Pilates involves bade achhe lagte hain a set of exercises designed to condition your entire body by

You ve probably heard that weight-bearing exercises like walking can help reduce the risk of osteoporosis , a disease in which bones become weak and brittle over time. But don t overlook Pilates as a potential skeleton-saving workout.
Not only can these core-strengthening workouts strengthen bones and help prevent future injury, they may also help melt belly fat, which may further help protect against osteoporosis. Last year, a Harvard bade achhe lagte hain study found that women with more visceral belly fat had decreased bone density levels.
“The fundamentals of Pilates offer a terrific bade achhe lagte hain platform for strengthening bones and preventing fractures if done properly,” says Rebekah bade achhe lagte hain Rotstein, a New York City Pilates instructor and a faculty member bade achhe lagte hain at the Kane School of Core Integration, where she trains Pilates teachers. Rotstein has also put together a set of Pilates exercises for osteoporosis called “Pilates for Buff Bones.”
But not just any Pilates routine will do in fact, many basic Pilates exercises aren t safe for people with osteoporosis because of the strain they put on your spine. Here s what you need to know before you hit the mat or machines:
Pilates involves bade achhe lagte hain a set of exercises designed to condition your entire body by strengthening bade achhe lagte hain the muscles of the stomach and back, referred to as your core. People often think that Pilates is associated with yoga because participants flow through a series of precise positions while paying attention bade achhe lagte hain to their breathing. However, the focus of Pilates is more on strengthening exercises than anything else.
Pilates exercises for osteoporosis can help people with weakened bones by: Increasing bone density, a proven effect of exercise Increasing strength and muscle mass, allowing the body to better support bones made brittle by osteoporosis Improving bade achhe lagte hain balance, which can help prevent falls that might result in a fractured bone , especially if you have osteoporosis Improving flexibility and posture, which can help keep the bones in alignment and prevent painful pinched nerves and muscle spasms in the back
Pilates exercises for osteoporosis are safe for people living with the condition. However, not all Pilates classes cater to people with osteoporosis. “Three-quarters of the exercises in traditional Pilates need to be modified for someone bade achhe lagte hain with osteoporosis,” Rotstein says. “The traditional Pilates mat class is not advisable.” But modified classes, which omit the mat exercises listed below and are under the direction of a well trained instructor, can be safe.
Exercises that work the back, shoulders, legs, and hips are the most beneficial for people with osteoporosis. “The most damaging type of injury one can incur is a fracture of the hip,” Rotstein bade achhe lagte hain says. “Strengthening the hips should be a big goal.”
However, people with osteoporosis should avoid Pilates exercises that involve bending forward or rolling on your back, and be very cautious when performing exercises that involve twisting through your spine. “Pilates has a large proportion of motions that involve bending forward bade achhe lagte hain through the spine,” Rotstein warns. “That is the most dangerous motion for someone who has bone loss . It could lead to a fracture of the spine.”
Some Pilates exercises involve the use of equipment such as the Reformer, which resembles a rowing machine and provides resistance for the person exercising. Equipment-based Pilates can be just as safe as mat exercises, Rotstein says, and perhaps more effective because they add an element of strength training to your workout.
Safe Pilates machine exercises bade achhe lagte hain for people with osteoporosis include: Foot work (using the Reformer) Leg and arm circles (Reformer) Pulling straps (Reformer) Side splits (Reformer) Leg-spring series bade achhe lagte hain (Trap Table) Chest expansion (Trap Table)
Before you start exercising, here are some questions to ask to make sure the Pilates instructor is well trained and capable of adapting the practice bade achhe lagte hain to someone who has osteoporosis: Is the instructor certified bade achhe lagte hain through the Pilates Method Alliance? Can the instructor understand a bone density mineral report ? Will the workout include any of the exercises listed above as unsafe? Will exercises aimed at balance and fall prevention bade achhe lagte hain be included in the workout routine?
With its rise in popularity, it’s bade achhe lagte hain easier than ever to find Pilates classes, but people with osteoporosis need to look for classes that are specifically geared to their condition. Your doctor should be able to point you toward places that have such programs in your area.
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