Three Low-Impact Moves to Target Your Waistline at Any Age
Simple twists and side bends show how small daily moves can define your midsection.
Fitness icon Denise Austin continues to inspire millions with her timeless approach to functional movement and wellness. At 67, Austin proves that age is no barrier to a toned midsection—thanks to her go-to, low-impact exercises that target the core, sculpt the waistline, and promote full-body health. In her most recent Instagram demonstration, Austin shared three of her favorite moves to help you shrink your waist, no matter your age or experience level. Consistency, she stresses, is key: just a few dedicated minutes a day can yield impressive results.
Why Low-Impact Moves Matter
Low-impact exercises are gentle on the joints while still highly effective for building strength, improving flexibility, and boosting metabolism. These moves are accessible for all, including beginners, those recovering from injury, or anyone seeking a workout that’s easy on the body without sacrificing results. Moreover, low-impact routines can be performed almost anywhere, requiring minimal or no equipment and offering adaptability for any schedule.
- Reduces stress on joints and ligaments
- Boosts calorie burn without high-impact jumping or pounding
- Improves core stability and balance
- Supports healthy aging and injury prevention
How to Perform Denise Austin’s Waistline-Sculpting Moves
The following exercises were selected by Denise Austin for their ability to target abdominal and oblique muscles, trim the waist, and increase overall functional strength. For best results, follow Austin’s advice and “try to do each move for at least one minute.” Maintain good form, move at your own pace, and focus on controlled, quality repetitions.
1. Forward Lunge and Twist
Works: Thighs, glutes, obliques, core
This compound movement not only targets the lower body but also engages your obliques through a trunk rotation. The result: sculpted legs, tightened glutes, and defined sides of the waistline.
- Stand with feet hip-width apart, arms extended straight in front.
- Step forward with your right leg and lower into a lunge, bending both knees to about 90 degrees. Ensure your front knee aligns directly above your ankle.
- While holding the lunge, rotate your torso and arms to the right. Keep your hips squared and your core tight.
- Return your arms and torso to center, step back to standing, and repeat on the left side.
- Continue alternating sides for 1 minute, moving with intention and control.
Form Tips
- Keep your back straight; avoid rounding forward as you lunge and twist.
- Engage your abs and glutes throughout the motion.
- If balance is a challenge, slow down or hold onto a chair for extra support.
2. Cardio Core Twists (Standing Core Twists)
Works: Obliques, core stabilizers, cardiovascular system
This move combines a rhythmic, waist-whittling twist with an energizing pace, elevating your heart rate while strengthening your core. It’s an efficient way to target stubborn belly fat and tone the entire midsection.
- Stand with feet hip-width apart, arms lifted in front of chest.
- Gently twist your torso to the right, allowing your hips to stay forward. Squeeze your obliques as you twist.
- Immediately twist to the left. Continue this side-to-side motion, moving quickly but under control.
- Keep arms outstretched or bent at elbows for added challenge.
- Perform for 1 minute without stopping, focusing on engaging the waist and avoiding swinging the hips.
Form Tips
- Keep knees soft and avoid locking joints.
- Do not over-rotate—move until you feel your obliques activate.
- Make the movement dynamic, but maintain steady breathing.
3. Standing Side Reach (Oblique Side Bend)
Works: Waistline, obliques, lats, upper body
The standing side reach not only stretches and strengthens your side body and abdominals, but also increases mobility and flexibility through the upper and lower body. It is an excellent warm-up or active recovery move but is equally effective in carving out definition along the sides of the waist.
- Stand tall with your feet a bit wider than shoulder-width apart, arms extended at shoulder height.
- Reach your right arm overhead and lean to your right side, keeping your hips stable and your left hand at your hip or reaching toward the floor.
- Engage your left oblique as you return to center.
- Repeat on the other side, reaching your left arm overhead and leaning left.
- Alternate side to side for 1 minute, moving in a fluid, stretching motion.
Form Tips
- Keep the movement slow and controlled; don’t bounce or force the stretch.
- Focus on feeling a deep stretch along the side of your body without tilting forward or backward.
- Exhale as you reach and inhale to return to center.
The Benefits of a Consistent, Low-Impact Waistline Routine
Incorporating these core-focused, low-impact moves into your daily routine offers more than just aesthetic benefits. According to Denise Austin and fitness experts, regular performance of waistline exercises can:
- Strengthen and stabilize your core, which improves balance and posture
- Support lower back health and reduce risk of injury
- Tone and define the abdominals and obliques for a leaner silhouette
- Increase overall energy and metabolism thanks to compound, full-body activation
- Boost confidence through consistent self-care and physical accomplishment
Tips for Success from Denise Austin
- Focus on consistency. “Even just five minutes a day adds up over time.”
- Pair your exercises with balanced nutrition and hydration for optimal results.
- Mix low-impact routines with other forms of movement: walking, stretching, flexibility, and resistance for a well-rounded plan.
- Modify as needed for your fitness level; listen to your body and prioritize form over speed.
- “You’re worth it—make movement a non-negotiable part of your day!”
Frequently Asked Questions (FAQs)
Q: Can these moves really help trim the waistline if done regularly?
A: Yes, when performed consistently and combined with a healthy lifestyle, these low-impact exercises can strengthen and tone the muscles around your waist, reduce abdominal fat, and contribute to a slimmer, more defined appearance.
Q: Are these moves suitable for beginners?
A: Absolutely. These exercises are accessible for all fitness levels—modifications can be made for beginners, and experienced individuals can increase repetitions or add light resistance for more challenge.
Q: What if I have joint pain or mobility limitations?
A: Low-impact moves are specifically designed to minimize stress on joints. Focus on slow, controlled movement and use a chair for balance if needed.
Q: How often should I include these exercises?
A: Denise Austin recommends daily use for best results, or at least three to four times per week as part of a balanced fitness routine.
Q: Do I need any equipment?
A: No equipment is required. You only need some open space and comfortable clothing. Light hand weights can be included to add intensity, but they’re optional.
Sample Weekly Low-Impact Core Workout Plan
| Day | Routine | Target Time |
|---|---|---|
| Monday | Forward Lunge and Twist, Cardio Core Twists, Side Reach | 1 minute each, repeat 2 times |
| Tuesday | Walking or gentle cardio, plus stretching | 20–30 minutes |
| Wednesday | Repeat Monday’s core moves | 1 minute each, repeat 2 times |
| Thursday | Rest Day or light yoga/stretching | 15–30 minutes |
| Friday | All three moves plus a walk | 1 minute each, walk 20 minutes |
| Saturday | Active fun: dance, gardening, etc. | 20–60 minutes |
| Sunday | Repeat or combine moves from the week | Flexible |
Additional Resources and Inspiration
- Try pairing these moves with bright music for added motivation.
- Track your progress in a journal or smartphone app.
- Invite friends or family members to join you for accountability and fun.
- Explore more of Denise Austin’s accessible workouts focused on flexibility, strength, and balance.
Final Words of Encouragement
Fitness is not a number or a goal that ends—it is a continual investment in yourself and your well-being. As Denise Austin routinely demonstrates, staying active with functional, low-impact movements is possible at any stage of life. Start with a few focused minutes a day and experience the transformations—inside and out—that a simple, sustainable routine can bring. Remember, the journey to a toned midsection and greater vitality begins with the first step…or, in this case, the first twist!
References
- https://www.prevention.com/fitness/workouts/a62555169/denise-austin-low-impact-moves-target-waistline-instagram-video/
- https://www.prevention.com/fitness/workouts/a64431118/denise-austin-standing-ab-moves-tone-waistline-instagram-video/
- https://www.deniseaustin.com/blog/low-impact-interval-workout
- https://www.deniseaustin.com/blog/throwback-workout-20-minute-low-impact-aerobics-and-flat-tummy
- https://www.youtube.com/watch?v=kVDItnTfPWI
- https://www.youtube.com/watch?v=YCqkh7-ZT5M
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