The BEST study participants supplemented their diets with Citracal® calcium citrate.
Combined with Citracal® supplementation, these exercises were clinically proven to significantly improve bone mineral density.
Pelvic Tilt (Abdominal Exercise 1 of 8)
The abdominal exercises selected for the BEST exercise program are important for maintaining posture and stability of the lumbar spine. The BEST researchers recommend performing lower abdominal exercises rather than the classic sit-up or curl.
IMPORTANT INFORMATION: Please read before performing exercises.
Execution
Lie on your back with your knees bent, and your feet apart and flat on the floor.
Contract your lower abdominals so that your hips tilt down and your buttocks lift slightly off the floor.
Do not use your legs to raise your buttocks. The small of your back should press into the floor.
Hold the pelvic tilt for 10 seconds. Repeat 6 times.
Next Exercise
Heel Lifts (Abdominal Exercise 2 of 8)
Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.
