Take the Diabetes Health Pump Survey
See What's Inside
Read this FREE issue now
For healthcare professionals only
  • 12 Tips for Traveling With Diabetes
See the entire table of contents here!

You can view the current or previous issues of Diabetes Health online, in their entirety, anytime you want.
Click Here To View

See if you qualify for our free healthcare professional magazines. Click here to start your application for Pre-Diabetes Health, Diabetes Health Pharmacist and Diabetes Health Professional.

Learn More About the Professional Subscription

Free Diabetes Health e-Newsletter
Latest
Popular
Top Rated
Diabetes Health Reference Charts
Fitness Archives
Print | Email | Share | Comments (1)

Belly Busters for Beginners


Apr 1, 2005

Be sure to consult with your diabetes care team before starting any new exercise program

Working Toward Advanced Abdominals

The following exercises are designed to gradually increase the strength of your abdominal muscles. These exercises are meant to complement the back exercises we presented in the January 2005 On the Go column (“Preventing a Pain in the Back”), with the intention of developing a total training program for the core body. The core muscles include the muscles of the abdomen and lower back, which are responsible in part for good back and spine health.

Exercise 1 - Pelvic Tilts
Lie flat on your back with hips and knees bent and feet flat on floor. Try to roll your pelvis (hip bones) backward (this procedure can be described as trying to suck your navel inward toward your spine). Hold for a count of 15 seconds and repeat 5 to 10 times.
Exercise 2 - Single Leg Raises
Lie on your back with one leg straight and the other bent at the hip and knee. Get into the pelvic tilt position as for Exercise 1, then raise the straight leg about 3 feet or until you feel a pull in your stomach muscles. Hold this position for 3 seconds. Perform 10 repetitions, then switch to the other leg. Remember to breathe regularly, with this and all the exercises, and do not hold your breath.
Exercise 3 - Controlled Leg Extensions
Lie on your back in the pelvic tilt position with your legs outstretched, then flex your knees into your chest. Return to the starting position by sliding your heels along the floor. Repeat 10 times.
Exercise 4 - Curl-Ups
Lie on your back with hips and knees bent and your feet flat on floor. Assume the pelvic tilt, tuck your chin to your chest and then very slowly curl your trunk up by first lifting your head, then shoulders, then the shoulder blades until they are 4 to 6 inches off the floor or you feel a pull on your stomach muscles. Slowly lower yourself to the starting position. Start with 10 repetitions.
Exercise 5 - Trunk Curls with Twist
Lie on your back with hips and knees bent and feet flat on the floor, and assume the pelvic tilt. Come up slowly as in the curl-up exercise, but twist the trunk as you come up so your right elbow is directed toward the left knee. Bring knee to meet elbow (but they do not have to touch). You will feel a pull in the side stomach muscles (obliques). Start with 5 to 10 repetitions.
Exercise 6 - Push-Ups
Lie on your stomach with your hands under your shoulders and your feet together. Use your arms to push your chest off the floor until the arms are fully extended. Hold for 3 seconds, then slowly lower yourself to the floor. This exercise can be modified to make it less difficult by keeping your knees on the floor.

Perform this series of exercises three times each week for one month. If you are successful, then you will have graduated to the Advanced Abdominals Club—Congratulations!


Q: I have tried working my stomach muscles but cannot perform the movements while holding my arms behind my head. Is there an alternative?

A: For every exercise, there is always another way. In this case, try folding your arms across your chest.

You can also increase the intensity of the trunk curl by holding a weight in your hands.

Q: If all I want in life is six-pack abs, do I really need to do any exercises other than those for my stomach muscles? I am about 20 pounds overweight.

A: The number of calories expended for any given activity is proportional to the amount of body mass that is in motion. While training your abdominal muscles may strengthen and define the abdominal muscles, you may not burn many calories because the activity involves only a small muscle mass. If you have a substantial amount of fat covering the muscles, you may never see the fruits of your labor. In a nutshell, “spot reducing” does not work.


Categories: Beginners, Exercise, Fitness



You May Also Be Interested In...


Comments

Posted by barben78 on 22 February 2009

Hey, maybe this information can assist with the exercises in a controlled way, I wish to share this information if it is useful Weight lifting for beginners basics exercises and workout. Weight lifting for beginners excercises programs have a lot of ground to cover before they can get started, especially since it is not something you should start doing a workout by yourself, you need a lot of guidance for this type of exercises, since for beginners there are a lot of things to know. It is always better if you inform yourself a little and then ask for help at your fitness center of choice about your workout. Obviously there are a lot of things to gain from a correct weight lifting for beginners exercises, and I sure that you want all of the benefits that would bring. So start with the basics, set a schedule, make sure that you can take out enough time for yourself to do a lot of exercises. Make sure that you do have enough time to dedicate to your new weight lifting for beginners workout program and routines, and remember, it doesn’t matter if it is for beginners¸ it is very important that you stick to it, specially since you might want nothing but the best results out of this exercises, so the second step after having your schedule done, is to set your goals and to commit to them, the easiest way in which you can accomplish something like this, is by having enthusiasm, remember, to get results out of your weight lifting for beginners excersises program, you need to be serious about it, if you are not, you will never pass from being a beginner, and it would be extremely difficult for you to achieve any goals if it is that you have them, so there you have it, the key, even for beginners is commitment, an it is easy to get, all you need to do, is to enjoy of your Weight Lifting for Beginners routines, and you will see how great and easy it can all be. It is very important in a weight lifting for beginners routine that for the first 6 weeks you commit to not skipping any exercise, especially since it would be nearly impossible to achieve results or to get used to the routine if you do not, so do your best work during this starting point of your routine, it is very important and even crucial, and if you are serious about training and workout, then you are going to be getting lots of incredible building up. So there you have it, to follow a good weight lifting for beginners workout program and exercises will lead you to have and amazing body, keep up to date with and exercise chart and wear your wrist and belt protectors for safety. Feel better about yourself, and to better your overall body both physical and mentally, there is no better than making at least for beginners some great work out, trust me, you are going to be loving the new you, and you are going to be feeling with lots and lots of strength, so start your weight lifting for beginners right now!


Add your comments about this article below. You can add comments as a registered user or anonymously. If you choose to post anonymously your comments will be sent to our moderator for approval before they appear on this page. If you choose to post as a registered user your comments will appear instantly.

When voicing your views via the comment feature, please respect the Diabetes Health community by refraining from comments that could be considered offensive to other people. Diabetes Health reserves the right to remove comments when necessary to maintain the cordial voice of the diabetes community.

For your privacy and protection, we ask that you do not include personal details such as address or telephone number in any comments posted.

Don't have your Diabetes Health Username? Register now and add your comments to all our content.

Have Your Say...


Username: Password:
Comment:
©1991-2014 Diabetes Health | Home | Privacy | Press | Advertising | Help | Contact Us | Donate | Sitemap

Diabetes Health Medical Disclaimer

The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. Opinions expressed here are the opinions of writers, contributors, and commentators, and are not necessarily those of Diabetes Health. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on or accessed through this website.