👟 How To Do The Soleus Pushup To Reduce Blood Sugar!

 👟 New Science Alert: The Soleus Pushup To Reduce Blood Sugar!

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Discover the Soleus Pushup, a simple, seated movement that researchers say can significantly improve blood glucose control by activating the soleus muscle. Learn how to do it and boost your metabolic health!

✅ The Soleus Pushup: Your New Seated Metabolic Game-Changer!

Did you know there's a small muscle in your calf that may be a powerhouse for lowering blood sugar? New research from the University of Houston has highlighted the incredible potential of the Soleus Pushup (SPU)—a low-impact muscle contraction that, when performed for extended periods, can dramatically boost your body’s metabolism and improve glucose uptake!

What is the soleus muscle?

The soleus muscle is unique: it relies heavily on blood glucose and fat for fuel, unlike most other muscles which primarily use stored glycogen. By isolating and activating it, you can potentially extract glucose directly from your bloodstream, leading to a significant reduction in post-meal blood sugar spikes!

Studies have shown an estimated 32% lower postprandial glucose excursion (blood sugar spike after a meal) when the movement is performed while taking a glucose tolerance test.

How to Perform the Soleus Pushup (SPU)

The key is a bent knee to isolate the soleus and a sustained, repetitive contraction for long periods (research used cumulative sessions of up to several hours).

🧘 Sitting (The Primary Method):

1. Sit on a chair with your feet flat on the floor, knees bent at about a 90-degree angle.

2. Keep your toes and the balls of your feet on the floor.

3. Raise your **heels** up as high as possible, then slowly lower them in a controlled, repetitive motion.

4. The action should feel like a 'mini-calf raise' from a seated position.

🧍 Standing (Soleus Calf Raise):

1. Stand and hold onto a sturdy object for balance.

2. Slightly bend your knees (this is essential to engage the soleus more than the other calf muscle).

3. Lift your heels up slowly, feeling the contraction in your lower calf, and then slowly lower them back down.

🛌 Lying:

While not the primary studied method, any exercise that involves pointing the toe with a bent knee can engage the soleus. For example, lying on your back and bending your knees, then repeatedly pushing the ball of your foot against a solid surface or resistance band.

Aim for a quick, rhythmic pace of around 50 contractions per minute and integrate these "metabolic snacks" throughout your day, especially after meals!