Diabetic Living Australia – May-June 2019

CHAIR SQUATS

SHOULDER

CIRCLES

Hold a pillow to

your chest and

stand in front of

a chair as if you

were about to sit down.

Place your feet slightly

wider than shoulder-width

apart, with your toes

pointed slightly outwards,

and engage your core

(as if bracing for impact)

(A). Keeping your eyes

forward and your chest

up, push your hips back

and down until you feel

yourself at the chair’s edge

(B). Without sitting, drive

through your heels to push

back up to standing (A).

Stand tall and,

keeping your arms

slightly bent, hold the

pillow straight out in

front of you, at eye level (A).

Keep your arms straight and

circle them to the left and

down, dropping the pillow

below your belly button (B).

Bring your arms around

to the right and back to

the top to complete one

full circle. Pause at the top

(A) and change directions,

performing one full circle,

this time starting to the right.

Continue alternating sides.

1

2

exercise

45 seconds

45 seconds

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do^ the^ circu

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eight^ that^ is

reasonable

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add^ water.

A^1 L^ carton

of^ water^ is^ e

qual^ to^

a^1 kg^ weig

ht.

MAKE IT

HARDER:

Trade the

pillow for a

2kg weight.

MAKE IT HARDER: Trade the

pillow for a 1kg weight.

A

A

B

B

diabetic living MAY/JUNE 2019 123