5 easy lower body exercises to beat diabetes

October 9, 2015

Losing weight is a key factor in reducing your risk for type two diabetes. Here are 5 exercises that target the lower body and will help beat diabetes.

5 easy lower body exercises to beat diabetes

Wall slide with raised arms

This exercise strengthens the shoulders and works the large muscles of the hips and buttocks for improved walking performance. Hold a small, full soup can in each hand to increase intensity.

  1. 1. Stand with your back pressed firmly against a wall from your shoulders to your tailbone. Keeping your back in contact with the wall, move your feet forwards about 30 centimetres (12 inches).
  2. Breathe in and slide your back down the wall until your knees are bent at a 90-degree angle (or as far as is comfortable) while simultaneously raising your arms in front of you to shoulder height.
  3. Hold this position for as long as is comfortable. When your legs start to feel warm, breathe in and slide back up the wall while lowering your arms to your sides. Do four times.

Lift pump

This one works the hamstring muscles at the back of the upper leg. Put two full soup cans in a pair of socks, tie the socks together, and drape them over the back of your ankle as you lift your leg to increase the workout factor.

  1. Stand 30 centimetres (12 inches) from a wall with your feet hip-width apart. Place your hands on the wall for support, but don't lean into it.
  2. Exhaling, lift your right ankle up and backwards, towards your buttocks, stopping when your knee is bent at a 90-degree angle.
  3. Hold for 10 seconds. Do five times with each leg.

Tree pose

The tree pose strengthens the lower body and core support muscles of the lower back and abdomen.

  1. Stand up straight with your legs together. Slowly raise your left knee to the side, resting the bottom of your left foot against the inner calf of your right leg. Balance there for a count of 15, keeping your right knee unlocked. Pull your stomach in for support and keep your back straight and your chin up.
  2. Repeat on the other side.

Upper back push down

The lower body and core support muscles of the lower back and abdomen are targeted and it can be done in your office or sitting at home.

  1. Sit at your desk, preferably in a chair without wheels. Position the chair 60 to 90 centimetres (2 to 3 feet) from the desk and keep your feet flat on the floor.
  2. Inhale and bend forward, extending your arms straight onto the desktop with your palms down and your fingers spread apart.
  3. Exhale and press down with your hands and forearms as hard as you can. Hold for 30 seconds. Do four times.

Thigh yoner

It firms the difficult-to-isolate muscles of the inner thighs.

  1. Sit up straight. While tucking in your stomach muscles, curl your hands into fists and place them between your knees. Squeeze your fists with your thighs.
  2. Hold for 30 seconds. Repeat.

These are simple to do and will strengthen and tone your lower body making it easier to lose weight and increase your metabolism.

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