Introduction
Menopause can be a difficult time for many women, and one of the most common complaints is the dreaded “menopause belly”. This is the result of hormonal changes that can cause fat to accumulate around the midsection. Fortunately, there are some exercises that can help you lose your menopause belly and get back to feeling your best. In this article, we’ll discuss five exercises that can help you reduce your menopause belly and improve your overall health. We’ll also provide tips on how to make the most of these exercises and get the best results. So, if you’re ready to get rid of your menopause belly, let’s get started!
Lose Your Menopause Belly With These 5 Exercises
Menopause can be a difficult time for many women, and one of the most common complaints is the dreaded “menopause belly.” This is the accumulation of fat around the midsection that can be difficult to get rid of. Fortunately, there are some exercises that can help you lose your menopause belly and get back to feeling your best.
1. Plank
The plank is a great exercise for targeting the core muscles and helping to reduce belly fat. To do a plank, start in a push-up position with your arms straight and your feet together. Then, lower your body down so that your elbows are bent and your forearms are resting on the floor. Hold this position for 30 seconds to one minute, and then release. Repeat this exercise for three sets.
2. Bicycle Crunches
Bicycle crunches are a great way to target the abdominal muscles and help reduce belly fat. To do a bicycle crunch, start by lying on your back with your hands behind your head. Then, bring your right knee up towards your chest while bringing your left elbow towards your right knee. Alternate sides, bringing your left knee up towards your chest while bringing your right elbow towards your left knee. Continue this motion for 30 seconds to one minute, and then release. Repeat this exercise for three sets.
3. Squats
Squats are a great exercise for targeting the lower body and helping to reduce belly fat. To do a squat, start by standing with your feet shoulder-width apart and your arms out in front of you. Then, lower your body down as if you were sitting in a chair, keeping your back straight and your chest up. Hold this position for two seconds, and then stand back up. Repeat this exercise for three sets of 10-15 repetitions.
4. Lunges
Lunges are a great exercise for targeting the lower body and helping to reduce belly fat. To do a lunge, start by standing with your feet shoulder-width apart and your arms out in front of you. Then, take a large step forward with your right foot and lower your body down until your right knee is bent at a 90-degree angle. Hold this position for two seconds, and then stand back up. Repeat this exercise for three sets of 10-15 repetitions on each side.
5. Burpees
Burpees are a great full-body exercise that can help you lose your menopause belly. To do a burpee, start by standing with your feet shoulder-width apart and your arms out in front of you. Then, lower your body down into a squat position and place your hands on the floor. Jump your feet back into a plank position, and then jump your feet back up towards your hands. Stand back up, and then repeat this exercise for three sets of 10-15 repetitions.
These five exercises can help you lose your menopause belly and get back to feeling your best. Remember to always consult with your doctor before starting any new exercise routine.
While it’s common for women to gain weight around their midsection due to menopause, research shows, a lot of those changes are worsened by other lifestyle factors, Mayo Clinic explains. For example, as people age, their metabolism tends to slow down and physical activity drops, which creates a perfect storm for unwanted flab. Thankfully, you don’t have to accept this as a “normal part of aging” anymore. Instead, you can lose your menopause belly by working these five exercises into your routine.
By utilizing smart exercises, you not only burn lots of calories and melt away fat all over your body, but also increase your metabolism and overall activity levels. The result? A healthier and fitter body and a lifestyle that prevents excess weight gain.
Read on for five easy-to-do exercises to lose your menopause belly. They give you great total-body benefits and even target your core at the same time. And next, don’t miss 4 Exercises Women Should Avoid When Trying to Lose Weight.
Split Squat
This is one of the best and simplest exercises to target your hips and thighs. Even better, because it trains each leg separately, you boost the work on your midsection as you balance yourself throughout the exercise.
Stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Drop straight down and drive with your front heel. Don’t let your front knee drift past your toe.
Hip/Thigh Extension
As people age, their lower back and knees get crankier, which can limit activity levels and mobility. With this exercise, you strengthen your glutes, which not only “firms up” your backside, but also takes the pressure off those trouble areas so you can feel better.
Lie on your back, and bend one knee so that it makes a 90-degree angle. Stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise, and keep it in line with your torso.
Stir-The-Pot
It’s an interesting name, but it’s one heck of a core exercise. It blasts your midsection from many different angles so you get more benefits while keeping your lower back safe.
Get into a plank position on a stability ball, as demonstrated above. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together, and don’t let your lower back sag.
Dumbbell Bent-Over Row
Rows work all the muscles in your back, improve your posture, strengthen your shoulders, and burn a lot of calories. By using the “bent-over” position, you get extra work on your core, hips, and hamstrings, too.
Grab a dumbbell in each hand, bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.
TRX Pushups
A suspension trainer takes pushups to a new level by boosting how hard your abs work to stabilize your body. Another benefit is you can easily adjust the intensity: To make it harder, stand closer to the anchor point; to make it easier, stand further away.
Grab the handles, and get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself and keep your elbows close to your body as you descend.
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Anthony J. Yeung