten your legs by pushing through your heels to straighten the knees back to their starting position.
Try to build up to 1 - 2 sets of 8 - 10 repetitions each. - Wrist curls - Sit on a chair and place your elbows and forearms on your thighs. Hold a dumbbell in each hand, palms facing up. Keeping your back straight, elbows and forearms on thighs and wrists just beyond the knee, flex wrists up toward your body. Be sure to keep your forearms on your thighs. Pause and then slowly lower to the starting position.
Try to build up to 1 - 2 sets of 8 -10 repetitions each. - Abdominal crunches - Lie on your back with knees bent and feet flat on the floor. Holding a 5 pound weight to your chest, push you lower back into the floor, flattening the arch, and hold. Raise your head and shoulder blades to a few inches off the floor, keeping your chin tucked in a neutral position. Hold for a count of two and return to the starting position.
Try to build up to 1 - 2 sets of 15 - 20 repetitions each. - Overhead shoulder press - Stand up straight with your knees slightly bent. Hold dumbbells at shoulder height with palms in and elbows tucked into your body. Press to straighten arms overhead, rotating palms forward at end of the movement. Pause and then slowly lower to the starting position.
Try to build up to 1 - 2 sets of 8 - 10 repetitions each. - Wrist extensions - Sit on a chair and place your elbows and forearms on your thighs. Hold a dumbbell in each hand, palms down. Keeping your back straight and wrists just beyond the knee, extend wrists back toward body. Keep your forearms on your thighs. Pause and then slowly lower to starting position.
Try to build up to 1 - 2 sets of 8 - 10 repetitions each. - Bent-Over row - Hold a 5 pound weight in one hand. Lean over and place the opposite hand and knee on a bench, keeping your back straight. Lift the weight to the side of your chest, keeping the elbow close to your body and squeezing back in your shoulder blade. Pause and then slowly lower to your starting position.
Try to build up to 1 - 2 sets of 8 - 10 repetitions each. - Straight-leg raise 1 - Secure ankle weights and lie on your back. Keeping your stomach muscles tight and left knee bent at a 45-degree angle, tighten the muscles on the front of your right thigh and then lift your right leg until your right knee is next to your left knee. Pause and then slowly lower until your heel lightly touches the floor. Then, raise again.
Try to build up to 1 - 2 sets of 8 - 10 repetitions with each leg. - Straight-leg raise 2 - Secure ankle weights and lie on your stomach. Tighten the muscles on the front of your right thigh and then lift your right leg until the thigh comes off the floor, tightening your buttock muscles. Pause and then slowly lower your leg until your right thigh lightly touches the floor. Then, raise again.
Try to build up to 1 - 2 sets of 8 - 10 repetitions with each leg. - Straight-leg raise 3 - Secure ankle weights and lie on your left side (put a pillow under your head for comfort), with your left leg bent at a 45-degree angle and your right leg straight. Tighten the muscles on the front of your right thigh and then lift your right leg, keeping the toes of your right foot pulled up and pointing forward. Pause and then slowly lower until your right leg just touches your left leg.
Try to build up to 1 - 2 set of 8 - 10 repetitions with each leg.
