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Denise Austin Demonstrates 3 Weight Training MovesJohn Nacion – Getty Images<\/p>\n
When it comes to the simple exercises for women over 50<\/a>, there\u2019s no better source than Denise Austin. We can always count on the 69-year-old for fun and accessible fitness tips, whether she\u2019s demonstrating an ab workout with her daughter, Katie Austin<\/a>, sharing her secrets to staying young, fit, and strong<\/a>, or anything in between. Most recently, the fitness pro took to Instagram to share a series of three simple weight training moves that can be done in just three minutes.<\/p>\n \u201cStrength training<\/a> is SO important as we age\u2026 it helps support bone density, build muscle<\/a>, and keep you feeling strong, stable, and confident in your body,\u201d Austin captioned her Instagram post<\/a>. \u201cThese firmers are a must for us women over 50!\u201d All you need for the exercises is a pair of weights.<\/p>\n Want to try the workout yourself? We\u2019ve got the details on all three moves below. Austin suggests grabbing heavier weights for this series (hers are 8 lbs!) and doing each exercise for one minute.<\/p>\n 1. Single arm lift<\/p>\n Austin begins by standing with her feet hip-width distance apart and a slight bend in her knees. \u201cWhat you want to do is strengthen your shoulders, but stand up nice and tall, keeping your abs nice and strong and your back straight,\u201d she explains.<\/p>\n With one weight in each hand and palms facing down, she lifts one straight arm at a time from down by her side to in front of her chest, alternating arms. \u201cThis is now working the beautiful shoulder muscles and the arms,\u201d she says.<\/p>\n 2. Bicep curl<\/p>\n Austin\u2019s next move in the series is a classic bicep curl. Maintaining the same stance as in the first exercise, she flips her palms to face up instead of down. \u201cGo all the way down and pull up,\u201d she demonstrates, bending her elbows toward her face.<\/p>\n \u201cThis is a beautiful way to strengthen the arm muscles,\u201d Austin explains. \u201cIf you don\u2019t use them, we lose them, and we need our muscles!\u201d<\/p>\n 3. Deep row down<\/p>\n For the final move in the series, Austin mimics a rowing motion with her arms. \u201cFor the upper back, I love a deep row down and lift back up,\u201d she says, maintaining the same stance as the last two exercises, but this time leaning slightly forward with a flat back.<\/p>\n With her palms facing inward toward her body, she drops the weights down toward the floor before bending both elbows to lift them back up. \u201cSqueeze the shoulder blades behind you and release,\u201d she demonstrates. \u201cAnd there you have a fabulous upper body workout!\u201d<\/p>\n Next time you need to strengthen your upper body in a time crunch, try any of these moves, or do the whole three-minute series for a quick and effective workout.<\/p>\n You Might Also Like<\/p>\n