SEATED KNEE LIFT
HEEL TOUCHES
CHAIR DIPB
A
B
10 knee lifts
Sit on the edge of a sturdy chair with your knees bent
and toes touching the floor. Grasp the sides of the chair
behind your hips with a secure grip. Engage your core
and arm muscles, and lean back slightly, keeping your
back straight and chest high (A). Keep your upper body
here as you exhale, grip the chair, and bring your knees
towards your chest, stopping at a height that is right for
you (B). Then, keeping your upper body still, lower your
knees and gently tap your toes to the ground. Use your
grip on the chair to help you lift and lower your legs
and keep you steady. Challenge yourself by slowing
this movement down, raising and lowering your legs
with control, rather than using momentum.
If you experience back pain at any time during this
exercise, stop and rest. Before beginning again, analyse
your form. Try engaging your core (as if bracing for
impact), putting more weight on your arms or lifting
your feet only a few inches off the ground.
Strengthen
lower abs to
help reduce
stress on your
hips & lower
back.A
8 chair dips
Sit in a sturdy chair. Place your hands on the front
edge of the seat, on either side of your hips. Roll your
shoulders back to keep your chest elevated and head
up. Push up through your shoulders to lift yourself up
off the seat. Practise raising and lowering here. When
you’re comfortable, walk your feet out so your hips
clear the chair (A). To dip down, slowly lower your hips
as your elbows bend behind you. Lower only as far as
you are comfortable pushing up from, stopping before
your elbows are at 90 degrees (B). Then lift back up
using your arms, shoulders and legs. ■Work your
shoulders,
chest & triceps
with one
move!10 heel touches on each side
Sit tall in the middle of a chair with your shoulders
back, chest and head up, and feet flat on the floor.
Engage your core and place your arms at your sides
with your hands hanging in front of the chair, fingers
pointed down (A). Begin by reaching your left hand
straight down toward your heels, keeping your chest
and head facing forward, until you feel a gentle
stretch in your right side (B). Return to sitting upright,
allowing the movement to stem from your waist.
Pause here to re-engage your core, then switch sides.
Aim for slow and smooth back-and-forth movements.B
A
Stabilise your
core to
improve
posture.WORDS^ MICAELAYOUNG,ELLIEGRIFFITHSWORKOUTMICHAELLYNCH^PHOTOGRAPHYBLAINEMOATS126 NOVEMBER/DECEMBER 2019 diabetic living
exercise