126 MARCH/APRIL 2019 diabetic living
The plank
engages many
of the major
muscles,
stimulates body
alignment and
posture, and can
be performed
with many
variations based
on individual
ability.
Power
MoveWORDS^ ROBERTPOWELL^ PHOTOGRAPHYMARTYBALDWINCURL & EXTEND
The push and pull
of these exercises
helps upper-arm
balance.
A. BICEPS CURL Stand tall
with knees slightly bent,
feet shoulder- to hip-width
apart, shoulders back.
Grab dumbbells*, arms
at sides, palms forward.
Bend elbows and curl
dumbbells towards your
shoulders, keeping
arms tight at sides,
wrists stiff and
core engaged.
All movement
should occur
at elbows. Slowly
lower to start. Repeat.
B. OVERHEAD
TRICEPS EXTENSION
Stand tall with knees
slightly bent, feet shoulder-
to hip-width apart. Grab
one dumbbell with both
hands. Extend arms over
head, aligning elbows
with ears. Then slowly
bend elbows, lowering
hands behind your head,
keeping your elbows
tight to ears, with wrists
stiff, shoulders stationary
and core engaged. Then
extend elbows, bringing
hands back above your
head. Repeat.3
CRUNCH & FLY
4
A
These exercises
engage the
midsection
muscles that both
flex and extend the spine.
A. ABDOMINAL CRUNCH
Lie on your back with
knees bent, feet flat on
floor, palms down. Use
your abs to curl chest
towards knees, sliding
palms towards your feet.
Once your shoulder blades
are fully off the floor,
or you reach maximum
range of motion, slowly
lower. Repeat.FEELING STRONG? Place
hands across your chest or
extend above your head.B. SUPERMAN Lie
on your stomach, arms
at sides, palms facing
up. Keeping your neck
aligned with your spine,
raise your forehead,
shoulders, chest and
feet off the floor by
curling your lower
back muscles (this may
be minimal movement).
Slowly lower back to
the floor. Repeat.FEELING STRONG?
Extend your arms, palms
down, above your head.
Simultaneously raise legs
and feet off the floor to
further engage lower
back and glutes.PLANK Get on your hands and
knees. Rest elbows and forearms
on the floor (close to rib cage) to
support upper-body weight. Cross
ankles and slightly raise feet off
the floor. Engage core to create a
flat back (do not arch, sink or raise
butt). Envision a board lying on
your body. Breathe throughout
the pose; hold it until you feel form
breaking. Rest and repeat.FEELING STRONG? Increase the
duration of hold. When you reach
1-minute holds, raise your knees off
floor and support your lower body
on the balls of your feet and toes. ■exercise
As this workout becomes easier, increase
resistance and number of sets.- Start with 1 set and build to 3.
- 2-for-2 rule: If you can do 2 reps beyond
your goal on the last set (2 sets or more),
increase resistance of your weights or band. - Increase reps to 8-12 to maintain. To improve
muscular endurance, perform 12+ reps. - With weights or bands, do 6-8 reps to
increase strength.
PROGRESSION
A
B
B