Last Update: 15 October 2025

Riding a motorcycle sends subtle but constant vibrations through your body as your skeleton absorbs shocks from both the machine and the road. That’s why bone health tips are especially valuable for women riders. Strong, healthy bones not only support overall wellbeing — they directly contribute to your stamina, strength, and long-term comfort in the saddle.

Women begin to lose bone density as early as their late 30s, and the lifetime risk of developing osteoporosis is nearly 50 percent. Bone strength plays a key role in physical fitness, endurance, and the ability to handle a motorcycle with confidence. The good news? You don’t need to run marathons or lift heavy weights to keep your bones strong. Everyday weight-bearing activities — climbing stairs, carrying your riding backpack, or even hauling grocery bags—can all help stimulate bone growth and prevent bone loss.

And building bone doesn’t have to be dull. Something as simple (and fun) as jumping or skipping rope for two minutes in the morning gives your bones a healthy boost.

Here are a few more easy, bone-healthy moves — no gym membership required!

SITTING BENT FORWARD FLY

This move strengthens your upper body and is especially useful for the strength needed when lifting your motorcycle handlebars up and off the side stand.

How to do it:

1. Sit tall in a chair with your feet flat on the floor, shoulder-width apart.
2. Hold a weight in each hand, arms extended in front of you with palms facing each other and elbows slightly bent.
3. Lean forward slightly (about 3–5 inches).
4. Pull your arms back as far as you can, taking 2 counts, hold for 1 count, then slowly return to the start in 4 counts.
5. Repeat 8 times. Rest for 1 minute, then complete 2 more sets.

SIDE LEG RAISE

This exercise strengthens your thighs and hips — the muscles that support your body when seated on the motorcycle, applying pressure to the foot pegs, or absorbing impact over potholes and uneven terrain. Strong hips and thighs also protect your upper body by buffering vibrations from the road.

How to do it:

1. Lie on your side on the floor with your legs extended and stacked on top of each other.
2. Rest your head on your lower arm and place your top hand in front of you for balance.
3. Slowly lift your top leg upward, keeping it straight and toes pointing forward.
4. Hold at the top for 1–2 counts, then lower slowly with control.
5. Repeat 10–12 times on each side. Rest briefly, then complete 2 more sets.

CHEST PRESS

This exercise builds strength in your chest and rib area, providing the power needed to control body movement when shifting back and forth on the handlebars. A strong chest supports you during braking, swerving, and helps maintain upper-body stability when riding over bumps or uneven surfaces.

How to do it:

1. Lie flat on your back with your knees bent and feet flat on the floor.
2. Hold a weight in each hand at chest level, elbows bent at 90 degrees.
3. Slowly press the weights upward until your arms are fully extended.
4. Hold for 1 count, then lower back down with control.
5. Repeat 10–12 times. Rest for 1 minute, then complete 2 more sets.

Closing Thoughts

Strong bones are the foundation of a confident, safe, and enjoyable ride. Don’t forget to support your workouts with a balanced diet rich in calcium and vitamin D — both essential for maintaining bone health. Always check with your family doctor to determine the right amounts for you, especially if you have existing health conditions or concerns.

Note: Before beginning any new exercise program, consult your physician to ensure the exercises are safe and appropriate for your individual needs. MOTORESS provides educational content only and is not a medical professional; this article is intended for general informational purposes and should not replace personalised medical advice.

*Some resource gathered from the Nelson’s site for Strong Women.

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