WEBVTT
X-TIMESTAMP-MAP=MPEGTS:900000,LOCAL:00:00:00.000

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[AARP's Get Moving!

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Wherever You Are]

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[10-Minute Arms and Abs with Fitness Expert Denise Austin]

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>>Denise Austin: Hi!

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I'm Denise Austin and welcome
to your abs and arms workout.

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Let's get moving from home!

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If you've got a set of weights,
we'll need 'em to really firm up

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those arm muscles.

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But if you don't have
any, don't worry.

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You can do the whole
workout without.

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So to begin, let's place the
weights down right down

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on the mat and stretch it out.

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Getting a good
warm-up is important.

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Stretching your arms, your legs,
your waistline, thinking

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about your whole body right
now, warms your body up.

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That's it.

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Your core muscles are the
center of your whole body.

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We'll be working on those abs,
to strengthen the core muscles.

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Your abs, the sides of the
waistline, as well as your back.

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Your spine is your lifeline.

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Keep it healthy, keep it strong.

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We got two more.

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Beautiful!

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Now just a light twist to warm
up through the back

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for the waistline.

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That's it.

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Feel those oblique muscles.

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You can do it!

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Really stretch it out.

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Feel the reach.

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That's it.

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Two more just like that.

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And now a little slight twist.

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Just twist for the waist.

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The waistline workout.

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Twist!

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Think about pulling
the bellybutton in.

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That's it.

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And release.

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Let's warm up the spine.

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Placing your hands on your
thighs, really reach your lower

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back up.

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Pull up and in those abs.

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And release.

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Good!

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Pull your abs up and in.

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That's it!

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Stretching the low spine.

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And release.

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Feeling that stretch.

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It's so good to
warm up that back.

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You got two more.

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And it also works
the lower tummy too.

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Last one!

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Lift up and roll all the way up.

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Beautiful.

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Now let's grab our weights.

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And let's begin.

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Standing up nice and tall,
thinking about good posture,

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begin with your
weights right here.

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Take it all the way
down, and back up.

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That's it.

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Take it down, and lift up.

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Thinking about
pulling your abs in.

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Zip up those abs.

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So right now we're also
warming up those ab muscles by

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strengthening the
muscles of the back.

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That's it.

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Just pull your elbows
down, and back up.

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If you've got tree pound
weights, five pounds, eight

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pounds, whatever you can do.

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That's it!

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Remember, this
workout is for you.

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Right there in the privacy and
convenience of your own home.

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You've got two more of these.

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Last one!

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Shapes your arm muscles,
great for the shoulders too.

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Lift and lower.

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Lift one, and lower.

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Always keep good posture.

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That's a key to those
strong abdominals.

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That's it, we've got two more.

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Last one!

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And release.

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Now it's time to target the
triceps, the back of your arms.

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Lift up your elbows high.

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Bring the elbows down.

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And lift back up.

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Notice that the upper arms
stay nice and straight.

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That's it, in a straight line.

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We're not flinging, it's
not coming down like this.

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Lift, stay there, and release.

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This is a great way to work
on the back of those arms.

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No more jigglies!

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That's it.

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This will help burn
up the triceps.

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That's it.

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One of the most underused
muscles of the body.

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Burn it now.

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Strengthen it.

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Good.

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You've got two more.

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[Too challenging?
Try without any weights.]

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Notice your back,
is it nice and straight?

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Notice you’re pulling in your
abs, nothing droops or sags.

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We're always focusing on the
abdominals, the core muscle, the

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center, your powerhouse.

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Now hold it up there.

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Now, place the weights towards
the ceiling and baby lifts up.

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That's it.

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Lift up.

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Good.

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Good posture now.

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Back is strong and straight.

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That's it.

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You can do it,
we've got two more.

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Hold it up there.

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Last one!

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Beautiful.

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Now it's time to target tone the
front of your arms, your biceps.

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You're going to bring your
biceps towards you by curling.

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That's it.

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Bicep curl.

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Curl it up and down.

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Extend it.

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If you like to move your legs,
this is what I like to do to

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kind of get the movement in.

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That's it.

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Moving from home.

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You can do it.

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I'm proud of you.

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Just keep moving.

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That's the whole idea.

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Okay think about your strength
in your abdominals now.

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Focus on the abs pulling in
the abdominals up and in.

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That's it.

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Good posture.

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That's great.

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Quality over quantity.

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I want to make sure
you're doing it correct.

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The proper form.

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That's it.

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We've got two more.

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Last one.

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Beautiful.

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Now it's time to straighten
the front of the arms and your

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shoulders, to
improve your posture.

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Okay think about keeping your
knees bent to protect the spine.

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Pull in your tummy.

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You almost want to do a little
pelvic tilt in your tummy.

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The lower tummy.

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And just go shoulder level.

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Okay?

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Just shoulder level.

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That's it.

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Extend the arms.

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Your back is strong
and straight.

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You're doing it,
I'm proud of you!

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We've got two more.

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We've got one more.

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Beautiful!

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Now it's time to place your
weights down on the floor, and

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thinking about our abs.

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So standing up nice and tall.

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lift your knees towards you.

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This is now working the lower
section of your rectus abdominis

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muscle.

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Just do the best you can.

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One leg then the other.

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You want to make sure kind of
engaging your abdominal muscles,

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your core.

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And think about good posture.

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That's the key to
that flat belly.

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That's it, we've got
two more of these.

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I'd like you to take it to the
next level, placing your hands

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behind you.

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These are standing ab exercises.

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Your knees don't have
to come up this high.

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All you have to do is go like
that, and you're engaging those

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abs.

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So just lift high.

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That's it.

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Two more.

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Last one.

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And let's do a twist here.

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Now twist for the waistline.

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Can you twist like a twist.

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This is now working your oblique
muscles and your waistline.

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Take your time.

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One leg at a time.

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That's it.

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Great!

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Twist.

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Great for the waistline.

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We've got two more of those.

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Last one.

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Beautiful.

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Let's now come
down onto your mat.

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I want you to go onto
your hands and knees.

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Make sure your shoulders are in
line with your wrists and your

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knees in line with your hips.

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Now what I want you to do is an
ab exercise, as well as a back.

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Lift one leg up.

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Hold it up now pull in
your tummy right here.

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Abdominal strength.

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Then reach your arms out.

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Just the opposite arm out.

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So you're holding.

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You're strengthening
your muscles.

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Pull up and in your tummy!

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It's all about the waistline.

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It's all about the abs here.

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Good!

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And release.

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And the other leg comes up.

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Hold it up.

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Tighten up your abs.

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And reach that arm forward.

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Hold it.

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Pull in your abs.

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Your neck is long.

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Squeeze your buttocks, extend
your leg, and focus your

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attention to your abdominals,
your core muscles.

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This is an excellent exercise.

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And release.

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Beautiful.

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Now you're going to curl your
toes under and you're going to

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do a little plank,
but an easier plank.

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Notice my knees just
came off the floor.

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Lift your knees off the
floor, just an inch!

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Just an inch.

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Hold it tight, tight, tight.

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Tighten up your abs.

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Back is strong and straight.

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Hold it.

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Two more seconds.

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Hold it, hold it.

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And release.

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There you have it.

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Good.

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Now we'd like to
do a side crunch.

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Extend the leg, reach your
arm, and pull, and reach.

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And cinch in the waistline.

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That's it.

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Do the best you can now.

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Even if you do a couple, you're
doing something great for the

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core muscles, the entire center
of your body, which we all need

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to strengthen.

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Strong abdominals equal a back
that is healthy, and you can

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move and feel good.

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Last one.

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Crunch.

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Let's go to the other side.

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Thinking about good posture now.

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Reach out, hold it, and pull in.

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Cinch at the waist.

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That's it, cinch it in.

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You can do it!

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I'm proud of you.

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This is now working those
oblique muscles, the sides of

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your waistline.

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But we all need to go in!

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We've got two more here.

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Last one.

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Beautiful.

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Okay come on your
backs now, everybody.

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One vertebra at a
time, roll down.

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Relax your neck muscles.

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And now, all we're doing is
lifting your hips slightly up

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off the floor.

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Tighten up the tushy,
tighten up your abs.

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You're now working the
lower part of your tummy.

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That's it.

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Lift if up, up, up, up, up, up.

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And release.

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One more time, up.

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Squeeze it, squeeze it, tighten
the tushy, tighten up the lower

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abs.

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And relax.

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And now slowly bring your knees
towards your chest and do baby

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taps.

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But notice my neck is relaxed.

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It's all the action is
in the lower tummy here.

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You can do it.

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That's it.

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Two more of these.

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One more.

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Okay now slowly roll up, let me
see your beautiful smiling face,

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and little crunches.

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If you would like to protect
your neck, place your elbows

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behind you like this,
and do little lifts.

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That's it.

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We've only got a couple more.

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Last one!

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And slowly roll all the way up.

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Taking a nice deep cleansing
breath together, inhale up, and

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exhale out.

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Give yourself a big
hand, you did it!

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Arms and abs.

00:11:28.621 --> 00:11:32.358
[AARP Real Possibilities]