Start with three-pound dumbbells and my easy moves twice a week to strengthen the muscles in your legs, arms, chest and abdomen. Remember to get your doctor's OK.

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Lunge with Biceps Curl

Start with three-pound dumbbells and my easy moves twice a week to strengthen the muscles in your legs, arms, chest and abdomen.

Do 12 lunges with your right leg forward, then do 12 more with your left leg forward.

  1. Stand with your feet parallel, hip distance apart, holding a light weight in each hand, then step back with your left leg.
  2. Dip into a lunge with your right leg forward. As you dip down, bend your elbows, performing a biceps curl. Keep your back straight as you go down and then back up.

Tips

  • Step back far enough into the lunge so that the front knee stays over your ankle as you dip down. Your front knee should not drift forward over your toes.
  • Keep your shoulders over your hips—do not lean forward.
  • Your hip can go down as low as your knee (about a 90-degree bend of the knee).
  • As you do a biceps curl, keep your elbows directly underneath your shoulders.

Dumbbell Chest Press

Repeat 12 to 15 times.

  1. Position yourself either on a stability ball (available at amazon.com) or a dense pillow so your torso is above the floor. Hold weights over your chest; turn the weights so they are end to end.
  2. Bring the weights down, engaging the shoulder blades, and then press them back up.

Tips

  • Squeeze the shoulder blades together to anchor the upper back when the weights are in the lowest position.
  • Stay in control when doing the presses. Do not let your weights sink lower than your shoulders.

Calf Raises with Side Lateral Lift

Repeat 12 to 15 times.

  1. Stand tall with feet together, holding light weights by your sides.
  2. Lift up onto your toes, lifting weights laterally to shoulder height. Pull your shoulder blades together and then lower the weights slowly as you lower yourself from your toes to a standing position.

Tips

  • Keep your shoulders back and chest up.
  • Pull your shoulder blades together at the top of the move and control the weights as you lower them.
  • If the lateral raise bothers your shoulders, try turning your palms slightly upward.

Written by: Kathy Smith, a leading fitness educator

From our sister publication, Diabetes Focus, Fall 2011

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 14 Sep 2011

Last Modified: 11 Sep 2015