Legs, Thighs, and Hips

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.

Jogging and biking aren’t the only great ways to tone up your legs, thighs and hips. Rotate these exercises into your workout to see results from hip to toe.

• 1. Inner-Thigh Leg Lifts
• 2. Side Lifts
• 3. Side Rotations or Leg Lifts
• 4. Standing Leg Raise

1. Inner-Thigh Leg Lifts

1. Lie on your right side, resting your head on your right arm.
2. Bend your left leg to form a 90-degree angle at the hip and knee.
3. Lift your right leg straight up off the floor no more than 6 inches for about 10 seconds, then lower it.
4. For beginners, do one set of 8-10 repetitions on each side.
5. If you're more experienced, do 2-3 sets of 8-10 repetitions each side.

2. Side Lifts

1. Lie on your left side with your feet flexed, legs slightly in front of you.
2. Place your head on your left arm; place your right arm in front of you.
3. Raise your right leg 10 inches.
4. Hold for 2 seconds, then return to the starting position.
5. For beginners, do one set of 8-10 repetitions on each side.
6. If you're more experienced, do 2-3 sets of 8-10 repetitions on each side.

3. Side Rotations or Leg Lifts

1. Lie on your right side.
2. Keep your head up, and your left arm in front of you. Bend your left knee over your right leg, so it almost touches the floor.
3. Lift your left knee, holding it up for 2 seconds, then return to start.
4. For beginners, do one set of 8-10 repetitions per leg.
5. If you're more experienced, do 2-3 sets of 8-10 repetitions each side.

4. Standing Leg Raise

1. Stand against the wall with your feet together and your arms straight out to the sides.
2. Flex your heel and raise your right leg in front of you, bending it slightly at the knee. Try to raise your leg as high as possible, then return it back to the starting position.
3. Repeat the exercise with your leg turned out to the side.
4. For beginners, do one set of 8-10 repetitions per leg.
5. If you're more experienced, do 2-3 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.