According to the National Osteoporosis Foundation (NOF), osteoporosis can be dangerous if not treated properly. Your bones can become very fragile, which can lead to bone fractures, commonly in your hips. Fortunately, resistance exercise can help strengthen your hip bones to minimize your risk for fractures, even if you already have osteoporosis. The NOF recommends at least 30 minutes of resistance exercise for two to three days each week. There are a variety of exercises you can complete during your resistance-training sessions to help strengthen your hip bones.
Squats
Squats exercise your hips through flexion and extension ranges of motion. According to the American Council on Exercise, to perform squats, first prepare by standing with your feet slightly wider than shoulder width; hold dumbbells in your hands in front of your shoulders with your palms facing each other. Then, repeatedly lower your body as if you are sitting in a chair and stand back up. Be sure to keep your back straight throughout the movement to minimize your risk for injury.
Lunges
Lunges strengthen your hip bones and the muscles that attach to them. To perform lunges, first stand with your feet about shoulder width apart. You can hold a barbell across your upper back or dumbbells at your sides for extra resistance if desired. Then step forward about 2 to 3 feet with your right foot and let your left heel come off the ground. Next, bend your knees to lower your body until your left knee almost touches the ground. Finally, stand up and step back to the starting position with your right foot. Be sure to repeat by stepping with your left foot.
Step-Ups
Step-ups work on the same muscles as squats and lunges. They can be performed with body weight only or while holding dumbbells for added resistance. To prepare for step-ups, stand in front of a sturdy bench or chair. Then, to perform the exercise, step up with either foot and extend the same leg to raise your opposite foot off the ground. Then step back down and repeat by stepping up with your other foot.
Hip Abduction
The hip abduction exercise strengthens the muscles that move your leg sideways away from the center of your body. To perform the exercise, lie on either side with your legs on top of each other. Then lift your top leg straight upward until you feel tension and lower it back down. Perform as many repetitions as you want and then repeat on the opposite side.
Hip Adduction
Hip adduction exercises the muscles that move your leg sideways toward the midline of your body. To prepare for the exercise, start in the same position as hip abduction, but move your lower leg in front of your top leg. Then, to perform the exercise, repeatedly lift your bottom leg and lower it back down. Be sure to repeat the exercise on the opposite side.
About this Author
Matthew Schirm has worked in the sports performance field for 10 years. He has professional experience as a baseball coach and weight training instructor. He recently earned a Master of Science degree in human movement from A.T. Still University in Mesa, Ariz.
