Diabetes, find out how regular exercise can help treat and manage your type 2 Diabetes.

Can regular exercise help manage your Diabetes?

Diabetes is a chronic condition that affects millions of people worldwide. It’s characterized by high blood sugar levels resulting from insulin resistance or insufficient insulin production. While medication and dietary changes are often necessary components of diabetes management, regular exercise has emerged as a powerful and natural ally in the battle against this condition. In this blog, we’ll explore the compelling relationship between regular exercise and the treatment and management of Type II Diabetes.

How does exercise help with treating Diabetes?

There are numerous ways exercise can help with your general well-being and management of Diabetes. These include but are not limited to the following;

1. Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
2. Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
3. Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
4. Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

What are some of the Benefits of Regular Exercise with Diabetes?

Regular exercise offers a multitude of benefits for individuals with Type II Diabetes:

1. Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
2. Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
3. Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
4. Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
5. Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

Understanding the Connection between Exercise and Diabetes

Regular exercise and Type II Diabetes have a profound connection. Exercise affects blood sugar levels, insulin sensitivity, and overall health in several ways:

Improved Insulin Sensitivity: Exercise helps your cells become more sensitive to insulin, making it easier for your body to use glucose for energy. This reduces the need for excess insulin, leading to better blood sugar control.
Blood Sugar Regulation: Physical activity promotes the uptake of glucose by muscle cells, lowering blood sugar levels. This effect can be especially beneficial for those with Type II Diabetes.
Weight Management: Exercise helps with weight loss or weight maintenance, a crucial factor in diabetes management. Shedding excess pounds can improve insulin sensitivity and glycemic control.
Cardiovascular Health: Diabetes increases the risk of heart disease. Regular exercise strengthens the heart, reduces blood pressure, and improves cholesterol levels, reducing cardiovascular risk factors.

What are the Benefits of Regular Exercise?

Regular exercise offers a multitude of benefits for individuals with Type II Diabetes comprising of but not limited to the below:

Better Glycemic Control: Exercise can lower A1C levels (average blood sugar over time), reducing the risk of complications associated with high blood sugar.
Weight Loss and Management: Physical activity aids in achieving and maintaining a healthy weight, which is crucial for diabetes management.
Enhanced Cardiovascular Health: Exercise improves heart health, reducing the risk of heart disease—a common complication of diabetes.
Increased Energy Levels: Regular exercise boosts energy, helping individuals with diabetes feel more active and alert.
Stress Reduction: Exercise is an excellent stress reliever, which is important because stress can impact blood sugar levels.

Current Exercise Guidelines;

The latest research recommends those with Diabetes follow the below guidelines;

	Aerobic Exercise	Resistance Exercise	Flexibility
*Frequency*	3-7 days/week	Min of 2 non-consecutive / week, preferably 3 days/week	>2-3 days/week
*Intensity*	Moderate (40-60% Vo₂to Vigorous (60-80% Vo₂)	To the point of discomfort	To point of discomfort
*Time*	Minimum 150min / week of Moderate to Vigorous Intensity (40-90% Vo₂)	1-3 sets, 10-15 reps for at least 8-10 exercises, training to fatigue	Hold for 10-30sec, 2-4 reps
*Type*	Prolonged, large muscle group exercises	Any – Ideally compound large muscle groups	any

Current Exercise Guidelines for Diabetes. NOTE: These guidelines are true from 2023, and these may change in the future.

Exercise Safety Tips & Considerations;

As with any exercise plan, it is important to consider all medical history and your current health circumstances and seek professional guidance when and where possible. Below are some considerations to keep in mind when you are exercising with Diabetes;

Remember to Be Safe and check Your Blood Glucose Levels

Regular exercise helps to lower circulating blood glucose levels. When you exercise, the sensitivity of Insulin within your body increases, increasing your muscle cells’ ability to uptake the glucose from the bloodstream and store it within the muscles. However, it is also important to keep in mind that physical activity will have a different effect on your blood glucose level depending on several different factors, including how long you were physically active, how much energy you expended, exercise intensity, type of exercises performed and much more. Whilst these impact the outcomes, exercise can lower your blood glucose levels for up to 24 hours or more, making your body much more sensitive to insulin after your workout.

Choose the Right Type of Exercise

The type of exercise you choose is essential when managing type 2 diabetes. A combination of aerobic exercise and strength training is often recommended:

Aerobic Exercise:

Aerobic exercises like walking, jogging, swimming, and cycling help improve your body’s sensitivity to insulin and reduce blood sugar levels.
Aim for at least 150 minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity exercise, spread out over at least three days.
Include activities that you enjoy to make it a sustainable part of your routine.

Strength Training:

Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle, which can improve glucose metabolism.
Incorporate strength training exercises at least two days a week, targeting major muscle groups.

Timing Matters

The timing of your exercise can influence its impact on blood sugar levels. To optimize glucose control:

Avoid exercising during peak insulin activity times (usually 1-2 hours after meals) to reduce the risk of hypoglycemia.
Consider exercising before meals or when your insulin levels are relatively stable.
Experiment with different times of the day to find what works best for you.

Be Mindful of Foot Care

Diabetes can affect the nerves and circulation in your feet, making them more prone to injury. When engaging in physical activity, wear well-fitting, comfortable shoes and examine your feet regularly for blisters, sores, or signs of infection.

Getting Started

Embarking on an exercise routine doesn’t have to be intimidating. Here are some tips to help you get started:

Consult Your Healthcare Provider: Before starting any exercise program, consult your healthcare provider to ensure it’s safe for your individual situation. We are here to help you with this, with a free online telehealth consultation to answer all your questions.
Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.
Choose Activities You Enjoy: Find activities you genuinely like to increase your chances of sticking with them. This could be walking, swimming, cycling, or even dancing.
Monitor Your Blood Sugar: Keep track of your blood sugar levels before and after exercise to understand how your body responds. Adjust your routine as needed.
Stay Consistent: Consistency is key. Aim for at least 150 minutes of moderate-intensity aerobic activity per week.

Conclusion

In conclusion, the benefits of exercise for treating type 2 diabetes cannot be overstated. It is a powerful and accessible tool that offers a multitude of advantages for those living with this chronic condition. Regular physical activity can help to:

Control Blood Sugar Levels: Exercise enhances the body’s sensitivity to insulin, facilitating the regulation of blood glucose levels and reducing the need for medication.
Improve Cardiovascular Health: By reducing the risk of heart disease, exercise not only helps manage diabetes but also protects against other associated health complications.
Aid in Weight Management: Exercise supports weight loss or maintenance, which is crucial for many individuals with type 2 diabetes, as excess weight can exacerbate the condition.
Boost Mood and Reduce Stress: Physical activity stimulates the release of endorphins, improving mental well-being and reducing stress, which is often linked to diabetes management.
Enhance Quality of Life: A more active lifestyle can lead to increased energy, better sleep, and a higher overall quality of life.
Prevent Complications: Regular exercise can lower the risk of diabetes-related complications such as neuropathy, retinopathy, and kidney disease.

It is important to remember that, while exercise is a powerful ally in managing type 2 diabetes, it should be pursued with care and attention. Consultation with a healthcare provider is crucial to developing a personalized exercise plan that suits your individual needs and capabilities.

Incorporating exercise into your daily routine is not just a strategy for treating type 2 diabetes; it’s a fundamental step toward a healthier, happier life. As with any significant change, the key is consistency. Whether you prefer a brisk walk, a swim, or a session at the gym, the long-term benefits of regular exercise for diabetes management make the effort well worth it. So, take that first step today, and let exercise be your partner in the journey to better health and well-being.

Written by Accredited Exercise Physiologist Kaitlyn Eisenhuth from Activ8 Health Club.

References: https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity

http://www.diabetes.org/living-with-diabetes/?loc=lwd-slabnav&gclid=EAIaIQobChMIjNueg4SW3wIVlVqGCh0eQA5nEAAYAiAAEgIQPPD_BwE

http://www.diabetes.org/food-and-fitness/fitness/get-started-safely/blood-glucose-control-and-exercise.html

Push-Pull: Exercise in the Spotlight

Push-Pull is an amazingly functional compound exercise to funk up your routine….!

Push-Pull Exercise

The Push-Pull exercise is a functional and fun upper-body movement that is a great way to incorporate push, pull and rotation into one movement.

Depending on sets and repetitions performed for the exercise, this is great to increase muscular strength and endurance, along with some conditioning elements.

Also try different cable heights and stances (squat, lunge, kneeling, ½ kneeling) to engage slightly different biomechanics and outcomes.

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. before trying this exercise, a foundation of pushing, pulling and rotational movement patterns must be developed.

What are the benefits of the Push-Pull exercise?

The Push-Pull Exercise is a compound movement that involves both pushing and pulling motions, engaging multiple muscle groups and offering a range of benefits.
By combining pushing exercises like push-ups or bench presses with pulling exercises such as rows or pull-ups, this exercise promotes balanced muscle development and functional strength.
It targets the chest, shoulders, triceps, back, and biceps, promoting upper body strength and muscular symmetry.
The push-pull exercise also improves posture, enhances stability, and increases overall muscle coordination. It can be tailored to different fitness levels and is an efficient way to save time while maximizing the effectiveness of your workout.

What muscles are involved in the Push-Pull?

The Push-Pull Exercise is a compound movement that engages several key muscle groups in the upper body. During the pushing phase, muscles such as the chest (pectoralis major), shoulders (deltoids), and triceps are primarily activated.
These muscles work together to generate force and push objects away from the body. Conversely, during the pulling phase, muscles such as the back (latissimus dorsi, rhomboids), biceps, and forearms come into play.
These muscles work in harmony to pull objects towards the body. By incorporating both pushing and pulling movements, the Push-Pull Exercise provides a comprehensive upper-body workout, promoting balanced muscle development, strength, and stability.

Conclusion

In conclusion, the Push-Pull Exercise is a highly effective and versatile compound movement that engages multiple muscle groups in the upper body. By combining pushing and pulling exercises, such as push-ups and rows, this exercise promotes balanced muscle development, strength, and stability.

The pushing phase activates muscles like the chest, shoulders, and triceps, while the pulling phase targets the back, biceps, and forearms.

By incorporating both pushing and pulling movements into your workout routine, you can achieve a well-rounded upper-body workout, improve muscle coordination, enhance posture, and boost overall upper-body strength. So, whether you’re a beginner or an advanced fitness enthusiast, the Push-Pull Exercise is an excellent addition to your exercise regimen.

If you need further guidance, please contact us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Exercise in the spotlight: Back Extension

Benefits of regular back extensions and the immediate results you can accomplish!

Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination as well as reducing fatigue and stress levels.

What muscles are trained with the back extension?

Depending on the back extension variation you are performing, the muscles involved will vary slightly, however, these exercises are primarily used to strengthen the muscles of the lower back and posterior (back) chain. It targets the Erector Spinae, Glutes, Hamstrings, and other core muscles that are important for maintaining a healthy posture. By performing this exercise regularly, you can increase the strength and flexibility in your lower back as well as improve your overall body composition. Additionally, it can help reduce back pain caused by weak or tight muscles in the lower back region.

What are the benefits of Back Extension exercises?

Doing regular back extensions can bring numerous benefits to your health. Not only can it help improve your posture, but it can also reduce the risk of suffering from back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.
Furthermore, doing regular back extensions has long-term effects that will benefit you for years to come. Regularly doing these exercises will help keep your spine healthy, which is essential for maintaining a healthy lifestyle, improving balance and coordination as well as reducing fatigue and stress levels.

What is the easiest way to perform the back extension and what are some progressions?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Prone (facing down) Floor – Supported Back Extension
Swissball-Supported Back Extension
Isometric Back Extension
Back Extension (Dynamic)
Back Extension with Rotation

Note: This exercise and back extension alternatives can be further regressed and progressed for added benefits!

What is the Back Extension?

Back Extension Machine — back extension machines

The back extension exercise primarily targets the muscles of the lower back, including the Erector Spinae muscles, whilst also engaging the Glutes, Hamstrings, and core muscles. The exercise is typically performed using a back extension bench but variations can be done using a stability ball or even on the floor, which we will explore throughout this blog.

To perform the back extension exercise:

Start by positioning yourself face-down on the back extension bench with your legs secured under the footpads and your upper body hanging freely.
Cross your arms over your chest or place your hands behind your head
Whilst engaging your core muscles, slowly lift your upper body off the bench by extending your back muscles
Continue lifting until your upper body is in line with your legs or until you feel a stretch in your lower back.
Hold the extended position briefly, focusing on maintaining control and engaging your muscles.
Slowly lower your upper body back down to the starting position.
Repeat for the desired number of sets and repetitions.

It’s important to note that proper form and control are crucial in this exercise to prevent strain or injury. As always, consult with a qualified fitness professional before attempting new exercises, especially if you have any pre-existing conditions or concerns.

What are some back extension benefits?

Incorporating back extensions into your exercise routine holds multiple benefits in many different elements. Back extensions help in strengthening the lower back, increasing surrounding muscular strength, endurance and ability to support your spine to promote healthy posture and reduce the risk of lower back pain. Furthermore, this exercise helps enhance core stability, which is essential for maintaining proper posture, balance, and overall functional strength. Moreover, while primarily targeting the lower back, back extensions also engage the gluteal muscles (Glutes) and Hamstrings to a lesser extent. Strengthening these muscles can improve hip stability and overall lower body strength.

It’s worth noting that as with any exercise, it’s important to use proper form and technique when performing back extensions to maximize their benefits and minimize the risk of injury. If you have any underlying health conditions or concerns, it’s advisable to consult with a qualified professional before incorporating back extensions into your routine.

What are some progressions?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

Screen Shot 2023 05 31 At 4.27.16 Pm — Exercise in the spotlight: back extension 13

We have provided a safe exercise progression below with video demonstrations of each to help you.

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further regressed and progressed, which we will review in further blogs so stay tuned!

1. Upper Body Prone (Face Down) Back Extension

2. Prone Floor-Supported Back Extension

3. Stability Ball Back Extension

4. Isometric (Holding) Back Extension

5. Dynamic (Moving) Back Extension

6. Dynamic (Moving) Back Extension with Rotation

Conclusion

The Back Extension exercise is critical to a well-balanced training routine, providing essential strengthening demands to your posterior muscles, in particular the Erector Spinae, Glutes and Hamstrings.

Improvements from these exercises will result in improved posture and reduced risk of suffering back pain and other spine-related problems. Additionally, doing regular spine exercises can help you become more flexible and strengthen the muscles in your back, leading to improved overall physical performance.

It is important to start adding these exercises to your routine with a variation you can handle, before gradually increasing the complexity and demand with more challenging variations.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Kaitlyn Eisenhuth, an Exercise Physiologist at Activ8 Health Club

Woodchop – Exercise in the Spotlight

A fantastic and highly beneficial rotational exercise that will work multiple muscles in one simple movement!

Kneeling Woodchop

The Horizontal Cable Woodchop exercise is one of the best rotational exercises that can easily be modified and applied to your training regime today. This is primarily due to its strengthening nature of the large number of muscles acting around your trunk, whilst increasing your mobility along your spine and hips which will significantly reduce the risk of lower back pain. Furthermore, it’s a fantastic way to train and strengthen your “core muscles” in an alternate manner when compared to your general core workouts due to the dynamic movements involved. In saying this, it is an exercise that’ll surely raise a sweat and get your heart pumping too!

The Woodchop is an exercise that is diverse in how it can be performed, by making it easier or harder depending on the level you may be at. Although, it is critical as with every exercise, that you build up to the more challenging variations to ensure safety is maintained. Throughout this blog, some exercise progressions and regressions are included, in which further progressions can be implemented which will be discussed in future blogs.

What are the benefits of the Woodchop exercise?

The Horizontal Cable Woodchop is a fantastic functional exercise that targets numerous muscles in one movement. It can be utilised as a strengthening, flexibility, and/or cardiovascular exercise, with all involving aspects of balance, depending on the weight and intensity you perform the movement.
It also is a very relevant movement required in everyday life that will help improve your ability to enjoy life and complete your ADLs.
Noting the benefits of flexibility, the woodchop is a great exercise to further help open up your back and hip muscles to aid with any potential stiffness, which is extremely common in these areas among all adults.

What muscles are working during the Woodchop exercise?

During the woodchop, multiple muscles are engaged, making it a compound exercise. Two major muscles of your core are heavily targeted, them being your transverse abdominals, as well as your obliques. Further engagement of many muscles located in your back, arms (biceps, triceps), shoulders (pecs, rotator cuff, deltoid), and legs (quadriceps, glutes, calves) are activated.

What are some exercises variations of the Woodchop?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. Additional considerations must be taken regarding what you are trying to achieve with the exercise and any other medical concerns, so it is recommended to seek professional advice and guidance where required. A safe exercise progression may include the following:
– Pallof Press
– Seated Horizontal Cable Woodchop
– Standing Horizontal Cable Woodchop
– High to Low / Low to High Cable Woodchop
– ½ Kneeling Horizontal Cable Woodchop
– Kneeling Horizontal Cable Woodchop
Note: These exercises can be further progressed for added benefits, however, start with these and get rotating more…..!

The Horizontal Cable Woodchop is a fantastic functional exercise that targets multiple muscles in one movement. Not only can the woodchop be utilised as a strengthening exercise, but it also holds benefits in increasing movement and flexibility in your hips and spine, as well as training your cardiovascular system depending on the weight and intensity you perform the movement. Furthermore, it is a good exercise to test your balance during a movement.

The woodchop is also a very common movement that all individuals perform in everyday life without even realising. The simple motion of fastening your seatbelt, moving a box from the floor to the shelf, or swinging a golf club, is the perfect replication of this. Mastering the woodchop will be very beneficial when having to complete tasks of this movement in your everyday life.

To perform the Standing Woodchop, follow these simple steps;

Attach a hand grip to the cable muscle and position it ~10cm above your belly button
Ensure your feet are firmly positioned shoulder width apart with a slight bend in your knees
With both hands, grasp the handle and extend your arms outright
Take a deep breath in
Whilst breathing out, pull the handle across your body in a controlled manner, keeping your arms straight at all times
Twist your torso during the movement, whilst having a slight twist in your hips and inside leg
When pulled all the way across, pause in this position before returning to the start
Repeat for specified sets and reps

Note: You should only pull across to where you are comfortable and pain-free.

What are some exercises variations of the Woodchop?

As previously mentioned, the woodchop exercise can easily be modified to meet everyone’s current fitness levels, medical condition and training goals. As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained and seek professional advice and guidance where required.

We have provided a safe exercise progression below with video demonstrations of each to help you.

Screen Shot 2023 04 28 At 2.10.10 Pm — Woodchop - exercise in the spotlight 18

If you have any further questions, please contact us anytime.

Note: These exercises can be further progressed for added benefits, however, start with these and get rotating more…..!

Video Demonstrations

Pallof Press

Seated Horizontal Cable Woodchop

Horizontal Cable Woodchop

High to Low / Low to High Horizontal Cable Woodchop

Half Kneeling Woodchop

Full Kneeling Horizontal Cable Woodchop

Conclusion

In conclusion, the Horizontal Cable Woodchop exercises are an extremely relevant exercise that holds many benefits comprises but not limited to increasing neuromuscular strength, cardiovascular and overall mobility of your spine and hips. The benefits of the exercise however depend upon its application and these must be considered when introducing it into your training routine.

Another benefit of the Woodchop is that it can be easily progressed or regressed depending on your fitness level, health circumstances and goals. In addition, these movements are an excellent way to reduce the risk and treat many musculoskeletal injuries such as the lower back.

Like all exercises, it is critical that you gradually introduce these exercises that you can safely and correctly perform, before working towards the more challenging and progressive variations as shown within this blog. If you are unsure about any of these, it is imperative that you seek professional advice.

If you need further guidance, please reach out to us and take advantage of a free 15-minute telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club

Leg Lifts (Supine) – Exercise in the Spotlight

An exercise that’ll strengthen your core and all you need is the floor…!

The Supine leg lifts are great exercises that target your “core muscles“, and can be progressed (harder) or regressed (easier) depending on what level you may be at! In addition, the beauty of this exercise is its simplicity and effectiveness whether you situate yourself on a gym mat, park grass, or on a sandy beach!

Irrespective of the exercise being completed, it is vital to remember the importance of effectively building up how challenging the exercise is in a safe manner. Included throughout this blog are fantastic exercise progressions and regressions for you that you can utilise immediately!

What is the Supine Leg Lift?

Supine (meaning laying on your back) Leg Lift is a fantastic exercise that engages the many muscles within your core region. Don’t be fooled, it is not just your abdominals activating throughout this exercise, but many more acting on your Lumbar-pelvic when performed correctly….!

What are the benefits of the Supine Leg Lift?

There are many associated benefits of the Supine Leg Lift exercise. Due to their nature in activating your “core muscles” (abdominals, back, pelvis and hip muscles), these exercises promote healthy hip, lower back health and stability just to mention a few.
It has been proven that these exercises are critical to delaying or reducing the onset, management and even treatment of lower back pain.
Finally, the overall simplicity of this exercise is next to none, allowing you to complete it anywhere, anytime!

What are some progression and regression exercises to the Leg Lift exercise?

Screen Shot 2023 02 22 At 1.12.55 Pm E1677032053247

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained. A safe exercise progression may include the following;
Supine Pelvic Floor Activation / Unilateral Table Top
Short Lever Supine Leg Lift
Bilateral Table Top
Long Lever Supine Leg Lift
V-Sit
Hanging Leg Lift
Note: This exercise can be further progressed for added benefits!

What is the Long Lever Supine Leg Lift?

The Supine Leg Lift is a fantastic exercise that engages the muscles within your core. The beauty of the Supine Leg Lift is the fact that it is so simple to set up, requiring minimal to no equipment. It is a great alternative exercise to train your core when you have no equipment or want to spice up your usual routine! Although it may seem easy due to its simplicity, it is deceivingly challenging with many benefits that this blog will explore!

To perform this exercise, follow these simple steps;

Find a suitable and comfortable position to lie down in
Place your hands either by your side or under your buttocks
In a synchronised manner, lift your legs up, ensuring you keep your back on the floor
Once you reach the top (~90 degrees), pause before you lower your legs with control
Ensuring your heels do not touch the ground, pause in this position
Repeat steps 3 to 5 for specified reps and sets

What are the benefits of a Supine Leg Lift?

As mentioned in this blog, the Supine Leg Lift is a great exercise to target your core muscles, but let us get specific!

Many people are under the assumption that our core muscles are our stomach muscles or “abdominals”, which is partially correct. In fact, our core muscles are comprised of the many muscles in our abdominals, lower back, pelvis and hip region. Exercising these areas to increase muscular strength and endurance is vital to promote healthy hip and back health and stability.

So with that cleared, you may be thinking about the specific benefits of the Supine Leg Lift! Well, through the activation of your muscles within the core region, strengthening in this area will coincide. Specifically, strengthening this area will in tandem hold many benefits to greater support and stabilisation within your hips and lower back, which can therefore help reduce or delay the onset of pain. In saying this, the lower back is one of the most prevalent areas subjected to pain in adults.

Furthermore, strengthening of your core helps increase your ability to complete activities of daily living, such as walking, more efficiently and safely with less effort. In saying all this, the overall simplicity of being able to complete it, requiring minimal to no equipment to set up is a massive benefit!

What are some progression and regression exercises to the Supine Leg Lift?

As with all exercises, it is critical that you gradually build up to these more challenging exercises to ensure safety is maintained.

We have provided a safe exercise progression below with video demonstrations of each to help you work towards and beyond the Long Lever Supine Leg Lift.

Supine Leg Lift Progressions — Leg lifts (supine) - exercise in the spotlight 24

If you have any further questions, please contact us anytime.

NOTE: This exercise can be further progressed, which we will review in other blogs so stay tuned!

Supine Pelvic Floor Activation / Unilateral Table Top

Short Lever Supine Leg Lift

Bilateral Table Top

Long Lever Supine Leg Lift

V-Sit

Hanging Leg Lift

Conclusion

The Supine Leg Lift is a simplistic yet effective exercise that can be implemented into your training regime despite where you may be. Using your own body weight against (and with) gravity, resistance will be given, holding many benefits targeting your core region!

The given exercise progressions and regressions should slowly be worked through and further implemented once your body has become accustomed to whatever level you may be at!

If you need further guidance, please reach out to us and take advantage of a free 15min telehealth consultation with our exercise physiologist.

Written by Paolo Mitry, an Exercise Physiologist at Activ8 Health Club