Have you buffed your bones?

Pilates for bone health and osteoporosis. The study and practice behind movement and exercise for stronger, healthier bones.


What is Buff Bones?

Buff Bones is a medically-endorsed, full body exercise  system for one and joint health created by Rebekah Rotstein a renowned Osteoporosis expert in the United States.  It integrates Pilates, strength training, functional movement and therapeutic exercise with bone strengthening and balance techniques, and is safe for those with Osteoporosis. the workouts are adaptable to varying levels and age ranges and follow a research- supported design.

Buff Bones aims to improve bone strength while enhancing posture and balance, using Pilates, functional movement, strength training, and therapeutic exercise. This exercise system distinctly uses alignment principles, joint mechanics and fascia and bone research findings. It integrates this with concepts and movements of Pilates, functional training and rehabilitation to educate and train the body to be adaptive and resilient.

The buff bones workout is designed to:

  • Offer a deeper understanding of the body
  • Achieve better posture
  • Apply recognized bone-strengthening techniques
  • enhance muscle tone and improve fascial integrity
  • increase flexibility and joint mobility
  • improve balance
  • reduce the risk of falling
  • increase kinesthetics awareness and proprioception
  • boost self-confidence

How buff bones came to life

Buff Bones creator Rebekah Rotstein was diagnosed with osteoporosis at a young age. Rebekah was a dancer and a Pilates instructor in New York when she found out.

Fortunately she had never broken any bones. But at that moment her world broke.

But throughout the next year, she sought advice and guidance from everyone from doctors to physical therapists to acupuncturists and nutritionists. She sought out a personal trainer and even read bone-building affirmations. (That last one didn’t work.) She scoured the web for information and her entire reading list became about osteoporosis.

But there were very few resources in the exercise community for her at the time and she realized that she could share with others all the information that she had buried herself in. So she developed a workshop for exercise professionals on osteoporosis and was soon asked to write an evidence-based research paper for one of the leading medical education providers. Instructors asked her to take things a step further and develop a full workout. So between the research she’d read and her extensive background in movement, dance and exercise, she developed a new system for bone strengthening and balance.

Rebekah was at a bar brainstorming one night with a colleague on names for this program that would convey all the positivity she wanted to share to empower people and give options for regaining control of their bodies and their health. The word osteoporosis had such negative associations – and that was not her message. This led to the birth of the term BUFF BONES. “Buff” in America refers to desirably muscular and toned, fit bodies. Why not strive for our bones to be just as strong? and thus Buff Bones was born!

What is Osteoporosis?  

did you know over 1 million Australians have osteoporosis  with many more living with a low bone density and are at risk of developing osteoporosis. In fact, everyone beings to lose bone mass around 35; hence the need to protect their bones! Osteoporosis makes bones become brittle leading to a higher risk of breaks than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone thickness (bone density or mass).

As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture. A ‘fracture’ is a complete or partial break in a bone. Any bone can be affected by osteoporosis. Research has shown the significance of “site Specific exercise” when dealing with bone health, to fortify the exact areas of the body that are susceptible to bone loss and fracture. The three most vulnerable sites are:

  • The Hip
  • The Spine
  • the wrist

Fractures in the spine due to osteoporosis can result in height loss or changes in posture. Osteoporosis usually has no symptoms until a fracture occurs this is why osteoporosis is often called the ‘silent disease’.

How does Pilates for buff bones help?

Regular physical activity and exercise plays an important role in maintaining or improving bone density. Exercise also increases the size, strength and capacity of our muscles. However exercise must be regular and ongoing to have a proper benefit. Our bones become stronger when a certain amount of impact or extra strain is placed on them. This means there are specific types of exercises such as Buff bones that are better for bone. BUILD YOUR BONE MASS AND BOOST YOUR BALANCE with Pilates for buff bones. Bone builds in response to impact as well as changes in force, direction and speed. The Buff Bones system leverages these ideas via heel stomping, dynamic resistance, multi dimensional movement and rhythm changes.



Do I have to have Osteoporosis to do Buff Bones? 

No! However, if you do have low bone density or osteoporosis, it is recommended to seek out doctors clearance and sign our studio waver before participating.

The Pilates for Buff Bones workout is appropriate for anyone who is mobile, can get down to the ground and back up and has reasonable balance no matter what your age.


Resources from Rebekah Rotsteins Pilates for buff bones  and osteoporosis Australia