[AARP's GET MOVING! Wherever You Are]
[STANDING ABS AND CORE WORKOUT]
[WITH Fitness Expert Denise Austin]
>> Denise Austin: Welcome to your 10 minutes Standing Abs and Core Workout.
Always think good posture. Let's begin.
Take a deep breath together.
Inhale, breathe oxygen, and exhale out any stress you may have.
Just get rid of it, let it go.
When we deep breath together, inhale,
think of your abs, pull your abs in, and exhale out.
Wonderful.
Placing your hands on your hips, standing up nice and tall,
let's begin bringing your knees towards your chest.
Just do the best you can.
All of these exercises are gonna be focused on the center, the core of your body.
That's it.
Now while you do these exercises, always think about pulling your abs in,
engaging, contract the muscles in here and really breathe out.
That's it.
The more you breathe out, the tightening your abs.
Okay, that's it.
Beautiful.
And good posture plays a key role in keeping your tummy flat.
That's it.
So always think tall, lengthily, beautiful.
That's it.
All of these exercises are focused for the center, your middle,
without ever getting down on the floor.
So you can do this.
Okay, this is level one.
So if you want, you could stay right here.
Now we're gonna go to level two.
It's placing your hands back here like a simple setup.
Okay?
But keep the legs going, pull your abs in,
every time you lift up your knees,
I want you to pull your belly button, your navel to your spine.
Beautiful.
That's it, the good posture.
You're doing great. I'm proud of you.
Tighten up those abs.
Okay, let's do a little twist for the obliques, the waistline.
That's it. Just do what you can twist.
Notice my elbow goes to the opposite leg.
That's it. So it's a twist.
And as you do that, you tighten up your tummy.
Tighten up the tummy. That's it.
It's extra focus, your energy towards your belly,
and belly button in.
We got two more, you can do it.
Last one, okay.
Now place your hands on your thighs for support of your spine.
Your back is long and straight like a plank.
Now what you're gonna do is inhale here.
And now raise your belly button up.
Pull your navel and tighten up the abs.
That's it, tight, tight, pull it in, really hollow it out, and exhale.
Beautiful.
Now lengthen your spine, keep it flat, keep it strong.
Now inhale now, exhale as you pull your belly button up
and then tighten up those abs, tight, tight, tight
inside of your tummy and flat back.
We're gonna do it again. It's a wonderful crunch.
So you're standing up tall, your back is strong and straight,
you do the inhale here and exhale out.
Exhale, flatten that belly,
hollow out, so important,
belly button up and in, and release.
Beautiful.
That's a great exercise to really help your back
articulate through the core muscles.
The next exercise is to stretch this leg behind you.
We're gonna reach your arms out in front
and you're gonna bring your knee towards your chest and back down.
Twist.
This is a side oblique crunch.
That's it.
If you want, you could use a table or a chair or the kitchen counter
for extra support to balance yourself
'cause right now, we're only focusing on these muscles.
So it's okay that you need extra assistance with your balance,
that's normal.
But otherwise challenge yourself 'cause the more you balance,
you protect your back and you're working those core muscles.
Just pull up and tighten up those abs.
Beautiful. You got this, cinch in that waistline.
Yes, you've got it. Keep moving.
We got two more of these.
Last one.
Beautiful. Inhale and exhale. Okay.
Stretch your leg behind,
reach your arms out in front of you, inhale and exhale.
That's it, to the other side.
Again, if you need some balance, you do it right here.
Okay, pull, release, pull, release.
That's it. Good.
Do the best that you can.
This workout is for you.
So do what you can.
Always try your very best.
Give 110%. That's right.
It's your body.
That's right. Good. We got two more.
Pull and cinch in that waistline.
Last one. That's it, beautiful.
Now standing up nice and tall, bring your arms up overhead,
stretch through the ribcage, now reach your leg out to the side.
We're gonna do a side crunch and release.
Touch and down, lift and down.
You got that.
Again, if you need extra balance for support,
use a chair or anything you need.
That's okay, you're working on side crunches.
Now can you do a little more of a crunch?
Bend a little more.
This is a lateral move, working the sides of your waistline.
That's it. Sides, we got two more.
Last one. Beautiful.
Inhale, and exhale.
Let's reach your arm out to the other side.
Lift your arm, lift the leg out, and let's do a side crunch, side crunch.
Again, use your chair or the side,
whatever you can, to really have some support
for you to do the exercise.
Eventually you'll be able to balance
because you're using actually your abs to balance.
Good. All these muscles are being used.
Core muscles.
Let's have a little bend and stretch, bend and cinch.
Good.
Two more.
Last one.
Beautiful. Now side bend, side reaches.
That's it. Really reach.
Beautiful, working the sides of your waistline.
Lengthen through the abdominals.
That's it. Beautiful. Lengthen.
That's gorgeous.
We got two more, just lengthen through the spine.
Feel it.
Good. Last one. You can do it.
Okay.
Now we're gonna do some pelvic tilt.
So bend your knees to protect the spine.
Stabilize yourself.
Now we're gonna do a tuck in and tuck out.
Tucks are really important to work the lower abs.
Tuck pull together, push it out.
Good. Pull, pelvic tilts are so good.
Tighten up to the lower abdominals, and release.
Two more. Pelvic tilt, tighten and release.
Again. Last one, you got this.
Squeeze, squeeze, squeeze, squeeze and release.
Now do that with a split lunch.
It's a squeeze and release.
Tighten up the tushy and the abs. Tighten up.
This is working the lower part of your abs, an area we all need.
Tighten, we got one more.
Beautiful. Let's go the other side.
Remember, your core muscles are the key to your whole body.
That's it. Squeeze pelvic tilt and release.
Now pelvic tilt teaches you how to tighten up the lower abs.
That's it. We got two more.
Last one. Beautiful. Okay.
Inhale all the way up, and exhale out to the side.
Squeeze your inner thighs together.
That's it. Side bends help the sides of your waistline.
Gorgeous. Lift up and out.
Two more. Lift up, inhale, and exhale.
Breathe through the sides of the waistline, also strengthen your spine.
Gorgeous. Last set.
Okay. Yeah.
Legs come apart, now you're gonna bend your knees,
your grip side to side.
This will help trim and slim the waistline.
That's it. Just reach.
Feel the stretch. You got it.
You can do it. Come on.
Really reach. Okay.
Now if you're going to the next level,
level two, try it with your arms to the sides.
It's all about the waistline, tighten up that tummy.
Good. Firm those abs.
Your abdominals are the center of your whole body.
Yes. Two more.
Last two. Okay.
Take a deep breath.
Inhale, stretch it out slightly, squeeze the buttocks,
reach back, open up the chest, and slowly release.
Now diagonal stretch through the abdominals,
stretch, lengthen your muscles
and to the other side, open up through the chest.
Beautiful. And one more.
Just open all the way up.
Great for the abdominals.
That's it, and release.
Let's take a deep breath.
Inhale, and exhale.
You did great.
[AARP]