Abdominals

Before You Start—First Consult Your Diabetes Team

If you are not exercising regularly, or if it has been a long time since you have done so, first make sure you discuss your plans with your doctor, and have a medical exam before beginning regular exercise. Your health care team will be able to evaluate your diabetes control and cardiovascular fitness, recommend what types of exercise are best for you, and make possible adjustments to your meal plan or medication regimen prior to starting any activity.

Because the abdomen has many different muscles, the best way to tone this area is to perform several different types of exercises, including:

• 1. Leg Raises
• 2. Torso Twist
• 3. Crunches

1. Leg Raises

1. Lie on your back with your legs extended straight up.
2. Rest your arms by your sides or underneath your buttocks.
3. Keeping your lower back on the floor, lower your legs slowly to a 45-degree angle, then return your legs to the starting position for a count of 5 seconds.
4. For beginners, do one set of 8-10 repetitions.
5. If you're more experienced, do 2-3 sets of 8-10 repetitions each.

2. Torso Twist

1. Lie on your back with your hips and knees bent at a 90-degree angle.
2. Place your hands behind your head, with your elbows on the floor.
3. Bring your right elbow toward your left knee, and extend your right leg at the same time. You should be bending from the waist with your left elbow on the ground.
4. Hold for 1 second, then return to the starting position. Complete the set on one side before you go to the other side.
5. For beginners, do one set of 8-10 repetitions.
6. If you're more experienced, do 2-3 sets of 8-10 repetitions each.

3. Crunches

1. Lie on your back with your knees bent at a 90-degree angle.
2. Cross your ankles and place your hands behind your head. Do not pull on your head.
3. Contract your abs as you lift your shoulders off the floor. Remember you only need to get your upper back off the floor to strengthen your abdominal muscles.
4. Hold for 2 seconds and return to the starting position.
5. Do one set of 8-10 repetitions.

Some of the most "exercise-immune" fat is under your belly button. You can have strong abs, but you won't see them if the overlying tissue is fat. Combined with a proper diet, these tips can help flatten your stomach.

Important Notice:Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.