Movement · Strong Bones

Strong Bones

15 moves · about 25 minutes

Before you begin

A gentle lift, throughout. On every move, lightly draw up through your pelvic floor, a soft lift from the base, never a clench, while you keep breathing. New to it? Start with Pelvic Floor Foundations →

Breathe. One rule runs through every move, inhale to prepare, exhale to move with care. It’s taught step by step in Pilates for Beginners →; everywhere after, it’s simply understood. Hold the stretches for about 5 slow breaths, that’s at least 30 seconds; if you finish quicker, you’re breathing too fast, so slow it down. For a calming anchor, try Five Finger Breathing: with a fingertip, trace up each finger as you breathe in and down as you breathe out, five fingers, five breaths.

Move safely, read first

Bone builds from good mechanical stress, but form matters. Keep these in mind on every move.

Keep a neutral spine on every move
Hinge from the hips, not the back
Progress weight gradually, 10 clean reps first
Stomp with control for safe impact
Keep your ribs knitted, core gently braced

Don’t

No loaded spinal flexion (no weighted toe-touches or crunches)
No extreme or forced spinal twisting
No high-impact jumping if bone density is low
No rapid, jerky, ballistic movements

Warm-Up

Standing March with Chest Openers

8–10 reps

Move 1 →

Supported Clockwork Hip Circles

8–10 reps

Move 2 →

Wall Scapular Glides

8–10 reps

Move 3 →

The Work

Dumbbell Chair Squat

8–10 reps

Move 4 →

Wall-Supported Hip Hinge

8–10 reps

Move 5 →

Postural Dumbbell Farmer's Walk

Time-based (~1–2 min)

Move 6 →

Low Box Step-Up with Stomp

8–10 sets

Move 7 →

Prone Scapular Dumbwaiter

8–10 reps

Move 8 →

Incline Wall Push-Up with Impact

8–10 reps

Move 9 →

Standing Dumbbell 'W' External Rotation

8–10 reps

Move 10 →

Side-Lying Hip Abduction with Heel Press

8–10 sets

Move 11 →

Standing Tandem Stance Balance

Hold 30–45 sec

Move 12 →

Cool-Down

Upright Doorway Chest & Pec Stretch

Hold 30–45 sec

Move 13 →

Supported Standing Quad & Hip Flexor

Hold 30–45 sec each side

Move 14 →

Active Standing Calf & Ankle Release

Hold 30–45 sec each side

Move 15 →

Strong Bones

Warm-Up

1. Standing March with Chest Openers · 8–10 reps, Stay tall, don’t let your lower back round as you lift your knees.

2. Supported Clockwork Hip Circles · 8–10 reps, Move from the pelvis and hips, keeping your upper back perfectly still.

3. Wall Scapular Glides · 8–10 reps, Keep your ribs knitted down, don’t let your lower back arch off the wall.

The Work

4. Dumbbell Chair Squat · 8–10 reps, Keep your chest proud and eyes forward, don’t let the weight pull your upper body down.

5. Wall-Supported Hip Hinge · 8–10 reps, Imagine closing a car door behind you using only your butt, keep the spine straight.

6. Postural Dumbbell Farmer's Walk · Time-based (~1–2 min), Step down firmly onto your heels to send a safe, bone-stimulating vibration up through the legs.

7. Low Box Step-Up with Stomp · 8–10 sets, The stomp should be firm enough to feel a distinct vibration in the leg, never hard enough to hurt.

8. Prone Scapular Dumbwaiter · 8–10 reps, Pull your shoulder blades down toward your back pockets to lock the upper spine in place.

9. Incline Wall Push-Up with Impact · 8–10 reps, Keep your body rigid like a plank, don’t let your lower back sag or hips drop.

10. Standing Dumbbell 'W' External Rotation · 8–10 reps, Pin your shoulder blades down and back before you start, don’t shrug toward your ears.

11. Side-Lying Hip Abduction with Heel Press · 8–10 sets, Push out through the heel of your top leg as you lift, to fully engage the lateral hip.

12. Standing Tandem Stance Balance · Hold 30–45 sec, Keep your spine tall and eyes at room level; use a light finger touch only if you start to wobble.

Cool-Down

13. Upright Doorway Chest & Pec Stretch · Hold 30–45 sec, Keep your gaze forward and spine straight, don’t lean by bending at the waist.

14. Supported Standing Quad & Hip Flexor · Hold 30–45 sec each side, Push your hips slightly forward to deepen the stretch along the front of the thigh.

15. Active Standing Calf & Ankle Release · Hold 30–45 sec each side, Keep your back foot pointing straight ahead, not turned outward.

The Way · by Gina Santangelo · ginasantangelo.com · Learn each move at ginasantangelo.com/movement