Denise Austin’s Fit Over 50: Glute-Toning Moves for a Stronger Booty
Targeted workouts that unlock stability, mobility, and confidence for active aging.
Denise Austin, the iconic fitness expert and advocate for active aging, continues to inspire generations with approachable, effective, and enjoyable workouts. Her #FitOver50 movement—celebrated by followers worldwide—proves that gaining strength, confidence, and healthy curves is achievable at any age. Recently, Austin shared a new workout video showcasing her three go-to moves to tone, tighten, and lift the glutes, helping women (and men!) keep their backsides their best side well into their golden years.
Why Glute Strength Matters—Especially Over 50
Strong glutes aren’t just about aesthetics. As we get older, muscle mass naturally decreases—a process called sarcopenia—which can negatively impact stability and metabolism. Maintaining and building muscle in the lower body:
- Improves balance and reduces the risk of falls
- Boosts metabolism, supporting a healthy weight
- Enhances posture and relieves back strain
- Contributes to overall mobility and independence
“Building muscle in your lower half is a great way to boost the metabolism and get that toned muscle look that is so flattering!” writes Austin, echoing the importance of these targeted movements.
The Three Essential Moves to Lift and Shape Your Booty
In her latest Instagram workout, Denise Austin highlights three powerhouse moves. Each targets the glutes and supporting muscles, and can be performed anywhere, with minimal to no equipment. For best results, perform each exercise for one minute per side—switch legs or sides halfway as indicated.
1. Leg Lifts
Purpose: Targets the gluteus maximus and hamstrings for a lifted and toned look.
- How to Perform:
- Stand with your feet together, hands gently resting on the thigh of your supporting (front) leg.
- Plant the standing leg firmly, lean forward slightly, then extend your other leg back and lift it toward the ceiling—squeezing the glutes at the top.
- Lightly tap the toe of your raised leg to the floor before kicking it back up again.
- Focus on keeping the movement controlled, and avoid arching your lower back.
- Continue for 1 minute, then switch to the other leg.
Tip: Avoid letting your body sway or using momentum. The standing leg will feel the burn as well—great for stability and balance!
Leg Lifts: Key Benefits
- Tones the back of the legs and buttocks
- Improves hip extension strength
- Supports daily movements like climbing stairs
2. Squat Plus Front Kick
Purpose: Combines lower-body strength, balance, and core stability in one dynamic motion.
- How to Perform:
- Start with feet shoulder-width apart, arms extended parallel to the floor.
- Bend your knees and lower your buttocks into a squat—keep your chest lifted and weight in your heels.
- As you stand up, swing your arms back for balance and kick one leg forward (like a controlled front kick).
- Return your kicking leg to the floor and immediately move into the next squat.
- Do this move for 1 minute per leg, then switch sides.
Tip: Keep your core engaged and move fluidly between squat and kick. This helps build functional strength that translates to everyday activities.
Squat Plus Front Kick: Why It Works
- Strengthens quads, hamstrings, glutes, and hips
- Improves coordination and flexibility
- Boosts heart rate for a mini cardio effect
3. Standing Deadlift (Bodyweight Deadlift)
Purpose: A classic, foundational move for strengthening the entire posterior chain—hamstrings, glutes, and lower back.
- How to Perform:
- Begin standing with feet shoulder-width apart, hands in gentle fists in front of your thighs.
- With a slight bend in your knees, pivot from the hips, sending them back as you lean forward—keeping your back flat and fists moving toward your feet.
- Pause feeling a stretch in your hamstrings, then squeeze your glutes to stand tall again.
- Maintain controlled motion and avoid rounding your back.
- Repeat for a full minute.
Tip: Each rep should be slow and deliberate, focusing on the hip hinge—not a bend at the waist—for the most effective muscle activation.
Deadlift Benefits
- Develops functional lower body strength
- Improves balance and posture
- Helps prevent lower back pain by targeting support muscles
Workout Structure: Maximizing Your Routine
Denise Austin recommends these moves as standalone exercises or as part of a larger routine. Here’s a sample workout structure inspired by her approach:
- Warm up for 3–5 minutes (march in place, light stretches)
- Round 1: Leg Lifts – 1 minute each side
- Round 2: Squat plus Front Kick – 1 minute each leg
- Round 3: Deadlifts – 1 minute
- Rest as needed, then repeat 2–3 times for a complete lower-body session
Listen to your body and adjust volume and intensity as needed.
Add this circuit to your weekly regimen to see improvements in muscle tone, posture, and confidence—no gym required.
Tips for Staying Motivated and Safe After 50
- Pace yourself: Start slow, prioritize form over intensity, and progress as you build strength and endurance.
- Stay consistent: Short and regular sessions are more beneficial than occasional intensive workouts.
- Engage the core: With every movement, gently pull your navel toward your spine for stability and better results.
- Mind your joints: Focus on pain-free range of motion. Stop if you experience sharp discomfort.
- Pair with cardio: Combine these moves with walking, cycling, or swimming for full-body health.
- Stay hydrated and nourished: Proper nutrition and hydration support muscle recovery and energy.
Table: Comparison of Glute-Toning Moves
| Exercise | Main Muscles Worked | Key Benefit | Level |
|---|---|---|---|
| Leg Lifts | Glutes, Hamstrings, Core | Lift, sculpt, strengthen back of legs and butt | Beginner–Intermediate |
| Squat plus Front Kick | Quads, Glutes, Hips, Core | Builds balance and dynamic strength | Intermediate |
| Standing Deadlift | Glutes, Hamstrings, Lower Back | Improves posture and functional strength | Beginner–Intermediate |
About Denise Austin: A Testament to Lifelong Fitness
Denise Austin, with more than 40 years in the fitness industry, remains a standout in the realm of healthy aging. At 67, she is a living example that regular movement, optimism, and self-care are keys to lasting vitality. Through her books, TV shows, digital programs, and social media, she motivates millions to embrace exercise as a joyful, rewarding habit—no matter their starting point.
Her approach is gentle, practical, and adaptable. The focus is on feeling your best while progressing at your own pace, with a touch of her signature enthusiasm: “You can easily incorporate these into your day!!”
Expand Your #FitOver50 Routine
Can’t get enough of Denise Austin’s style? Explore additional short videos and expertly designed programs that spotlight toning, flexibility, cardio, and mental well-being. Highlights include:
- 5-Minute Abs & Booty Circuits
- 10-Minute Booty Lifter Workouts
- Gentle stretching and balance routines
- Whole-body cardio designed for all ages
- Healthy eating guides as a complement to movement
Consistency is key. Mix and match these mini-sessions throughout the week for best results and less boredom!
Frequently Asked Questions (FAQs)
Q: Are these exercises safe for beginners or those returning to exercise after a break?
A: Yes, Austin’s moves are designed with safety in mind—especially for those over 50 or re-entering fitness. Start slow, use a chair or wall for balance if needed, and aim for 30–60 seconds per move initially. As you grow stronger, increase your repetitions and duration.
Q: How many times a week should I do these exercises?
A: For noticeable results, aim for 2 to 3 sessions per week in addition to regular cardiovascular activity. Building muscle takes consistency—give your body rest days between tough sessions for recovery and growth.
Q: Do I need equipment?
A: No special equipment is needed. All moves are performed with bodyweight. For added challenge, you may use light dumbbells or resistance bands as you advance, but focus on proper form first.
Q: What if I have knee or lower back pain?
A: If you experience discomfort, reduce your range of motion and intensity, or substitute with gentler movements (i.e., seated leg extensions, wall squats, or lying bridges). When in doubt, consult your health provider or a certified fitness professional prior to starting a new regimen.
Q: Will these moves help with other activities?
A: Absolutely! Strengthening your glutes supports everything from standing and walking to bending, climbing stairs, and preventing falls. These exercises also enhance overall posture and confidence.
Pro Tips: Getting the Most from Your Glute Workouts
- Focus on quality, not quantity: Emphasize slow, controlled repetitions over how many you can fit in a minute. Muscle engagement is the goal.
- Breathe intentionally: Exhale as you exert (lift or kick), inhale as you lower or return to start. Steady breathing supports your core and energy.
- Stay present: Visualize the targeted muscles working. Mindful movement optimizes results and reduces risk of injury.
- Celebrate progress: Take photos, track reps, or journal your mood and energy—noticing changes beyond appearance.
- Invite a friend: Social support increases enjoyment and accountability. Try a virtual or in-person workout partner.
Explore More Resources
- Follow Denise Austin on Instagram, YouTube, and her official website for ongoing inspiration
- Access more free workout plans, recipes, and health advice—specially tailored for women and men 50 and older
- Join online communities (such as #FitOver50) to share wins, struggles, and tips with like-minded individuals
Embrace every stage of life with movement, gratitude, and confidence—because a strong body is your foundation for enjoyment, purpose, and independence at any age. As Denise Austin sums up: “Make your backside your BEST side!”
References
- https://www.prevention.com/fitness/workouts/a62828426/denise-austin-fit-over-50-moves-to-lift-your-booty-instagram-video/
- https://www.youtube.com/watch?v=KMtiO4TNtYI
- https://www.youtube.com/watch?v=0ettTgupqOg
- https://www.deniseaustin.com/blog/fit-over-50-summer-slimmer-lower-body-workout
- https://www.youtube.com/channel/UC-DIS9Yf2M8kbaHjLbvoF_w
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