Osteoporosis can usually be prevented by doing consistent weight-bearing exercises like weight lifting, running on the beach and backpacking. Pilates is also a great form of exercise, though some exercises may need to be modified if you already have osteoporosis. Do three days a week of exercises like the ones discussed below and work with your doctor to address any personal limitations or needs you have.
Shoulder Bridge
You can modify a bridge or shoulder bridge exercise to target your hips, lower back and glutes by simply avoiding lifting too high off the floor. Lie on the ground, preferably on a mat for comfort, and place your arms diagonally at your sides. Rotate your palms down. Walk your feet into your buttock with bent. Push through your heels as you squeeze your glutes and raise off the floor. Your shoulders and head stay down. Lower your hips back to the mat. Do 10 reps.
Side Kick
From a position on your hands and knees, lift your right leg off the floor and bring it out from your hip. Extend your leg straight. Ideally, your leg will be parallel to the floor and at a 90-degree angle to your body, but work with your range of motion and to your comfortable capacity. Keep your lower back flat. Do 10 kicks on the right and then do the left side.
Plie Squats
Some people may only be able to do a few plie squats at a time, but that is a good start. Plie squats can be challenging if you squat down really low, but even a shallow squat will be good strengthen your hips and lower back. You may wish to put your hands on a wall while you do this exercise or hold on to a chair. Start by standing with your feet shoulder-width apart and your toes facing outward at 45-degree angles. Tuck your hips and bend your knees out over your ankles. Do not collapse your knees inwards. Keep your back straight without leaning forward or arching your lower back. Push back up to a standing position at a slow tempo. Do 10 reps if you can.
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