If you’re managing osteoporosis, strengthening your core muscles is one of the best things you can do to protect your spine, improve stability, and reduce the risk of fractures.
Why Core Strength Is Essential for Women With Osteoporosis
A strong core helps maintain good posture, prevents forward spinal collapse, and enhances balance, all of which are crucial for fall prevention.
Now, I don’t just teach this—I live it. I have osteoporosis, and I’ve also had two spinal fusions, so keeping my core strong is an absolute priority for me.
And the one exercise I turn to time and time again to keep my core engaged and my spine supported?
The Pallof Press.
What Is the Pallof Press?
The Pallof Press is a resistance-based core exercise that strengthens your deep stabilizing muscles, including the:
Transverse abdominis (deep core stabilizer)
Obliques (side core muscles)
Multifidus (key spinal support muscle)
Unlike traditional core exercises that involve bending or twisting, the Pallof Press focuses on stability—helping you build a strong, supportive core without putting excess strain on your spine.
Why Is the Pallof Press Important for Osteoporosis?
The Pallof Press is one of the best core exercises for women with osteoporosis because it:
- Strengthens the Deep Core Muscles: These muscles stabilize the spine, helping to reduce the risk of vertebral fractures.
- Supports Spinal Alignment: A strong core prevents slouched posture, which increases spinal fracture risk and affects balance.
- Improves Balance and Reduces Fall Risk: Better core stability leads to better balance, helping prevent falls—a major concern for those with osteoporosis.
- Mimics Real-Life Movements: This exercise strengthens your core in ways that translate to daily activities, such as:
- Carrying groceries
- Lifting a laundry basket
- Holding children or grandchildren
- Pushing a shopping cart
- Opening a heavy door
By incorporating the Pallof Press into your routine, you’re training your body for everyday movements, making them safer and reducing strain on your spine and joints.
How to Do the Pallof Press Correctly
Here’s a step-by-step guide to performing the Pallof Press safely and effectively.
Set Up:
1️. Attach a resistance band to a sturdy object—such as a handrail, doorknob, or squat rack.
2️. Stand sideways to the anchor point, far enough to create tension in the band.
3️. Hold the band with both hands and bring it to the center of your chest
Check Your Form:
- Stand tall with shoulders back and down.
- Keep your spine neutral—no arching or rounding.
- Maintain a slight bend in your knees for stability.
- Engage your core to keep your torso from twisting.
Perform the Exercise:
1️. Press the band straight out in front of you, extending your arms fully.
2️. Resist the pull of the band—your body should remain stable and square.
3️. Hold for 1-2 seconds, then slowly bring your hands back to your chest.
4️. Repeat 8-12 reps, then switch sides.
Progressions to Challenge Yourself:
- Increase the resistance with a stronger band.
- Try a half-kneeling position for more core activation.
- Perform the exercise on one leg to challenge balance and stability.
