Diabetic Living Summer 2019

SUMMER 2019 / DI ABETIC LI VING 29

Balance: FITNESS

Raise your

heart rate &

improve your

mobility

Front Punch, Cross & Kick Combo 4 COMBOS ON EACH SIDE

A.

READY

STANCE

B.

FRONT

PUNCH

C.

CROSS

D.

KICK

Begin in a boxing stance with your right foot facing forward and

your left foot behind it, slightly opened to the left. With your knees

soft, raise your fists up near your chin, as if you are guarding your

face. Lean forward slightly and engage your core as if to brace for

a punch. This is your ready stance (A). Jab your front (right) fist

forward: keep your fist tight and extend your arm with control,

finishing with your palm facing downward (B). Bring your fist

back to guard your face (A). Next, throw a forward punch across

your body with your left fist. Generate more power by rotating

your shoulders and hips forward, pivoting on your left foot, as

you punch (C). Return to ready stance (A). Last move: forward

kick. Transfer your weight to your front (right) foot and gently lean

forward as you lift your left knee toward your chest and drive

through your heel to kick forward (D). Kick only as high as you’re

comfortable. Return to ready stance (A). Repeat this combo three

more times, then switch sides so your left foot is in front.

Bear Crawl

Start on your hands and knees on the floor. Place your hands

slightly wider than shoulder-width apart and bend your knees

and feet at a 90-degree angle, toes pointed down to the floor.

Contract your core and use your leg muscles to lift your knees

a few inches off the ground, so your hips are parallel with the

floor. Now your hands and toes are the only things in contact

with the ground (A). Aim to keep this form with your knees

close to the ground as you simultaneously move your right

hand and left foot forward to crawl (B). Repeat with your left

hand and right foot. Continue, crawling across the room. When

you reach a stopping point, crawl backward by simultaneously

moving one hand and the opposite foot back until you return to

your starting point (C). If you have limited space, you can take

two steps forward, then two steps backward. As you crawl, be

mindful and remember to breathe. The goal: small, smooth,

and gentle movements.

8 CRAWL-STEPS FORWARD + 8 CRAWL-STEPS BACKWARD

Improve coordination &

body control by moving in

unexpected ways

CRAWL FORWARD CRAWL BACKWARD

A.

B. C.