Fitness icon Denise Austin has spent more than four decades helping people improve their health and fitness. And she recently shared her three essential moves for ageing well and building lasting physical independence.
‘They’re the secret to staying strong for years to come!’ she told followers, revealing that they target the whole body by working the legs, glutes, arms and core.
‘[These] three easy moves are so important for longevity, mobility and staying strong as we age, helping you stay safe, fit and confident!’
Reassuringly, you don’t need a gym membership or dumbbells to try them – just a sofa and your bodyweight.
‘I do these moves around my house,’ she revealed.
Denise Austin’s 3 essential longevity strength moves1. Glute taps
Perform for 1 minute
Leg and glute strength are key for stability, says Austin. Do these easy sit-to-stands ‘right on your chair’, perhaps ‘during a TV commercial’, to build lower-body strength.
Stand in front of a chair with your feet hip-width apart. Lower yourself onto the chair as if you were going to sit down, keeping your back straight and feet planted on the floor. You can extend your arms in front of you for balance.As soon as your bum touches the seat, rise to a full standing position by extending your hips and knees. Lower your arms back to your sides and repeat. 
Do 10 reps
Being able to lift yourself up with your arms is essential for everyday strength, Austin reminds us.
Place your hands about shoulder-width apart on an elevated surface, such as a table, bench or – as Austin demonstrates – the arm of a sofa. A wider hand placement will place more emphasis on your chest. Stack your shoulders over your wrists.Keeping your hips, shoulders and heels in a straight line, bend your elbows to lower your chest towards the raised surface. ‘Keep your back straight and tummy tucked,’ says Austin.Pause briefly, then push back up to the starting position, straightening your arms. 3. Seated tummy tuck and v-sit
Do 20 reps followed by a 20-second hold
‘This is for your waistline,’ she said. ‘A strong core supports balance, posture and protects your back.’
Sit on a chair with enough space to lean back to around 45º. Raise your legs off the ground so your thighs are also at a 45º angle to the chair seat, keeping your knees bent. Place your hands beside your hips on the seat for balance.Simultaneously draw your knees towards your chest and bring your upper body forward, allowing your chest and knees to move towards each other in a controlled motion.Then extend your legs out in front of you while leaning your torso back to around 45º, maintaining tension in your abdominal muscles.Pause briefly, then repeat the movement, smoothly bringing your knees and chest together before extending back out.After the 20th rep, hold the starting position for 20 seconds, or straighten your legs for an added challenge.
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