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 execute. 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