Denise Austin’s Quick and Effective Standing Core Exercises for Any Age
Mat-free routines that enhance posture, boost stability, and strengthen your midsection.
Denise Austin, the renowned fitness expert known for her positive energy and decades-long career, continues to inspire millions by sharing approachable, effective workout routines. At 66, she proves that age is no barrier to a strong, toned core—and her latest Instagram video demonstrates three standing ab exercises that are both quick and practical, requiring little space and no equipment. Whether you’re at home, in the gym, or even on vacation, these moves can help you feel—and look—your best.
Why Standing Core Exercises?
Standing core exercises offer several benefits:
- They avoid the need for a mat or floor space, making them accessible anywhere.
- They incorporate balance and coordination for a full-body workout.
- They’re gentle on the back and joints, making them an excellent choice for people over 50 or anyone looking for low-impact options.
- They can help improve posture and stability by targeting deep abdominal and oblique muscles.
Denise Austin: Fitness Icon and Advocate for Healthy Aging
For more than three decades, Denise Austin has guided millions toward healthier living with her approachable routines and motivational tips. Her mission now, as she explained to Prevention, is to “help women my age and over 50 feel their best” by sharing effective workouts that fit busy lifestyles or travel schedules. She encourages everyone, regardless of age, to make movement a daily habit: “Getting a little movement in every single day is my biggest tip to feeling like your best self…even when you’re on vacation!”
The Three Quick and Effective Standing Core Moves
Below is an in-depth look at the three ab exercises Denise Austin shared, including tips for proper form, suggested modifications, and why each move is effective for strengthening your core.
1. Standing Crunch
The standing crunch is an upright variant of the classic crunch, letting you target your abdominals without having to get down on the floor.
- Start Position: Stand with feet about shoulder-width apart. Reach your arms straight overhead.
- Movement: Bring your arms down, elbows bent, while simultaneously raising one knee toward your torso. Your elbows and knee should meet near your midsection. Alternate legs with each rep.
- Muscles Worked: Primarily rectus abdominis (the six-pack muscle) and hip flexors.
- Form Tips:
- Pull in your abdominals before initiating the movement.
- Keep your chest lifted and avoid rounding the back.
- Move in a slow, controlled way for maximum muscle engagement.
Standing crunches are perfect for warming up your core while also working on balance and coordination.
2. Torso Twists
Torso twists target both the abs and the obliques (the side muscles of your midsection). Denise’s version is performed standing, reminiscent of the popular Russian twist but without any need to sit or use extra equipment.
- Start Position: Stand with your feet wider than shoulder-width. Place your hands on your shoulders, elbows out to the sides.
- Movement: Rotate your torso left and right, keeping hips and legs stationary. For an added challenge, extend your arms and punch in the direction of your twist.
- Muscles Worked: Obliques, transverse abdominis, and upper back muscles.
- Form Tips:
- Engage your stomach muscles throughout the twists.
- Move with intention—avoid swinging your arms or using momentum.
- Keep your hips still so the twist comes from your waist, not your legs.
To further target your obliques with proven techniques, explore our list of the 16 best oblique exercises for achieving a stronger, leaner core. Each entry provides effective movements that can elevate your fitness game, ensuring a well-rounded workout.
This move is especially effective for building strong obliques and supporting spinal mobility.
3. Oblique Reach and Pull
This standing move combines a lunge with an oblique crunch, activating multiple core muscles as well as the legs and glutes.
- Start Position: Begin in a lunge, one foot forward and one foot back, arms extended near your face (imagine reaching out in front of you).
- Movement: Pull your back leg up and forward into a crunch, twisting your torso toward the leg. Simultaneously, draw your arms down toward the side of the moving knee. Return to the starting lunge and repeat. Switch sides after a set number of reps.
- Muscles Worked: Obliques, rectus abdominis, hip flexors, and glutes.
- Form Tips:
- Keep your movement controlled to maintain balance.
- Focus on a strong waist twist and an active contraction through your obliques.
- Don’t let the front knee go past your toes as you lunge to protect your joints.
This exercise is wonderful for dynamic core training and also provides a cardio boost due to the full-body nature of the movement.
Full Standing-Core Mini-Workout
Here’s a sample sequence you can use, inspired by Denise Austin’s standing abs routine. Repeat this circuit 2-3 times for a complete, effective workout:
- Standing Crunch: 15 reps each side
- Torso Twists: 20 total (10 each direction)
- Oblique Reach and Pull: 12 reps each side
Rest for 30 seconds between moves if needed, and always focus on good posture. Increase or decrease repetitions based on your fitness level.
Benefits of Core Training as You Age
Maintaining a strong core isn’t just about aesthetics. Your core muscles play a vital role in every movement, from walking to lifting groceries. Denise Austin is a strong advocate for lifelong core health, emphasizing:
- Improved posture and reduced back pain
- Better balance, coordination, and stability
- Injury prevention
- Support for daily activities and overall mobility
- Positive impact on confidence and mental well-being
Why Movement Matters Every Day
Denise’s advice is simple but powerful: “Getting a little movement in every single day is my biggest tip to feeling like your best self.” You don’t need a fancy gym membership or hours of spare time. Even 5–10 minutes daily of targeted, mindful movement can make a real difference—especially when you’re traveling or facing a busy schedule.
Standing vs. Traditional Floor Core Exercises: A Quick Comparison
| Feature | Standing Core Exercises | Floor Core Exercises |
|---|---|---|
| Accessibility | Can be done anywhere, no equipment or mat needed | Usually require a mat and enough floor space |
| Impact Level | Low-impact, easier on the back and joints | May involve higher pressure on the spine or neck |
| Muscles Worked | Core plus legs, balance, posture | Often isolate core more, but less balance challenge |
| Ideal For | All ages, especially those over 50 or with mobility issues | Can be more challenging for those with back/knee pain |
Tips for Getting the Most out of Your Standing Core Routine
- Engage your core: Before starting any move, pull your abdominals in tight—as if bracing for a gentle punch.
- Check your posture: Stand tall, stack your shoulders over hips, and avoid slouching.
- Control the movement: Don’t rush—quality reps are more effective than speed.
- Breathe mindfully: Exhale on the effort (the crunch or twist), and inhale to reset.
- Listen to your body: Especially if you’re new to core training or returning after a break, start with shorter sets and build up slowly.
How to Make These Moves Part of Your Routine
These standing core exercises can serve as a warm-up, a short standalone routine, or as a core finisher at the end of a walk or cardio session. Mix them up with other moves, or try Denise Austin’s six-week walking guide or her #FitOver50 cardio workout for variety and additional benefits.
More from Denise Austin: Inspiring Fitness for Every Age
Denise Austin has long been a champion for staying active, no matter your age or fitness level. She attributes her longevity in the industry to growing with her audience: “I have really enjoyed the changes and growing with my people and growing with my fans that have stayed with me for 35 years. It’s so fun.” She continues to develop content for women over 50, but her joyful, empowering approach resonates with people at every stage of life.
Frequently Asked Questions (FAQs)
Q: Can beginners do these standing core exercises?
A: Yes, these moves are accessible for all fitness levels. Beginners should focus on good posture and slow, controlled motions, starting with a lower number of repetitions as needed.
Q: How often should I do these core exercises?
A: For best results, aim to perform them 3–5 times per week. However, even small amounts of daily movement will benefit your core health.
Q: What if I have back pain or joint issues?
A: Standing ab moves are generally lower-impact and gentler on the back and knees than some floor-based exercises. Still, listen to your body and check with a health professional if you have concerns.
Q: Is there equipment needed?
A: One of the major advantages of these moves is that they require no equipment—just comfortable clothes and enough space to move freely.
Q: How can I make these exercises more challenging?
A: Increase repetitions, slow down the motion for greater muscle control, or add light hand weights for an additional challenge in moves like torso twists.
Try Denise Austin’s Full Workouts for More Core and Cardio Fun
- Six-Week Walking Guide: Gradually increase your stamina and boost overall fitness with supportive, easy-to-follow plans.
- #FitOver50 Cardio Workout: Dynamic routines designed for women over 50, but safe and effective for most adults.
- Gentle Moves for Beginners: Denise often shares beginner-friendly routines that help you start safely and build confidence.
Whichever path you choose, remember Denise’s signature encouragement: “You are always worth it xoxo.” A little movement each day truly adds up to big results.
Start Your Core Journey Today
If you’re seeking an approachable, effective way to boost your abdominal strength and posture, Denise Austin’s standing core exercises are an ideal starting point. Their simplicity, safety, and versatility make them a smart addition to any fitness routine—at home, on vacation, or anywhere you want to feel stronger. Embrace daily movement, listen to your body, and let fitness icons like Denise Austin guide your way to a happier, healthier self at any age.
References
- https://www.prevention.com/fitness/workouts/a46408965/denise-austin-quick-effective-core-exercises-instagram-video/
- https://www.dailymotion.com/video/x8r2lx4
- https://www.youtube.com/watch?v=lYr-Fbqopxc
- https://www.aarp.org/videos/health/fitness/6285997780001/
- https://www.youtube.com/watch?v=TSJVQcSGqfU
- https://www.youtube.com/watch?v=zca5xzggPsw
- https://www.youtube.com/watch?v=t-IQ0GxiuN4
- https://www.youtube.com/playlist?list=PLOBJk38Ablr0ykGX6WXcAeyVX8Cz1i5eL
Similar Articles
Read full bio of Sneha Tete
