2019-07-01_Diabetic_Living_Australia

(5) Side Step

(2) Cross Behind

(1) Side Step (3) Side Step

(4) Cross in Front (6) Tap

THE TANGO WILL

CHALLENGE YOUR

BALANCE AND

STRENGTHEN YOUR

CORE AND BACK

MUSCLES AS YOU

ALTERNATE WALKING

FORWARD, BACK AND

TO THE SIDE.

Draw your shoulders down and back,
keep your chest high, and engage your
core  as you take 3 steps forward, placing
your feet in front of one another as if you
were walking on a tightrope. On the 4th
count, rock your weight forward slightly
as you tap your trailing foot. Then, transfer
your weight back onto that same foot,
continuing to walk backward along the
narrow path for 3 steps, tapping your heel
at the end. Keep your eyes forward and go
slowly enough that you can maintain your
balance and form. Each step is one beat:
Forward Step (1), Step (2), Step (3), Toe Tap
Behind (4), Backward Step (1), Step (2),
Step (3), Heel Tap in Front (4). Add in arm
and hip movements that feel natural to you.

Choose which side you’ll travel to first. This is
your “lead” side. Take one step out to the side
with your lead foot, then cross your non-lead
foot behind your lead foot. Take another step
to the side with your lead foot, then cross
your non-lead foot in front of your lead foot.
Finish with one last step to the side, keeping
your weight there, and tap your non-lead
foot in to meet it. Then switch directions,
leading with the other foot to take 6 cross-
steps to the other side. Follow counts below.

NOTE If you’ve had a hip replacement or
have other hip-related issues, don’t cross your
feet. Step your non-lead foot directly behind
or in front of your lead foot instead.

T

a

n

g

o

Tuck your chin

slightly and look

straight ahead.

POSTURE TIP #1

TIGHTROPE WALK

CRISSCROSS SIDE STEPS

STEP 1

STEP 2

diabetic living JULY/AUGUST 2019 125

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