Have you heard of Soleus pushups? It’s a specific type of pushup that targets the soleus muscle in your calves. But did you know that some people are using Soleus pushups as a way to help lower their blood sugar levels?
The research, from Mark Hamilton, a professor of Health and Human Performance at the University of Houston, suggests soleus pushups beat out exercise, weight loss, and intermittent fasting for improving blood sugar regulation. Sitting in a chair might do more to lower your blood sugar and avoid type 2 diabetes than going for a walk or a run. By performing a special type of exercise using a muscle in your lower leg, you can boost your metabolic health, says University of Houston professor of Health and Human Performance, Marc Hamilton, Ph.D. If so, keep reading to learn more about this simple sitting exercise that can lower blood sugar and burn fat.
The theory behind this is that when you engage the soleus muscle, it can help improve insulin sensitivity in the body. This means that your body is better able to regulate blood sugar levels, which can be particularly beneficial for those with diabetes or pre-diabetes.
For these reasons, there is a need for understanding the biochemical effects of sustaining an elevated rate of oxidative metabolism by skeletal muscle, but with a subtle rate of whole-body energy expenditure. The study found that the Soleus push-up was more effective at improving oxidative metabolism than exercise, weight loss, or intermittent fasting. Specifically, the study found a 52% improvement in dropping sugars out of the blood, a 60% reduction in insulin requirements, and an increase in fat metabolism.
However, it’s important to note that while incorporating Soleus pushups into your workout routine may have some benefits for blood sugar management, it should not be used as a replacement for other medical treatments or lifestyle changes recommended by your healthcare provider.
Muscle glycogen was determined from the measurement of glucose after acid hydrolysis with HCl using a standard enzymatic technique. Immediately upon taking the biopsy, any connective tissue or blood was removed and then frozen in liquid nitrogen. After neutralization with NaOH, the resultant glucose concentration was determined by incubating for 45 min at room temperature with an Infinity Hexokinase reagent (Thermo-Scientific) that contained hexokinase and G-6-P dehydrogenase.
How to Do Soleus Pushups
The participant characteristic by activity level interaction was determined with a mixed effects model to determine if there was a difference in the iAUC response to SPU1 within each subdivision pair (far right column). From this analysis, we conclude that there was no evidence to suggest men were different than women for the glucose response to SPU1 nor were there any significant characteristic by activity level interactions for the other 5 characteristics. The soleus pushup activates the soleus muscle differently than when standing or walking. Anyone who has lower-body mobility issues, specifically in the lower leg and ankle, can do a soleus pushup, says Vasquez. “These are especially great for beginner exercisers and those that have limited mobility because they require minimal movement and can be performed while sitting,” says Vasquez. According to Prof Hamilton, the 600 muscles in your body usually contribute only about 15 per cent of your total body’s oxidative metabolism in the three hours after consuming carbohydrate.
Plasma insulin (Mercodia) and C-peptide (Millipore Sigma) concentrations were measured with commercially available ELISAs. EDTA treated venous blood was obtained every 30 min from an indwelling catheter in an antecubital vein and processed to measure plasma C-peptide in addition to insulin and additional assays (beyond the scope of this paper). The 6 mL blood samples were centrifuged at 1000 × g for 15 min in a refrigerated centrifuge and the resultant plasma stored at −80C. For reasons beyond our control, there was not venous plasma available for insulin assays in 3 of 15 subjects for SPU1 and 2 of 10 for SPU2 comparisons. In addition to a thorough explanation of study requirements and demonstration of procedures, time was allotted for ensuring each individual was comfortable with how to weigh and pre-package their food to maintain a consistent diet the day before each test day. If the participants felt that replicating their diet would be difficult, we purchased and provided them with food.
This model is consistent with the findings that the total body skeletal muscle mass at rest accounts for ∼15% of the total systemic glucose oxidation in the postprandial period in nondiabetic controls with similar age and BMI as participants in the present study (Kelley et al., 1994). SPU contractions caused a 2.1- (SPU1) and 2.9-fold (SPU2) increase in the total body carbohydrate oxidation (Figure 4A). As shown in red bars in Figure 4B, the local contractile activity was sufficient to raise glucose oxidation above all inactive muscles and other body tissues combined.
To do Soleus pushups, start by getting into a pushup position with your hands directly under your shoulders and your feet hip-width apart. Instead of lowering your whole body towards the ground, keep your legs straight and use your calf muscles to push your heels towards the floor.
Repeat this movement for a set number of repetitions, making sure to engage your calf muscles throughout the exercise. You may feel a burning sensation in your calves, which is a sign that you are effectively targeting the soleus muscle.
Conclusion
While there is some anecdotal evidence to suggest that Soleus pushups may help lower blood sugar levels, more research is needed to fully understand the impact of this exercise on glucose regulation. If you are interested in trying Soleus pushups as part of your fitness routine, be sure to speak with your healthcare provider first to ensure that it is safe and appropriate for your individual needs.
