DENNIS ODA / DODA@STARBULLETIN.COM 1. The Superman: Trains balance, the core and the spinal vertebrae. Start on your hands and knees, eyes looking straight ahead. Slowly lift and extend your right hand and left leg. Balance and stabilize, pull your navel up toward your spine, hold five seconds, lower slowly. Switch sides. Slowly lift and extend your left hand and right leg, hold for five seconds then alternate sides.

Thrive with Five

Exercises you do at home can help combat osteoporosis

Thousands of Americans have osteoporosis, an orthopedic disease in which there is a loss of bone mass and a breakdown in the microarchitecture of the bone. It can be a silent disease. You may not have pain, yet bone withers until it becomes so fragile that even mild stress -- such as bending over or coughing -- can cause a fracture.

Weight training can help combat osteoporosis and its precursor, osteopenia.

Here's the good part. You really don't need weights. Soup cans or water bottles will do. Who needs a gym when you can build strong bones in the privacy of your home?

Try these five exercises. Of course, consult your physician before you do.

Train two to three non-consecutive days a week. Try for three sets of 15 repetitions. Use a weight heavy enough that you have to stay focused for 15 reps. If you're shooting for 15 and you could probably do 25, the weight is too light. If you are struggling by rep seven or eight, the weight is too heavy.

After a few months of consistent training, you'll probably increase the weight moderately. Remember, your muscle and bone must be challenged in order for them to progress.

Thanks to Carol Partridge for demonstrating the exercises.

DENNIS ODA / DODA@STARBULLETIN.COM 2. Counter Top Squats: Trains bones, muscles and joints of the lower body. Stand about 12 inches from the counter top, preferably the sink section for grip. Hold on to the counter as you sit your hips back like you're sitting back in a chair and squat down. Push off the heels and squeeze your buns as you stand tall. Worried about your knees? Listen to your body, squat down to a depth that you're comfortable with, eventually you'll get stronger. Be sure to keep your body weight back in your heels, this will take the pressure off the knees and distribute it to the glutes.

DENNIS ODA / DODA@STARBULLETIN.COM 3. Band Standing Row: Trains the upper body pulling muscles, the core and bones and joints of the upper body. Secure the rubber exercise band around a post, pillar or door knob. Make sure it's secure. Step back a few steps with your arms extended. Stand tall, keep the chest up, keep a slight bend in the knees and pull the elbows back squeezing all of the muscles in the upper back, then return to the starting position.

DENNIS ODA / DODA@STARBULLETIN.COM 4. Counter Top Push Ups: Trains the upper body pushing muscles, the core and bones and joints of the upper body. Place your hands on the counter top a little wider than shoulder width. Keep your chest right above the counter top. Walk your feet back a couple of steps then level out your body. Bend through your elbow and slowly lower your chest toward the counter, when you've reached a comfortable depth, press your body back up. Try to push through the palms to protect your wrist.

DENNIS ODA / DODA@STARBULLETIN.COM 5. Soup Can Shoulder Press: Trains the shoulders, the core and the spinal vertebrae. Stand tall with a slight bend in the knees. Hold the soup cans up with a 90 degree angle in the elbow. Press the soup cans straight up and bring them down slowly back to the 90 degree angle.