Standing Abs and Core Workout With Denise Austin

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Get moving with this 10-minute abs and core workout with fitness expert Denise Austin to strengthen your muscles and improve your posture.

Key takeaways

• Strengthen your core and improve posture with Denise Austin’s 10-minute standing abs routine.
• Engage every muscle with knee lifts, oblique twists and side crunches — no floor work needed.
• Boost balance and spine support by focusing on mindful movement and controlled breathing throughout.

Summary

Standing abs and core exercises are a simple yet powerful way to strengthen your midsection, improve posture and support your spine — no floor work required. Fitness expert Denise Austin leads this 10-minute standing abs and core workout, focusing on gentle knee lifts, oblique twists and side crunches that engage every muscle in your core. Throughout the routine, Denise emphasizes the importance of good posture, controlled breathing and mindful movement to help you cinch your waistline, boost balance and protect your back.

Incorporating standing core exercises like these into your day can make a noticeable difference in both strength and stability, especially as you age. Whether you use a chair for extra support or take the challenge up a notch, these moves help tighten your abs, target hard-to-reach obliques and improve your overall mobility — benefits that carry over to everyday activities and long-term health.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[00:00:00] [AARP’s GET MOVING! Wherever You Are] [STANDING ABS AND CORE WORKOUT] [WITH Fitness Expert Denise Austin] >> Denise Austin: Welcome to your 10-minute Standing Abs and Core Workout.

[00:00:10] Always think good posture. Let’s begin. Take a deep breath together. Inhale, bringing in oxygen, and exhale out any stress you may have.

[00:00:20] Just get rid of it, let it go. One more deep breath together. Inhale, thank of your abs , pull your abs in, and exhale out.

[00:00:29] Wonderful. Placing your hands on your hips, standing up nice and tall, let’s begin bringing your knees towards your chest.

[00:00:37] Just do the best you can. All of these exercises are going to  be focused on the center, the core of your body.

[00:00:45] That’s it. Now while you do these exercises, always think about pulling your abs in,

[00:00:51] engaging, contract the muscles in here and really breathe out.

[00:00:58] That’s it. The more you breathe out, the tighter your abs will get . OK, that’s it.

[00:01:04] Beautiful. And good posture plays a key role in keeping your tummy flat.

[00:01:09] That’s it. So always think tall, lengthening, beautiful.

[00:01:15] That’s it. All of these exercises are focused for the center, your middle,

[00:01:21] without ever getting down on the floor. So you can do this. OK, this is level 1.

[00:01:27] So if you want, you could stay right here. Now we’re gonna go to level 2. It’s placing your hands back here like a simple sit-up.

[00:01:36] OK? But keep the legs going, pull your abs in. Every time you lift up your knees,

[00:01:44] I want you to pull your belly button, your navel to your spine.

[00:01:49] Beautiful. That’s it, think good posture. You’re doing great. I’m proud of you.

[00:01:55] Tighten up those abs. OK, let’s do a little twist for the obliques, the waistline.

[00:02:02] That’s it. Just do what you can. Twist. Notice my elbow goes to the opposite leg.

[00:02:10] 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.

[00:02:17] It’s extra focus, your energy towards your belly,belly in, belly button in.

[00:02:24] We got 2 more, you can do it. Last one, OK. Now place your hands on your thighs for support of your spine.

[00:02:33] Your back is long and straight like a plank. Now what you’re gonna do is inhale here.

[00:02:41] And now raise your belly button up. Pull your navel in. Tighten up the abs.

[00:02:48] That’s it, tight, tight, pull it in, really hollow it out, and exhale.

[00:02:53] Beautiful. Now lengthen your spine, keep it flat, keep it strong.

[00:02:58] Now inhale now, and exhale as you pull your belly button up

[00:03:04] and in, tighten up those abs, tight, tight, tight inside of your tummy and flat back.

[00:03:10] We’re gonna do it again. It’s a wonderful crunch. So you’re standing up tall, your back is strong and straight,

[00:03:17] you do the inhale here and exhale out. Exhale, flatten that belly, hollow out,

[00:03:23] hollow out. So important, belly button up and in, and release.

[00:03:29] Beautiful. That’s a great exercise to really help your back

[00:03:34] articulate through the core muscles. The next exercise is to stretch this leg behind you.

[00:03:41] We’re gonna reach your arms out in front, and you’re gonna bring your knee towards your chest and

back down.

[00:03:48] Twist. This is a side oblique crunch. That’s it.

[00:03:53] If you want, you could use a table or a chair or the kitchen counter

[00:03:58] for extra support to balance yourself, ’cause right now, we’re only focusing on these muscles.

[00:04:05] So it’s OK if you need extra assistance with your balance That’s normal.

[00:04:11] But otherwise challenge yourself ’cause the more you balance, you protect your back and you’re working those core muscles.

[00:04:19] Just pull up and tighten up those abs. Beautiful. You got this. Cinch in that waistline.

[00:04:25] Yes, you’ve got it. Keep moving. We got 2 more of these. Last one.

[00:04:32] Beautiful. Inhale and exhale. OK. Stretch your leg behind,

[00:04:38] reach your arms out in front of you, inhale and exhale.

[00:04:43] That’s it, to the other side. Again, if you need some balance, you do it right here.

[00:04:49] OK, pull, release, pull, release. That’s it. Good.

[00:04:54] Do the best that you can. This workout is for you. So do what you can.

[00:05:01] Always try your very best. Give 110%. That’s right.

[00:05:06] It’s your body. That’s right. Good. We got 2 more. Pull in, cinch in that waistline.

[00:05:12] Last one. That’s it, beautiful. Now standing up nice and tall, bring your arms up overhead,

[00:05:21] stretch through the ribcage. Now reach your leg out to the side. We’re gonna do a side crunch and release.

[00:05:29] Touch and down, lift and down. You got that.

[00:05:35] Again, if you need extra balance for support, use a chair, anything you need.

[00:05:42] That’s OK, you’re working on side crunches. Now can you do a little more of a crunch?

[00:05:48] Bend a little more. This is a lateral move, working the sides of your waistline.

[00:05:54] That’s it. Sides. We got 2 more. Last one. Beautiful.

[00:06:00] Inhale, and exhale. Let’s reach your arm out to the other side.

[00:06:07] Lift your arm, lift the leg out, and let’s do a side crunch, side crunch.

[00:06:12] Again, use your chair or the side,

[00:06:17] whatever you can, to really have some support for you to do the exercise.

[00:06:23] Eventually you’ll be able to balance, because you’re using actually your abs to balance.

[00:06:29] Good. All these muscles are being used. Core muscles. Let’s add a little bend and stretch, bend and cinch.

[00:06:38] Good. 2 more. Last one.

[00:06:44] Beautiful. Now side bend, side reaches. That’s it. Really reach.

[00:06:50] Beautiful, working the sides of your waistline. Lengthen through the abdominals.

[00:06:56] That’s it. Beautiful. Lengthen. That’s gorgeous.

[00:07:01] We got 2 more, just lengthen through the spine. Feel it. Good. Last one. You can do it.

[00:07:10] OK. Now we’re gonna do some pelvic tilts. So bend your knees to protect the spine.

[00:07:17] Stabilize yourself. Now we’re gonna do a tuck in and tuck out.

[00:07:23] Tucks are really important to work the lower abs. Tuck, pull together, push it out.

[00:07:31] Good. Pull. Pelvic tilts are so good. Tighten up through the lower abdominals, and release.

[00:07:39] 2 more. Pelvic tilt, tighten and release. Again. Last one, you got this.

[00:07:46] Squeeze, squeeze, squeeze, squeeze and release. Now do that with a split lunge.

[00:07:52] It’s a squeeze and release. Tighten up the tushy and the abs. Tighten up.

[00:07:57] This is working the lower part of your abs, an area we all need. Tighten. We got 1 more.

[00:08:04] Beautiful. Let’s go to the other side. Remember, your core muscles are the key to your whole body.

[00:08:10] That’s it. Squeeze, pelvic tilt and release. Now pelvic tilt teaches you how to tighten up the lower abs.

[00:08:18] That’s it. We got 2 more. Last one. Beautiful. OK.

[00:08:24] Inhale all the way up, and exhale out to the side. Squeeze your inner thighs together.

[00:08:30] That’s it. Side bends help the sides of your waistline. Gorgeous. Lift up and out.

[00:08:38] 2 more. Lift up, inhale, and exhale. Breathe through the sides of the waistline. Also strengthens your spine.

[00:08:47] Gorgeous. Last set. OK. Yeah. Legs come apart. Now you’re gonna bend your knees,

[00:08:55] and you’re gonna reach side to side. This will help trim and slim the waistline.

[00:09:01] That’s it. Just reach. Feel the stretch. You got it.

[00:09:06] You can do it. Come on. Really reach. OK. Now if you’re going to the next level,

[00:09:13] level 2, try it with your arms to the sides. It’s all about the waistline. Tighten up that tummy.

[00:09:19] Good. Firm those abs. Your abdominals are the center of your whole body.

[00:09:25] Yes. 2 more. Last 2. OK. Take a deep breath.

[00:09:30] Inhale, stretch it out slightly, squeeze the buttocks, reach back, open up the chest, and slowly release.

[00:09:38] Now diagonal stretch through the abdominals, stretch, lengthen your muscles.

[00:09:45] And do the other side. Open up through the chest. Beautiful. And 1 more.

[00:09:50] Just open all the way up. Great for the abdominals. That’s it, and release.

[00:09:56] Let’s take a deep breath. Inhale, and exhale. You did great.

[00:10:03] [AARP]