- Denise Austin shares ‘effective’ core exercises for women over 50 Prevention.
- Her favorites include stand-up routines, planks and bicycle crunches.
- Star also gives you tips on how to get the most out of your chosen move.
Denise Austin has a wealth of knowledge when it comes to staying fit and living a healthy lifestyle. The 67-year-old fitness pro shares her best health tips and easy workout moves to motivate her followers. Recently, PreventionAustin reveals her recommended core workouts for women over 50 and shows you how to do them.
Standing Crunch
Let’s start with the standing crunches: Maintaining core strength as you age is important for your overall health, but Austin explains that many of his followers “hate touching the ground while working out,” which is why he’s included standing crunches in his routine.
Standing crunches are a great beginner-friendly exercise that’s super effective. Austin previously shared a demonstration of the move, saying it’s his favorite exercise for firming your lower abs. Stand up straight with your arms above your head and alternate between pulling your knees in towards your chest and crunching downwards to bring your torso in line with your knees.
Board
While there are plenty of great standing exercises to add to your routine, Austin says, “A good plank is one that can’t be ignored…I think you should have one of them as part of your ab routine.” Fitness pro Austin explains that planks are one of the best ways to target your transverse abdominis, the deep core muscle that holds your abs in place and provides the support and stability they need.
Both the high plank (on both hands) and the low plank (on your elbows) are effective variations, but Austin recommends doing a low plank if you have wrist issues. Plus, there are plenty of other ways to modify the plank. Austin recommends doing an elevated plank for those who don’t want to get completely down on the ground. Simply perform a plank with your hands and elbows resting on a surface like a desk, kitchen counter, or a stable chair.
Bicycle Crunch
“If you’re on the ground, cycling is the best exercise because it engages your lower abs, obliques and rectus abdominis,” says Austin, calling it one of the most “efficient and effective” exercises. “Cycling is one of the best exercises for engaging all of your core muscles,” she adds.
It’s also a great exercise for women over 50, as it allows you to move your legs and bend your knees, “which helps you master your technique.” To do the bicycle, lie on your back with your shoulders and legs raised. Place your hands behind your ears and pull your knees in toward your face to meet your opposite elbow, then straighten them out and repeat on the other side.
No matter what core exercises you add to your workout routine, Austin explains that learning the mind-muscle connection and how to use your abs is key. “To really work your abs, you need to learn how to tighten and contract them,” she says. “It’s important to really work your entire abs. You can even practice this while seated – tighten your abs as if you’re tightening a corset – and it really helps you understand how to work your abs correctly.”
Looking for more movement? Check out Austin’s favorite tips, tricks, and workouts below.
Shannen Zitz is Prevention, It covers everything from lifestyle, health, beauty, relationships, and more. Prevention, She graduated from the State University of New York at Cortland with a BA in English. When she’s not reading or writing, you can find her frequenting skincare and makeup forums on Reddit or occupying the squat rack at the gym.
