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.
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.
- Stand with your feet parallel, hip distance apart, holding a light weight in each hand, then step back with your left leg.
- 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.
- 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.
- 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.
- Bring the weights down, engaging the shoulder blades, and then press them back up.
- 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.
- Stand tall with feet together, holding light weights by your sides.
- 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.
- 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