Before getting up while still laying on your bed do these abs-excersises with in betweens; just on the matras no pillows ever!
ABS EXERCISES
#1. Lay flat on bed, get your knees up in an angle of 100-110 degrees and keep flat on both feet on the matras.
Both hands straight out laying next to your body, hands flat and palms aiming towards the matras. Keep them close to the matras, just above it while stretching them out and back, while getting up a little thus using your abs and back relaxing again. Keep underpart back in matras. 30 repeats.
#2. Lay flat on bed, get your knees up in an angle of 100-110 degrees and keep flat on both feet on the matras.
Both hands straight out laying next to your body, hands stretched with thumbs up. Keep them arms close to the matras while stretching them out and back, while getting up a little thus using your abs and back relaxing again. Keep underpart back in matras. 30 repeats.
#3. Same angle but now cross one leg over the other legs knee. Stretch our your hands horizontally in front of you completely till they meet with the pointing fingers. Keep that position. Keep underpart back in matras during complete exercise!
Stretch out 10 times forth and back crossed aiming just over the foot laying on the knee.
Stretch out again less crossed 10 times the same way over the foot but now just past the ankle.
Stretch out again 10 times less crossed the same way over the foot but now over the middle of the underleg.
Stretch out again 10 times less crossed the same way over the foot but now over knee.
Now change the other foot over the other knee and repeat the exercises to foot, ankle, middle underleg and knee.
#4. Lay flat on bed, get your knees up in an angle of 100-110 degrees and keep laying flat on the matras. Spread your legs halve wide open, feet on outsides, about 90 degrees angle combined legs. Keep your arms stretched out horizontally between your legs pointing fingers held together thumbs folded inwards against the palms underneath pointing fingers
Now get up a little while using your abs and stretching out moving little towards the feet and back. Keep back in matras. 30 repeats.
- You have to build up endurance to reach 30 repeats so start with 10 repeats and try more every other day.
- Keep 1 day of rest in between a set of exercises the first weeks.
- Combine exercise 1 and 2.
IN BETWEEN EXCERCISES
1. (to relax your abs) Lay flat out on your back and squeeze your glutes 7 seconds and release them; 7 repeats.
2. Lay flat on your back and get up 1 leg flat on foot 110 degrees and back laying down on heal. Now other leg the same. 7 repeats.
3. Lay flat on your back and stretch out completely (make leg longer) while on the matras and back. Same with other leg afterwards. 7 repeats.
4. (Neuropathy/stiffness feet) Lay flat on back:
#A: pull up 1 leg 100-110 degrees, put other foot over that knee and start spinning rounds of that foot in left way like a little windmill. 10 rounds. Now to the right way, again 10 turns.
#B: pull up other leg 100-110 degrees, put other foot over that knee and start spinning rounds with that foot in the left direction like a little windmill, 10 rounds. Now to the right way, again 10 turns.
#C: Put both legs with feet flat on matras in 100-110 degrees. Start moving, kneeding your toes all at once up and back. Keep feet on the matras while doing so. Move them toes in and out, 20 repeats all together at once. Rest 1 minute afterwards.
MIND YOU:
1. all in between exercises are very important so do them after each abs exercise!
2. In time I established doing all these excersises every morning before getting up. This way I burn left over sugar and get lower values and I get a good set of abs which are vital for your back support.
Diabetes: stress management needed!
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