Diabetic Living Australia – May-June 2019

HIP RAISES

Stand next to a chair with your

inside hand resting gently on the

chair back and your other hand

on your hip. Bend your inside

knee to bring that foot behind you.

Keeping your torso upright and your core

engaged, gently lower your inside hip

5-8cm (A). While keeping your outside

hip still, use the glute (butt) muscles of

your outside leg to lift your inside hip

up slightly higher than your starting

position (B). Lower back down. ■

8

30 seconds on each side

SIDE LEG LIFTS

Stand next to a chair

with your inside hand

resting gently on the

chair back. Grip a

pillow in your outside hand

and extend that arm out to

the side (A). Engage your

core, plant your inside foot

firmly on the floor, and lift

your outside leg out to the side

until it is under the pillow (B).

Then lower your outside leg,

just grazing the floor.

6

30 seconds on each side

MAKE IT

HARDER: Slow

down each raise

or hold your knee

at the top for

three-Mississippi

counts before

lowering.

MAKE IT

HARDER: Hold

your lifted hip

at the top for

three-Mississippi-

counts before

slowly lowering.

MAKE IT EASIER:

Don’t lift the pillow

up quite as high.

MAKE IT HARDER:

Hold your lifted

leg at the top for

three-Mississippi

counts before slowly

lowering it.

A

A

A

B

B

B

Stand with your feet shoulder-width

apart and point your toes out slightly

for balance. Hold the pillow straight out

in front of your chest with your arms

slightly bent (A). With control, lift your right

knee until it makes contact with the pillow (B),

then lower it back down to the start position (A).

Alternate raising your right and left knees.

7

45 seconds

KNEE RAISES

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