Modified Soup Bowl (Tai Chi)


This soup bowl exercise from tai chi gently strengthens your core, hips and knees.

Set up

Stand with your feet at least shoulder width apart and your toes pointed slightly outward. 


Lower your body into a squatting position - go as low as is comfortable for you. Close your hands into fists and while in a squatting position, push your fists against each other.

You’ll notice that as soon as you push your fists against each other, your abdominals will automatically engage.

Your arms should be level with your chest. Imagine you are balancing soup bowls on your forearms.

Hold this position for up to 30 seconds. If you can’t hold for 30 seconds, that’s fine. Hold for as long as you can and work your way up.


  • Don’t let your shoulders roll forward, rather keep your shoulders down and back and stay tall through your torso.
  • Also, if you have wrist issues and it’s not comfortable for you to push your fists together, you can clasp your hands together instead. 
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Single Leg Bridge

View exercise

Modified Side Plank with Clam

View exercise

Tai Chi Spine Stretch

View exercise

Shoulder Abduction Wall Slides

View exercise

Standing Hip Abduction with Weight

View exercise