WORDS^ MICAELAYOUNG^WORKOUTJOY^PROUTY,^MARY^E.^SANDERS^PHOTOGRAPHYJOHNALEXANDERSIMPLE ROCK
SWEEPING ARMS
STEP 1STEP 2IN THE CUMBIA,
ONE FOOT ACTS AS AN
ANCHOR AS THE OTHER
STEPS FORWARD AND
BACK. PLACE YOUR
HANDS ON YOUR HIPS
WHILE YOU LEARN THE
MOVES, THEN ADD IN
THE ARM MOVEMENTS.Place your hands on your
hips. Pick one foot to stay
in place while the other
moves forward and back.
With your moving foot,
take a step forward and
shift your weight onto
this foot, rocking forward
slightly. Step in place with
your non-moving foot,
shifting your weight to this
foot. Step your moving foot
back, shifting your weight
back, then step again with
your non-moving foot,
shifting your weight again.
Continue stepping forward
and back to the beat:
Forward (1), In Place (2),
Back (3), In Place (4). After
you’ve done this sequence
four times, step your
moving foot in to meet the
other and shift your weight
onto this foot. Pause here
as you clap twice, then
repeat on the other side.Perform Step 1 as
instructed, adding
the following arm
movements. Place
one hand on your
non-moving hip and
stretch the other arm
up towards the ceiling,
keeping a bend in your
elbow. As you step
forward, sweep your
extended arm down
to chop across your
body. When you step
back, sweep your arm
back up. Remember
to stand tall and chop
through the full range
of motion by using each
muscle along your arm,
chest and upper back.
When you switch feet
after 4 times through,
switch arms as well. ■C
u
m
b
i
a
Focus on
engaging your
abs and back.POSTURE TIP #4128 JULY/AUGUST 2019 diabetic living
exercise