Wish you could have Denise Austin’s abs? She’s here to help, and you won’t believe how easy her secret is! The 69-year-old fitness icon is sharing one of her favorite and easiest techniques for sculpting a strong core—and it doesn’t require a single crunch or plank. You can do it while puttering around the house or grocery shopping. And it’s a perfect addition to the gentle walking regimen Denise recommends for women over 50.
“I always tell people to ‘zip up’ your abs while they’re walking,” Austin reveals. “Think about pulling in the abdominals, the muscles in your core, with a big zipper. The more you practice zipping up your abs, the more naturally they’ll stay that way!”
This deceptively simple technique—called the “abdominal drawing-in maneuver” by scientists—is like giving yourself internal Spanx that keep your deepest core muscles strong and engaged throughout the day.
The science behind the squeeze
While Austin’s advice for getting stronger ab muscles might sound too easy to be effective, science backs her up. A comprehensive review published in the Journal of Bodywork and Movement Therapies confirmed that drawing your navel inward while maintaining a neutral spine and normal breathing is “a highly effective strategy for activating the TrA muscle and improving core stability.”
The TrA, or transversus abdominis, is your deepest abdominal muscle, wrapping around your midsection and naturally holding you in and up. When activated properly, it provides crucial support for your lower back, improves posture and creates that toned, pulled-in appearance so many of us desire. The study analyzed 16 research papers involving 833 participants and found that this simple technique consistently activated this muscle group with remarkable effectiveness.
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Unlike core exercises that primarily target superficial abdominal muscles, Austin’s zip-up technique engages the deep stabilizing muscles that truly transform your midsection. These muscles work constantly to support your spine and maintain proper posture, which means strengthening them delivers benefits that extend far beyond aesthetics. Certified fitness expert Theresa Rowe, host of the nationally syndicated workout show Shaped By Faith, agrees. “For women who sit for long periods, this is a safe way to begin reconnecting with muscles that may not be firing properly,” she notes.
It can also help with one of the most uncomfortable health issues we experience as we age. The research revealed that this approach is particularly valuable for women experiencing lower back discomfort. Why? Dysfunction in these deep abdominal muscles often causes instability and achiness at the bottom of the spine. By regularly practicing this drawing-in motion, you’re essentially retraining your core to provide better spinal support throughout all your daily activities. Not only does this ease discomfort, it can prevent injury. “Everyday movements like walking, lifting groceries, climbing stairs and getting out of a chair become safer,” notes Rowe.
How to master Austin’s ab-zipping technique
Getting started is refreshingly simple. Begin by standing or sitting with good posture, keeping your spine in a neutral position—not arched or rounded. Good posture is essential. If the chest collapses forward, the core cannot fully support the spine. “The engagement should feel supportive, not rigid,” says Rowe. Take a normal breath, then gently draw your belly button inward toward your spine, as if you’re zipping up a tight pair of jeans. The key is to maintain normal breathing while holding this gentle contraction.
As you incorporate this technique throughout your day, Austin says your core muscles develop the endurance and muscle memory to maintain better activation automatically. (How healthy is your waist size? Find out here.)
Start by holding the contraction for 10 to 15 seconds at a time, repeating several times throughout the day. As it becomes more natural, you’ll find yourself maintaining this engaged core position for longer periods without even thinking about it.
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The anytime, anywhere ab firmer
What makes Austin’s approach to stronger, more sculpted abs is so brilliant is its accessibility. You don’t need special equipment, a gym membership or even workout clothes to trim your waist. Whether you’re walking through the mall, standing at the kitchen counter or sitting in a meeting, you can be strengthening your core. (Want more seated workout moves from Denise? We got ‘em.)
For women juggling busy schedules, this Denise Austin abs technique offers a practical solution to fitting fitness into everyday life. Instead of finding extra time for ab workouts, you’re transforming ordinary moments into opportunities for core strengthening—exactly the kind of sustainable, realistic approach that Austin has championed throughout her legendary career.
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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.