As women age and enter menopause, it's common to gain weight around the midsection due to a slowing metabolism and decreasing physical activity. However, it's not inevitable and there are exercises that can help lose menopause belly fat.
By incorporating these five exercises into your routine, you can burn calories, reduce fat, increase metabolism, and improve overall health and fitness. These exercises offer total-body benefits while also targeting the core muscles.
Read on to learn more about these easy-to-do exercises and start losing your menopause belly. And remember, it's important to avoid certain exercises when trying to lose weight, so be sure to check out our article on 4 Exercises Women Should Avoid When Trying to Lose Weight.
1) Split Squat
Strengthening your hips and thighs can be beneficial when trying to lose weight around your midsection during menopause. By incorporating the following exercise into your routine, you can increase your metabolism and overall activity levels, leading to a healthier and fitter body.
The lunge is a simple yet effective exercise that targets your hips and thighs. Additionally, because it requires balance, it also engages your core muscles.
To perform a lunge, stand with one foot approximately three feet in front of the other so that your knees form two 90-degree angles at the bottom. Lower your body straight down and push back up, focusing on driving with your front heel. Be sure not to allow your front knee to drift past your toe to avoid unnecessary strain on your joints.
Incorporating lunges into your exercise routine can help you achieve your weight loss goals and improve your overall fitness.
2) Hip/Thigh Extension
This exercise is a great way to target your glutes and hamstrings while also engaging your core. Here's how to do it:
- Lie on your back with your arms at your sides, palms facing down.
- Bend one knee and place your foot flat on the ground.
- Extend your other leg straight out in front of you, keeping it in line with your torso.
- Squeeze your glutes and push through your heel as you lift your hips up towards the ceiling.
- Keep your hips level as you rise, and make sure your straight leg stays extended throughout the exercise.
- Hold for a few seconds at the top, then lower your hips back down to the ground.
- Repeat for several repetitions on one side, then switch to the other side.
3) Stir-The-Pot
This exercise may have an unusual name, but it's highly effective in targeting your core muscles from different angles while keeping your lower back safe.
To perform this exercise, start in a plank position with your forearms resting on a stability ball. Keep your torso stable while you move your forearms in a circular motion, first in one direction and then in the opposite direction. Remember to keep your shoulder blades squeezed together and avoid letting your lower back sag. This exercise engages multiple muscle groups and can help you achieve a stronger and more stable core.
4) Dumbbell Bent-Over Row
This exercise targets multiple muscle groups including the back, shoulders, and core. The bent-over position helps engage the hips and hamstrings while also improving posture.
Begin by holding a dumbbell in each hand and bending your knees slightly. Bend forward at your hips until your torso is almost parallel to the ground, making sure to keep your lower back flat. Squeeze your shoulder blades together and begin to row the dumbbells up towards your chest.
5) TRX Pushups
Using a suspension trainer, pushups can be taken to the next level by increasing the amount of effort needed for stabilizing your body. One of the advantages of this exercise is that the intensity can be easily adjusted based on your needs - moving closer to the anchor point for more difficulty, or further away to make it easier.
To begin, take hold of the handles and get into a pushup position with your hands shoulder-width apart. Keep your lower back straight and prevent your hips from sagging. Descend while keeping your elbows near your body.