In today’s fast-paced life, finding time to hit the gym can be a challenge. However, staying fit and strong is essential if we seek longevity and a good quality of life, especially for women. Fortunately, you don’t need expensive equipment or long hours to achieve an effective workout. The key is to focus on essential movements that target the body’s most critical areas.
This is demonstrated by the routine proposed by the popular trainer Denise Austin (68), designed to be done at home, and that only requires a sturdy chair and a few minutes a day to stay strong for years. It consists of three accessible exercises that are crucial for improving mobility and strength as we age.
3 Routine Exercises for Strength, Mobility and Longevity
Through a video, the trainer shares with her followers “some easy exercises I do at home to stay in shape, to stay firm, and to work our specific muscles”. Austin emphasises that the ability to perform these three essential movements is the “secret to staying strong in the years ahead” and she regards them as fundamental for longevity, mobility and to keep the core strong. Thus, she asserts that by mastering these basic movements, people can aim to stay “safe, fit and confident”.
Denise Austin recommends working the upper body, the abdominal area and the lower body through three key movements that can be performed with a chair or armchair:
Butt Taps – For Stability
This exercise focuses on the lower body, specifically the glutes and the legs. To perform it, a chair is used: you squat backwards, lightly touch the chair, and rise again. The trainer says: “Squat, touch, rise. These are easy exercises you can do for your butt“. This movement not only tones but also highlights that leg and glute strength is key to stability, according to the trainer. Austin recommends doing this for “one minute or during an ad break”.
Elevated Push-Ups – For Everyday Strength
To work the upper body and strengthen the arms, Austin recommends a variation of the press-up using a chair—provided it has no wheels or slides easily. She notes this exercise “works for our arms” and is a simple movement. It targets the essential strength needed for daily tasks, since “being able to push up with your arms is essential for everyday strength”. When performing it, the trainer encourages you to aim for 10 repetitions while keeping your back straight and your tummy pulled in.
Leg Crunch + V-Sit – For a Strong Core
The final movement proposed by the trainer targets the central part of the body and the waist. Austin describes it as “a natural tummy tuck” and one of her favourites to do at home. Seated, you simply lean back slightly and extend and bend the knees in and out. The aim is to perform 20 repetitions or to hold the “V-sit” position if you want to intensify the exercise.
Working the core is vital, as a “strong core supports balance, posture and protects your back”, says the expert.
The key to seeing results from this simple daily routine is consistency. “Incorporate these movements into your daily routine and keep your body strong for life“, she asserts.
