Prone Alternating Arm and Leg Lift Exercise for Bone Health

Step 1

Lie on your stomach comfortably on a flat, supportive surface.

Step 2

Place your arms above your head, keeping your palms down.

Step 3

Slowly raise your left arm and right leg off the ground, raising each as high as your flexibility allows. Keep your elbow and knee straight. Then slowly lower your arm and leg to the starting position to complete one repetition. Repeat 9 more times to complete one set of 10 repetitions.

Step 4

Repeat the process and perform 10 repetitions while raising your other arm and leg.

You’ve completed this one! Great job!

Watch A Video Demonstration

Watch Patrick in the video for the proper way to perform this exercise then click to take a class that integrates this with other important strengtheners from the Ostego plan.

Other Exercises

Drawing of a woman demonstrating a back flex exercise for osteoporosis prevention.

Back Flex Exercise for Bone Health

Drawing of a woman demonstrating birddog position for osteoporosis prevention.

Kneeling Arm and Leg Extension Exercise (Bird dog) for Bone Health

Drawing of a man demonstrating a lying legs up exercise for osteoporosis prevention.

Lying Legs Up Exercise for Bone Health

Chair Dip Exercise for Bone Health

YES! YOU CAN DO IT!!

Take control of your health.

Not all exercise is suitable for everyone and this or any exercise program could result in injury. Consult your doctor before starting this or any exercise program. To reduce the risk of injury never force or strain. If you feel pain, discomfort or dizziness, do not continue. The instruction herein is not a substitute for medical attention, examination, diagnosis or treatment. Ostego, the creators, producers, participants, and distributors of this program disclaim any liability or loss arising out of or in connection with the services, program, exercises or advice available on this site.

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