Buttocks

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.

To really target your gluteal muscles, try squeezing them throughout these exercises. It helps isolate the muscle and maximize the movements.

• 1. Pelvic Lifts
• 2. Side Leg Lifts
• 3. Donkey Kicks
• 4. Lunges

1. Pelvic Lifts

1. Lie on your back, with your legs bent and both feet flat on the floor, hip-width apart. Rest your arms at your sides.
2. Pressing down your heels, raise your hips several inches off the floor.
3. Squeeze your buttock muscles together at the top of the movement, then relax them on the return toward the floor.
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. Side Leg Lifts

1. On your hands and knees, keep your right leg bent at 90 degrees, and raise it to the side, leading with your knee.
2. Hold for 1 second, then lower to starting position.
3. For beginners, do one set of 8-10 repetitions, then switch legs.
4. If you're more experienced, do 2-3 sets of 8-10 repetitions each, then switch legs.

3. Donkey Kicks

1. On your hands and knees, bring your right knee to your chest; then kick back, leading with the heel of your foot. Do not arch your back.
2. Straighten your right leg behind you, lifting it out and up — squeezing your buttock muscles.
3. Bring knee back to chest.
4. For beginners, do one set of 8-10 repetitions, then switch legs.
5. If you're more experienced, do 2-3 sets of 8-10 repetitions each, then switch legs.
6. More experienced exercisers may also want to add the following exercise to help tone the buttocks.

4. Lunges

1. Stand with your feet shoulder-width apart, and your knees slightly bent.
2. Place your hands by your side or out in front of you, for balance.
3. Step forward, bending your front leg.
4. Hold for 2 seconds while squeezing your buttocks, then return to the starting position.
5. Do 3 sets of 8-10 repetitions per leg.

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.