Lose the Meno Belly: The 3 Moves Every Woman Should Be Doing

Hi everyone! If you noticed a change in your midsection during peri- or menopause you aren’t alone. It’s a question I hear from women in their 40s and 50s all the time: “How can I tackle my meno belly?” A combination of declining estrogen and slowing metabolism, with an increase in stress and cortisol levels, can lead to more fat around the abdomen during menopause.

The good news: there are moves you can do to keep your body strong, healthy and flexible - the real keys to growing old with vitality!! Building a strong core starts with targeted moves and is amplified with strength training and walking; this combo is one of the smartest ways to support your body during and after menopause. Doing all three will boost your energy and metabolism (so you are burning more calories even when you sleep!), preserve and even build muscle, improve your balance and more! 

Below are three of my favorite core exercises for women who want to tackle menopause belly - give them a try!

My 3 Favorite Core Exercises For Meno Belly

Strong core muscles improve posture, support a healthy back, and make everyday activities easier, whether that’s lifting groceries or playing with grandchildren. If you want more moves like this, or are looking for menopause guidance, join my Premium Membership and try out my Menopause Strong Program! It includes stress management tips, metabolism-boosting recipes, and workouts specifically for this time in life!

1. Bird Dog
   

The Bird Dog is one of my favorite exercises: it strengthens your deep core muscles while improving balance and coordination. Aim for 8-10 repetitions per side.

• Start on your hands and knees.
• Extend your right arm straight ahead while extending your left leg behind you.
• Keep your hips level and your core engaged.
• Hold for 2-3 seconds.
• Return to the starting position and switch sides.

2. Dead Bug

This funny sounding move is an amazing exercise for strengthening your core while protecting your lower back. Do 8-12 reps per side.

• Lie on your back with your knees bent at 90 degrees and your arms reaching toward the ceiling.
• Slowly lower your right arm and left leg toward the floor.
• Keep your lower back gently pressed into the mat.
• Return to center and repeat on the opposite side.

3. Plank

Planks are a whole-body move, strengthening your entire core plus your back, shoulders, and hips. Hold for 15-30 seconds to start, gradually working your way up to 60 seconds. Focus on keeping your body in one straight line and your core gently engaged. Remember that good form is always more important than how long you hold it! 

Here is how to do a Plank: