3 Simple Workouts To Help You Get Fit Over 50!
by Denise Austin | January 29, 2022 | Workouts
Working out as we get older doesn’t have to be difficult – try these simple workouts to help you get – and stay! – fit over 50! Regardless of your age, simple workouts will give you so many benefits – they will:
- Help keep your weight in check
- Boost your metabolism
- Promote healthy muscle
- Give you energy
But especially as we reach middle age, and menopause kicks in, simple workouts are extra beneficial – they can help to tackle belly fat, give you more muscle tone to help with balance and strength, and help keep your body flexible.
My upcoming, FREE Challenge includes some simple workouts to help us women stay fit over 50, so sign up today and do my free EVER BETTER™ Challenge with me starting Jan. 31! And in the meantime, try these three simple workouts that will help you stay fit, feel fab and look amazing!
3 Simple Workouts
Fat-Blasting Cardio. Cardio is a great way to keep your heart healthy and burn fat and calories – important as we get older and weight gain can creep in. My favorite way to get in fat-blasting cardio is by dancing: it’s fun, effective, and a perfect mod booster, too. The first of my simple workouts, try this Mother-Daughter Dance workout I filmed with my daughter Katie – it’s 10 minutes, and you will feel great afterwards!
10-Minute Total Body Workout. Working different parts of your body in one routine is a great way to build up muscle mass, which helps burn fat and calories even when you are sleeping! That’s why I love this short yet effective workout – give it a try!
Tackle Your Midsection. As we age, we begin to accumulate fat in our belly area – in part due to hormonal changes associated with menopause. Since a strong core is important to a healthy back, and keeping your waistline slim is associated with better heart health, targeting this area should be a priority. The last of my simple workouts, add this to your fitness routine and you will see results!
I would love to introduce you to my daughter Katie she’s going to be leading us in a Dance Workout. Are you ready? Yes! Okay let’s take it from the top. Let’s start off simple and go single single double Single single double, single single double. That’s good Katy! She’s better than this than I am for sure. Now we’re going to go into 4 steps, 1 2 3 4 . you can get low with it too. Great for the hips thighs and butts. Woohoo! Now add to your arms. Great, works the leg that’s for sure. One more! Now we’re going to go into booty pops, to the side, yeah. Love it, to Moore, okay not taking around. Good! Now other side, I love it. Two more. And take it around, great, Shake It Out. Now we’re going to go into standing crunches. That’s it, works those abs, I love this one Okay back to Fourth cat stuffed Freddy 1 2 3 4 You can put your own spin on it to like put your booty into it, but use your arms let’s get you going. Just gets me going that’s for sure. Dance parties this is what we do at home you guys. your booty move good. Really work those hips. Two more and around. Circle circle good use the legs. Around two more and go around.
Now we are going to add one of my favorite move a Shimmy Shimmy Shake ready. that’s great. Take that. Shimmy really slow and you can feel it in your thighs Good! Love it Keep it up guys! Two more. okay we’re going to end it with swap it out cool down good job good job guys all right. Let’s shake it out now , Twist it, twist it, it’s so fun to work out with my daughter Now if you’re at home with your family get moving get moving with me come on Get them off the couch and get moving! Okay now let’s take it down now take it down You got it works the waistline use those legs you got it not take it up Take it up that’s right woo you got it great Couple more just like that okay take it out just lift the knees thats great your back is nice and straight, good form so important good,Just lift it. Good, two more that’s it, now little kicks Little kicks good work it Twist, twist, good, having fun dancing together, the best part of all the family that stays together gets it together now just think abs and tight elbow elbow to the knee lift the body upright that’s good you got it you’re doing that Katie ya mom good to hear last one and Shake It Out and Shake It Out And exhale just walk in a circle walking straight and to the other side who you’re doing great Mm tap just tap it out at the armed with punches punches you got it just move the body you got it burning fat having a great time that’s good burning fat that’s it you can do this get your kids to work out with you get your hubby whoever you can two more pump the arms higher higher you got this the whole body that’s it couple more just like that last one Okay heel taps get low get low you do side heel taps okay we’re going to add some Arms here Katie push it now push it get low push it use your arms Couple more pushes great for the whole body good for the back too, booty the thighs you got it take it push it you got it two more last one okay take it up I felt that one good I did too now march it out work the spine with this, great good for you, it works the core works the torso a couple more and front cha cha front cha cha You got it woo! Now get those hips moving, swivel those hips. Yes enjoy yourself you got it push it, Good, push it, good, work it, good You got it! Have fun! You got it! Couple more just like that All right last one right here you got it! We did it! Thanks Katie! You got it Mom! Katie was great!
10-Minute Total Body Workout Video Transcript
Hi, I’m Denise Austin. I’m so excited you’re here working out with me. We are going to do a 10 minute total body workout, so join me. I’m so excited to be here. Back on the beach with you. Okay, let’s begin with a light warm up. Get your body ready for a fabulous workout and let’s do a little twist. Warming up that spine. Your spine is your lifeline. You can do this full body workout. We’re going to target our tummyI. We’re going to target our arms. If you have some light weights handy, grab them because we’ll be using them. Okay? Let’s begin with the waistline. Twist it out. That’s it. Pull your abs up and in. That’s great. And smile. We’re going to burn fat. Yes we are. Target tone. The muscles really feel good. Punch it up. Just punch it out. The beautiful Southern California beach. Enjoying a fabulous workout. That’s it. We’re doing it together. Feel as though what? Your personal trainer. Let’s bring both arms up. That’s it. Great. Tell me right to your house and he says, here, come on, get fit. You aren’t worth it.
Positive today. You got it. Last one. Okay. Take a deep breath. Inhale and exhale. Let stretch out the spine. Smile. Great positive today, Start you out. Wonderful. Let’s stretch out those legs stretched to the side, the other side. Feel that stretch in your thighs. So great for circulation, that’s it. Great to firm your inner thigh. Let’s reach your arms out. Pull your back up in, in your abdominal, zip up those abs. You’ve got it right. A couple more. Feel the stretch and now reach forward and to the side, work that waistline. It’s also works those love handles. You can stretch at home. That’s what this workout is all about. Stretching. Good. We’ve got two more. Reach that one, and relax. Let’s turn to the side. Think about good posture. We’re going to do a lunge and lift up a simple lunge. If you have any issues with your knees, just go halfway.
You’re still with me. Those muscles that we need to target, tone the hips, the thighs, and the buttocks to lift that tushy. Great. We’ll look great from behind. Two more. Last one. Great. Squeeze your butt. Buttocks. Tighten up through the buttocks. Feel that wonderful hip flexor stretch. Great. Oh, can you raise your arms up now? Stretch your leg behind. Now we’re stretching the back of those legs. Your lower legs, the calf muscles. Hold that stretch right? And now shift back and stretch out your hands strings. Oh, does that feel great? Feeling that wonderful stretch back of your leg. Keeping your hamstrings flexible. So important for a healthy back. Okay, let’s go to the other side. Think about good posture. We’re going to go down, up. It’s simple. Remember quality over quantity. Make the muscles do the work, not momentum. Feel the muscles working using the buttocks.That’s it. Over now and lift back up. Stretch. You got two more. Last one. Hold it. Now squeeze the buttocks. Feel the stretch right here. Arms come all the way up. Beautiful. Stretch the hip flexor. Now shift back. Stretching out those hamstrings. That’s it. Beautiful. Stretch through your back of your legs. Feel so good. Okay. Are you ready to target tone our arms? Yes, we are. Grab your weights and let’s begin. First of all, it’s going to be a simple exercise. We’re just going to go down and bicep curls with a little leg action. Just tap and come up. Okay, simple. You could do your work goal is to stand up really tall, thinking about good posture. That’s it. Zip up those abs. So it’s using your abdominals and your bicep curves.
You got good posture. Stomach is the last one. Beautiful. And now it’s time to target the back of our arms. Stretch your back. Nice. Any look, make sure you’re working in the back of those arms. Can you feel it? Great. So when you wave bye, nothing will flap. That’s it. Those arms will look great. Last one. Beautiful. Now begin with your arms right here. You’re going to lift them up. Pull it back to how we’re focusing our energy right through the shoulders.
Two more. We got it. You could do it. Last one. Beautiful. Don’t take it back. Pull it in. Pull it in. That’s it. Back is tight and straight. Now we’re working the upper back muscles. This will also improve your posture to sit straight up, pull your elbows back and strong. That’s it. Pull, pull. Feel the pull in. You got it. We got two more. Last one. Okay, release. That’s great. Now it’s time to get down to the floor and we’re going to work on our legs as well as our arms. Lift your body up. Nice and strong and straight. Abs are really up in here. Squeeze your buttock muscles going to lift all the way.
Hold it up just right there. Hold it up. That’s it. Come a little further now hold. The other one, I just started out with the workout breath. Your goal here still is to tighten up the top here. Last one. Let’s begin working on posture. Your chest. Raise your hands, lift your chin, chest your belly button, and tighten up those abs. You got it. Do the best you can. If this is too hard, all I want you to do is tap. You’re still working. The lower toning right here I want you to lower the belly button, trying to hips your last one, suck in that belly. Three, two, one last one and now reach side to side with the sides of your waist.
Sides of the waistline now. That’s it. Two more. Last one. And how lift your hips up. You could use the weight here. Lift up with your hands a little bit. Tone back of your thigh and you’re using this arm up and down your hips up for us. Now we’re working the upper body and the lower body. If you find that too difficult to kind of maneuver, just do the lower half to make it your better half. Got one last one you to do. Let me see your beautiful smiling face. Let’s stretch it out. Inhale up stretch, so good everybody. So proud of you for joining me. Let’s take a deep cleansing breath together. Bring in that beautiful energy, that beautiful oxygen. Let out release any stress you may have. No more debt, negative thoughts. It’s all about positivity in the positive thoughts and go have a fabulous day. I’d love you guys – stay fit together.
Menopause Belly Workout Transcript
It’s time to firm our abdominals to tone and tighten up our core. Here’s some easy exercises that you could do to strengthen your abdominals. Let’s take a deep breath together. Inhale and exhale. Beautiful. One more deep breath. Inhale and exhale. And now let’s just stretch to the side. Lift your hips up and over. Stretch out through the waistline. Elongate the spine to stretch and tone through the waist, through the lift of the chest. That’s it. A full body reach and come down. And now let’s stretch over for side body stretch. Hold the stretch. That’s it. And now slowly come up and switch legs. The other leg. Go Up, lift up and overstretch through the rib cage. Elongate the spine. Open up through the chest. That’s it. Stretch through the side body. That’s it. Great. And come down and now up and over to the other side and stretch.
Elongate the back. Stretch through the waistline. Look up so you really feel that extra stretch and relax. And now let’s begin our abdominal workout. Sitting up nice and tall. Thinking about good posture. Had to take it down all the way down and lift your legs all the way up. Now slowly lift your hips up and release. Now you’re working the lower tummy. If you need to relax your hamstrings, bend your knees slightly. That’s okay. You’re working below the belly button right now. The area we all need to target. Tone, flatten the lower belly. That’s it. Initiate this movement through the lower tummy. We got one more. That’s great. And now slowly bring your elbows all the way up and lift baby lifts. Ready and lift up and lower. Beautiful. Now you’re working the front of your abs to flatten the belly. Beautiful. Flat in the belly.
Press your lower back into the mat. That’s it. Two more. Last one. Hold it up, baby pulses. lift, lift. Hold it up. That’s it. Beautiful. And relax and let’s go to the side of our waistlines. Now lift up, hold it up, reach it up. Stomach is in, back is flat. That’s at work. The size of the waistline and release. Let’s now stretch the legs. Try to do it all the way up, up, up, up, up, up, and release. One more time. Lift it straight up, up, up, waistline, up. That’s it. Curving through the waist and come back down. Let’s go to the other side. The first one, elbow down. That’s it. And lift up. Hold it up. That’s it. Tighten up through the belly. Tighten the core, the waistline, the oblique muscles, and come down. One more. Lift up, up, up. Pull it up, and then tell me tight.
Pull the belly button in and relax. Can you go all the way up now? All the way up, up, up, up. Hold it up there and relax. Beautiful. And now I slowly want you to relax your neck. Relax your shoulders, bring one leg, all the way up, the air. Place one hand behind you. Lift the other hand here and baby pulses up with the use of your arm. Hold yourself up. That’s it. It really aids in. Really lifting through the tummy. Lift and pull yourself higher belly button down and flat. That’s beautiful. Great exercise. Now we turn it to the side and release to the side. Great and twist for the obliques. Last one and release and just switch legs all the way up. And now slowly bring your hand on your thigh and twist and release. That’s it. Lift and lower it. Twist and release.
twist for the waistline. That’s it. And hold it up there. Little baby pulses. Lift, lift up, Chin Up. That’s it. As if you have an apple or an orange between your chin and chest. Hold it up. Their little baby lifts up, up, up. Hold it. Bring your legs together, lift your chest up slightly. That’s it. And reach for your toes. Reach up. Beautiful. Now you’re flattening that belly. Now you’re really target Tony. Bend your knees. If you have tight hamstrings, that’s okay. You’re still getting the belly to wear. To flatten the belly. Breathe you exhale, exhale and flatten the belly. Last one, and release. Beautiful. And now slowly roll up. Let me see your smiling face. Inhale and exhale to the side. Bring your elbow down and stretch. Lift up and over to the other side and stretch. That’s it. And now turn your body to the side, twist and to the other side, twist beautiful, and take a deep breath. Inhale and exhale. And there you have a quick, easy abdominal workout. Your core crushers.
