Uploaded August 2026 | Updated September 2026, 2 weeks ago
Strong abs. Zero crunches. No neck pain. No spinal flexion.
Crunches, sit-ups, and spinal curls can place repeated stress on the neck, compress the vertebrae, and for women managing osteoporosis, create a genuine injury risk that no ab workout is worth.
This routine throws all of that out and replaces it with core work that is safer, smarter, and frankly more effective for building the kind of functional abdominal strength that actually matters in everyday life.
Why Women With Osteoporosis Should Never Do Traditional Ab Work:
This is important - and most fitness programs get it completely wrong.
Osteoporosis causes bones to lose density and become more vulnerable to fracture. The vertebrae in your spine are particularly susceptible. Traditional ab exercises like crunches and sit-ups require repeated spinal flexion - a forward curling motion that places compressive load directly on the front of the vertebrae where bone density loss is most significant.
Research shows that spinal flexion exercises in women with osteoporosis or osteopenia can increase the risk of vertebral compression fractures - even in low-impact, bodyweight-only movements like crunches. This is not about fitness level or how carefully you perform the movement. The mechanics of spinal flexion itself are the problem.
The solution is not to avoid core work. A strong core is one of the most important protective factors for spinal health and fracture prevention. The solution is to train your core without flexing your spine - exactly what this workout does.
This workout is suitable for all levels and osteoporosis-friendly.
Tools: none
1 x 45sec
Bicycles
Bridges
Scissors
Alt 1 leg bridge
Single leg lowering
Side plank clams
Side plank clams
Dead bug
-------------------------------------
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
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--------------
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🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/zB20q6f8aHw
Strong abs. Zero crunches. No neck pain. No spinal flexion.
Crunches, sit-ups, and spinal curls can place repeated stress on the neck, compress the vertebrae, and for women managing osteoporosis, create a genuine injury risk that no ab workout is worth.
This routine throws all of that out and replaces it with core work that is safer, smarter, and frankly more effective for building the kind of functional abdominal strength that actually matters in everyday life.
Why Women With Osteoporosis Should Never Do Traditional Ab Work:
This is important - and most fitness programs get it completely wrong.
Osteoporosis causes bones to lose density and become more vulnerable to fracture. The vertebrae in your spine are particularly susceptible. Traditional ab exercises like crunches and sit-ups require repeated spinal flexion - a forward curling motion that places compressive load directly on the front of the vertebrae where bone density loss is most significant.
Research shows that spinal flexion exercises in women with osteoporosis or osteopenia can increase the risk of vertebral compression fractures - even in low-impact, bodyweight-only movements like crunches. This is not about fitness level or how carefully you perform the movement. The mechanics of spinal flexion itself are the problem.
The solution is not to avoid core work. A strong core is one of the most important protective factors for spinal health and fracture prevention. The solution is to train your core without flexing your spine - exactly what this workout does.
This workout is suitable for all levels and osteoporosis-friendly.
Tools: none
1 x 45sec
Bicycles
Bridges
Scissors
Alt 1 leg bridge
Single leg lowering
Side plank clams
Side plank clams
Dead bug
-------------------------------------
🔴 START YOUR 14-DAY FREE TRIAL Loved this workout? Don't stop here! Get access to my complete, ad-free, premium fitness programs designed specifically for women.
→ overfiftyfitness.co 🔴
--------------
--------------
🥇 RELATED VIDEOS FOR YOU:
🛒 MY AMAZON STORE & TOOLS:
→ amazon.com/shop/fitnesswithpj
👋🏽 SAY HI ON SOCIAL:
→ Instagram: instagram.com/fitnesswithpj
→ Facebook: facebook.com/fitnesswithpj
🌟 WANT A COMPLETE FITNESS PROGRAM? TOTALLY FREE! INSTANT ACCESS HERE:
→ overfiftyfitness.club/getfit
--------------
NOTE: This description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. Thank you for your support!
youtu.be/zB20q6f8aHw
