Although it’s common for women to gain weight around their midsection due to menopause, research shows that many of these changes are compounded by other lifestyle factors, the Mayo Clinic explains. For example, as people age, their metabolism tends to slow down and physical activity decreases, creating a perfect storm for unwanted fat. Fortunately, you no longer have to accept this as a “normal part of aging”. Instead, you can lose your menopausal belly by incorporating these five exercises into your routine.
By using smart exercises, you not only burn lots of calories and melt fat all over your body, but you also increase your metabolism and overall activity level. The result? A healthier, fitter body and a lifestyle that prevents excessive weight gain.
Read on for five easy-to-do exercises to lose your menopause belly. They give you great full-body benefits and even target your heart at the same time. And then don’t miss 4 exercises women should avoid when trying to lose weight.
This is one of the best and easiest exercises to target your hips and thighs. Even better, because it trains each leg separately, you increase the work on your core while balancing yourself throughout the exercise.
Stand with one foot about three feet in front of the other so that your knees form two 90-degree angles at the bottom. Come straight down and drive with your front heel. Don’t let your front knee go past your toe.
As people age, the lower back and knees become more cranky, which can limit activity levels and mobility. With this exercise, you strengthen your glutes, which not only “firms up” your back, but also relieves pressure on those problem areas so you can feel better.
Lie on your back and bend one knee to form a 90 degree angle. Glue the other leg straight. With your leg bent, squeeze your glute, push through your heel, drive your hips up, and keep your hips level as you rise. Keep your right leg straight throughout the exercise and keep it aligned with your torso.
stir the pot
It’s an interesting name, but it’s a hell of a basic exercise. It blasts your midsection from many different angles so you get more benefits while protecting your lower back.
Get into a plank position on a stability ball, as shown above. While keeping your torso still, move your forearms in a circle. Then change direction. Squeeze your shoulder blades together and don’t let your lower back sag.
Dumbbell bent over row
Rows work all your back muscles, improve your posture, strengthen your shoulders, and burn a lot of calories. By using the “bent” position, you also get extra work out of your core, hips, and hamstrings.
Grab a dumbbell in each hand, bend your knees slightly, and bend your hips until your torso is almost parallel to the floor. Keeping your lower back flat, squeeze your shoulder blades together, and row.
A suspension trainer takes push-ups to a new level by increasing how hard your abs work to stabilize your body. Another advantage is that you can easily adjust the intensity: to make it harder, stand closer to the anchor point; to make it easier for you, walk away.
Grasp the handles and get into a push-up 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.
Anthony J. Yeung
Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. Join the free 5-day course to burn fat and build muscle for the big day! Learn more about Anthony
Leave a Reply