Throwback Workout! 20-Minute Low-Impact Aerobics and Flat Tummy
One thing I love about these routines are that they are still effective today! That's why I am sharing my 20-Minute Low Impact Aerobics and Flat Tummy Workout with you! If you want a leaner, slimmer, flatter midsection, this workout is for you. The moves work your abdominals, the sides of the waistline, and tackles that area that can be tough to improve - the lower belly. Plus, a low-impact cardio workout to help you burn calories and tone the entire body, too! Take 20 minutes today and do your body a favor by moving it a little bit more - you are worth it, and you won't regret it!!
Let's take it to the beach and do my throwback workout!
Let's live FIT, HAPPY and HEALTHY - together!!
Denise
P.S. If you want more target-toning workouts like this, get my latest magazine, Fit Over 50: New Year, Amazing New You! I have exercises to help slim your thighs, tone your legs, and create lean, sexy arm muscles! Available at newsstands and online now!
Video Script:
Let's get started beginning with a good warmup, going into low impact aerobics, and today we're gonna flatten our tummies and really concentrate on that waistline. So let's get started. Are you ready to work? Great. I've got a fun workout plan for you as long as you're doing it with me. If you're sitting on that couch with a donut, get up. Come on and do it. You can do it. Everyone can. It's easy. Just follow along. Here we go. Start with the warmup. Stretch. Stretch and reach your arms overhead. Feel the spine stretch. Wake up that spine. That's it. Stretch it up. Perfect. Feel it through the rib gauge. Everything is tall. It's lean, it's skinny. Yes. Perfect. Now reach it forward. Reach and reach. Reach it forward. That's it. Good. Keep moving. Keep moving. That's great. Keep stretching that body. Perfect. Reach. Reach. That's it. You'll feel great after we're done. I promise. It's only half an hour, 30 minutes to dedicate to your body and only live once. That's your eyes. Now dress, rehearsal and exercise is the best medicine. That's it. Two more. One and two. And march it, pump it. March it. Warm up that body. Come on, get the blood circulated and let's take it up. And 1, 2, 3, and back. Two, three. Good. Use the space in your living or wherever you're exercising with me. The family room, wherever. Just move it. That's it. Move it back. Good. Move it. That's great. Again. Trim walk. It's easy. That's it. We're gonna walk an equivalent to about a half a mile today, so keep it moving. Couple more back. Last at, that's it. Isn't it beautiful? Here on the island of Virgin Goda. Okay. Hold it right here and press it. Press it. Great. Press. Press. Let's add the arm. That's it. Great. Hold it that way. Once you out, I tell people, get rid of your aggressions right here with me. Not with your family and breath. Right. That's great. Now arms, lift it up, up, up. Great. You can do it. I know. You can keep it moving. That's the key. It's beautiful place here. I bring it to you to share it with you. Great. Two more. One and two. And stretch. Stretch those muscles. That's it. Stretch it out. Place your hands on here for extra support of your back. Any of you have a bad back? Hold your hands on your thigh muscle. That's it. Poke, squeeze and release. Squeeze release. Squeeze. Release. That's it. It's on the buttocks now in the lower tummy. Everything below here and squeeze it just like a fifth. The right. Squeeze. Squeeze. Two more now's one. Good. Hold it now. Hold it. Take it down and up, down. This is a wonderful stretch right here. That's it. The hip flexors and the quadricep. A little anatomy lesson. . Two more. One and two. Hold it, hold it, hold it. This is the stretch right here. That's it. Okay. To the other side. Reach it out. Good. Let's get a good cab. Muscle stretch. Good Hip Flexors ness. Hold that stretch. Are you ready for aerobics? Yes, I am too. Let's begin. March. Come on. Okay. We're gonna Really use the space in your living room to clear off a couple of those chairs. You didn't get started. Now don't go to the refrigerator or the telephone throughout the whole workout. Press, press, press. That's it. Come on. The toe is up. Heel touches is your car. That's it. Good. Good. Now to the side. Up, up, up. All low impact. If you want high impact, go ahead and add a jump. That's Okay too. Great. Go both arms.
That's it. You're doing it. Yes. Burning that calories. Burning those fatty acids. That's it. Burning those fat calories. Woo. Couple more. Good that's it. Here we go. Ready? March it out. Come back and forward. Good and up and back. Come on. Strike it. That's great. And up. Pump the arms. What muscles you use more? Calories you burn. Take it to the side. That's It. Use your legs. Good. And go. Come On. Good. We're trip walking right in front of our TV set. Walking Half a mile without ever leaving the privacy of your own home. Go. Couple more. Walk it out. Last one. Good Hold it Here. Hold it here. And this. That's it. You Can do it. I know you can remember to take breath out, over exaggerate the exhale. Ready and arms. Nothing. Grace, keep moving. Okay, we're gonna add the wash again. The trim wash. Ready? And go. go. Good. You got it. Walk fast. That's it. Pump it out. Stride again. Pump on this way. Now hug them. That's it. Come on. Woo. Last one. Good. Hold it Good. You’re doing great. Just keep it up. You ever feel tired? Walk in place. Relax the arm muscles. That's it. Don't go that refrigerator though. Take the phone off the hook so you can exercise. This time is for you. Okay, Let's march in place. Got new routine now. Here we go. Take it floor. Take it back. Ready and up back. Now watch your leg Up. Good Up. That's it. Now get into it. Give it all you got. Good. That's It. Reach. Woo. Reach. Good reach. You got it. Lift that jack. Come on, give it all you back. This one. Okay. Hold here. March it. Great. March it. Okay. Ready for our easy one. Here we go. Pump it first. Get ready. We're gonna stride out. Ready? And go. Whew. That's it. Now pump the arms. That's great. Now can you punch your arms this way? Woo. That's it. Last set. Come on, get into it. Last one. Hold it Here. Good. Okay. Now what we're gonna do is like the boxers do, we're gonna skip row. Yes. Woo. Skip row, Skip. Great. That's it. Good. Continue skipping and I'll be right back to tighten your tummy. Don't go away.
Welcome back to Virgin Goda. Now it's time to target tone our tummy. We're gonna work on the front of the abs, which is called the rectus abdominis, and also work on the sides of our waistline. The O leaf. Do you want to get a rock hard tummy? Where? Here's your chance. You know why? Because I'm gonna teach you the right way to do a sit up. A lot of times people do it incorrectly. You must make sure you do the right technique. So let's get started. Let's begin. Sit up nice and tall. Take it down. Take it down. Right now I want you to feel very hollow, very skinny. That's it. Hold it there. Take it up. Take it up. That's great. Take it down. Everything's hollow. Suck. Under the lower back is pressing. Trying to get to the ground. That's it. Take it up. Good. And take it back. Good. Now hold it and hold it. Good. Isometric. Hold. Can you fill the abs and breathe out. Breathe out. Really feel it. The abs are very important to keep strong and keep your back healthy. Let's come all the way up, up, up, up, up, up, up. Good. And let's begin a new workout. Feet flat on the floor. Ready? You're gonna go to side, side, side. And kick it out. One and two and three and four. Good. Try it again. This is great for the waistline. Side and side. Side and lift. Side. Side, side. And lift. Great. You got it. Good. Lift. Now, for those of you that are advanced, try it this way. Ready? And si. And si. And si. And lift. And si. Watch. The feet are off the floor. For those of you that have a bad back, keep your feet flat on the floor. That's the best way for you. Okay. Side and side. Side and lift. We got two more. Side, side lift. Come on, give it all you got now for that waistline. Lift it. Okay. Slowly bring it down. Ready? We're gonna begin with the sit-ups. Let's begin. Ready and lift. Lower. Lift, lower up. Really fill in the lower abs too. Now, for those of you that can't get your legs quite up this high, try to bend them. It's just the same workout for the abs. Okay? Otherwise, straighten the knees and lift them up. Now, some good technique tips here. Think about keeping your chin up. Chin up. That's it. Chin. That's great. Elbows back. Very important. Try not to have your elbows here. That's cheating. That's hurting your neck. And not using a hundred percent of abdominal strain. We got two more. Come on. Last one. Now we hold it up here. Hold it. Hold it right now. Press it small. The back against the floor. Come on, press it. Hollow out. Make it skinny. Right here. Great hollow out. Hold it. Okay. And bend and lift and out. Great. You got it. You can do it. I know you can. That's it. Notice what I'm doing here. Now. Working this leg actually makes the lower tummy do some of the work. And that's what we want, right? Good. Last one. Okay, switch legs. Ready? In. Out. In. Out. You can do it. Come on. Give it all. You got up down. Woo. Couple more. It's for the tummy. It works. The lower tummy too. Come on, you could do it. Yeah. Last one. Great. Now come all the way up. Let me see that. Smiling face and bicycles. That's it. Bicycles. Bicycles. Beautiful. Come on, use those legs. Use them. That's great. Keep it moving. You're great. Now notice my elbows are down. Very important to protect the back. Now for any of you have a lower back problem. Get your feet up higher. Higher is okay. Okay. But the lower your legs go, the more lower tongue you get. Okay? So for those of you that can take it, go ahead and bring your legs lower. Otherwise, that's okay. You're still getting a great workout. Place a legs up high. Come on. Woo. Yeah, working that tummy. You've got two more. One, two. Okay. Bring it in. Bring it in. Roll it back and ready. Lower tummy. Work down. Lift and lower. Lift and lower. Notice that my hips come up. Hips up and down. Up and down. Good. Try to feel in the lower, lower part of the tummy. This is called the lower end of the rectus adom. Do you wanna get a rock tummy flat below the belly button and do these exercises and down lift and lower. That's it. Come on. It's worth it. I know. After having a baby. Really wanna get that lower tummy. Tight and flat. Again. This is the exercise. That's it. Two more. Lift. Lift. Okay, release. Let's go to the sides. Working the waistline. That's it. This is working the sides of your waistline. Sides of the waistline. The OB beliefs. Yes. For any of you men out there that really wanna get rid of those love handles, a low fat diet, some aerobics and target owning the sit-ups to what we're doing here. That area, the obliques. Get up, come on and exercise. And do these sit-ups. These sit-ups are key. Key. That's it. We got two more. One and two. Hold it. Hold it. Isometric hold. You're working right here? Yes. Okay. Switch sides. Ready? And the other side down. Twist and down. That's it. Come on. Working that waistline. Let's lose an inch. That's great. So those belts fit a little tighter. Yes. Come on, loosen up those belts. Lose an inch around the waistline. Yeah, that's what I love. Two more. That's it. Last one. Great. Hold it. Isometric. Hold isometric. Hold. Hold it. Hold it. Okay. Release. Everybody. Stretch your tummy out. Arms up over your hip. Oh, you elongate the spine. Feel those abdominal stretching. Oh yes. Our cool down begins slowly bring one leg up in the air, bend the other knee, placing that foot flat on the floor. That's it. This is a wonderful stretch. For right back here. The hands stretch. Oh Up. Feels good. Also, this is a great stretch for the lower back. And any of you have lower back pain. This is a good stretch to do. Hence, switch legs. And did you know that you sit up? Helps to keep your abdominal muscles strong and in return acts as a girdle for the spine. That's why it's important to do these sit ups. You know how bad it is to have a bad back you've ever had it. Nothing's worse. And leaning over and hurting your back just because you're so weak. Okay, hands under here. Roll up. I wanna see that smiley face at me. That's beautiful. Good step. Nice and tall. Take a deep breath and inhale. And exhale. Great Today. Now it's our pull down and time to share together to relax the whole body. No more tension. No more stress. But don't worry, be happy. The Good old Caribbean saint and reduce that tension. Let's bring one leg up. Can you try this? I've always liked to do this in spite gymnastics today. Keep giving A try. That's great. You can't quite get that leg as straight as mine. Don't worry. You can try it. That's all that matters. You can grab right here. Any place on your leg? Okay, tall those thighs. Slowly bring the leg down. Let's see. Some control, some balance upon, that's the heat. Okay. Switch legs. You know, just calisthenics really help to tone the little body. Arms up. Fold it up. Now you'll notice that one leg is a little more flexible than the other. Don't worry. That's normal too. This leg is not my good leg. Everyone has one leg that's a little better than the other. And you know what our goal is to get a balanced. That's why we always stretch both legs. Smile. You did it. And proud of you. That wonderful self accomplishment, that feeling that you finished something. You started. Okay, sit up nice and tall. Strengthen that thigh. Don't let it drop yet. Come on, don't cheat on me now. Okay, relax. Inhale and exhale. Give yourself a big hand. You did great. You did great with a fabulous workout. And if you want more full length workouts, I have a brand new app, Denise Austin app that has over 400 of my workouts, plus recipes, plus a great community and challenges too to keep you going. Plus, we have a free trial going on right now. So download my app or scan the QR code.