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- Written by Sheri R. Colberg, Ph.D., FACSM Sheri R. Colberg, Ph.D., FACSM
If you suffer from diabetes, you already know that staying fit greatly benefits your health.
Yet, many of the complications caused by diabetes can make it difficult to get the exercise you need; in fact, they can make a normal exercise routine difficult or even dangerous.
These complications don’t have to prevent you from doing safe and healthy exercise. You can still get a beneficial workout — minus the risks — by exercising your core.
Here are six of the 10 core exercises I recommend for people with diabetes from my new book with the American Diabetes Association, Diabetes & Keeping Fit for Dummies.
Abdominal Squeezes
1. Put one of your hands against your upper stomach and the other facing the other direction below your belly button.
2. Inhale to expand your stomach.
3. Exhale and try to pull your abdominal muscles halfway toward your spine. This is your starting position.
4. Contract your abdominal muscles more deeply in toward your spine while counting to two.
Return to the starting position from step three for another count of two.
Work up to doing 100 repetitions per workout session.
Plank or Modified Plank
1. Start on the floor on your stomach and bend your elbows 90 degrees, resting your weight on your forearms.
2. Place your elbows directly beneath your shoulders and form a straight line from your head to your feet.
3. Hold this position as long as you can.
Repeat this exercise as many times as possible during each workout.
Side Planks
1. Start out on the floor on your side with your feet together and one forearm directly below your shoulder.
2. Contract your core muscles and raise your hips until your body is in a straight line from head to feet.
3. Hold this position without letting your hips drop for as long as you can.
4. Repeat steps one through three on the other side.
Switch back and forth between sides as many times as you can.
Bridging
Remember to breathe throughout this exercise.
1. Keeping your shoulders on the floor, slowly raise your buttocks from the floor with your stomach tight and your lower back straight.
2. Gently lower your back to the ground.
3. Repeat steps one and two.
Pelvic Tilt
1. Lie on your back on the floor with your knees bent and feet flat on the floor.
2. Place your hands either by your sides or supporting your head.
3. Tighten your bottom, forcing your lower back flat against the floor, and then relax.
4. Repeat steps two and three as many times as you can.
Superhero Pose
1. Lie on your stomach with your arms straight out in front of your head on the floor.
2. Rest your chin on the floor between your arms.
3. Keeping your arms and legs straight, simultaneously lift your feet and your hands as high off the floor as you can. Aim for at least 3 inches.
4. Hold that position (sort of a superhero flying position) for 10 seconds if possible, and then relax your arms and legs back onto the floor.
Whether you’re still active or sedentary, working your core is a safe and smart way to improve your balance, keep you as fit as possible, and elevate your overall quality of life.
Sheri R. Colberg, Ph.D., FACSM, is the author of Diabetes & Keeping Fit For Dummies® and 11 other books, 25 book chapters, and more than 300 articles. Professor emerita of exercise science from Old Dominion University, she was honored with the 2016 American Diabetes Association Outstanding Educator in Diabetes Award. www.shericolberg.com, www.diabetesmotion.com