Menopause brings a host of physical and emotional changes. One of the most common concerns women face because of these changes is “menopause belly.” It refers to fat accumulation around the midsection.
Hormonal shifts, particularly a drop in estrogen levels, are the culprits behind this condition. But you can keep it under control with exercises, specifically focused movements like hypopressives.
The Best Exercises for Menopause Belly
After menopause, estrogen levels decrease, slowing your metabolism and making weight management more challenging, especially around the abdomen. And belly fat is not just a cosmetic change; a study has linked it to increased health risks, such as cardiovascular disease.
Doing regular exercise can help you offset these effects. You can do hypopressives and some other activities to tone your abdomen and reduce belly fat.
Let’s see how some exercises can help you maintain a healthy body and combat menopause belly.
1. Do Hypopressives
As a form of non-intensive workout, hypopressive, or Low Pressure Fitness (LPF), works well in reducing menopause belly. Unlike traditional ab exercises like crunches, which can often push more pressure into the pelvic area, hypopressives focus on reducing intra-abdominal pressure.
The technique involves breathing into your rib cage rather than the belly, which pushes the diaphragm and pelvic floor muscles to engage deeply. This not only strengthens your core but also draws your organs upwards, relieving pressure into the pelvis. The technique has been shown to reduce the waistline and create a flatter, more toned appearance.
If you practice regularly, hypopressives can strengthen your inner abdominal muscles (like the transverse abdominis), which acts as a natural corset, giving you more spinal support and better posture.
Since this exercise massages your internal organs gently, it can also reduce bloating, improve digestion, and relieve issues like heartburn and constipation. Plus, it improves vagal tone and stress response, so you can enjoy a more balanced physical and mental state during your menopause.
2. Cardio Workouts
Cardiovascular exercise is another fantastic way to combat menopause. Some workout that you can do daily are:
- Walking
- Swimming
- Running
- Cycling
Cardio helps burn calories, boosts your metabolism, and reduces the accumulation of belly fat. You will feel better because it also manages your stress levels.
If possible, be consistent with your cardio workout routine. Consistency makes your body respond better to fighting hormonal changes.
3. Strength Training
If you are working with any pelvic floor dysfunction like prolapse or incontinence, it is important to get symptoms under control first.
Once you do, you can start to include strength training, besides hypopressives, to manage menopause belly. It helps build muscle mass, which in turn speeds up your metabolism and promotes fat-burning.
As we age, we naturally lose muscle mass, which can make it harder to burn fat. Incorporating weight-bearing exercises, like squats, lunges, planks, and dumbbell rows, into your workout routine can help reverse this trend. Using resistance bands, body weight, or light weights can all be effective.
Strength training focuses on your core and lower body, and can be done at home or in the gym. It also helps prevent osteoporosis, which becomes a concern during menopause.
4. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) combines short bursts of intense activity with periods of rest or moderate activity. These exercises can ramp up calorie burn and help reduce fat, especially around the abdomen.
HIIT can be adjusted to suit your fitness level. For beginners, this might mean short bursts of walking or cycling mixed with gentle recovery periods. More advanced practitioners might incorporate sprints or heavy lifting.
More Tips to Get Rid of Menopause Belly
While exercise is key to managing menopause belly, there are other lifestyle changes you can make to further support your goals:
- Watch your diet: Try to eat whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and alcohol, as they can contribute to belly fat.
- Stay hydrated: Drinking enough water helps curb cravings, increases digestion, and keeps your metabolism functioning properly.
- Sleep well: A good night’s sleep is helpful for regulating hunger hormones, which can prevent overeating.
- Manage stress: High stress levels increase cortisol, a hormone linked to fat storage, especially around the belly. Try activities like yoga or meditation to lower stress.
- Seek support: If you’re feeling overwhelmed, don’t hesitate to talk to a healthcare professional or a trainer to get personalized advice and support.
Getting Started With Hypopressives
For the Hypopressives classes it is important that you learn the Breathing/Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps.
She will also give you feedback to make sure that you’re doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer. And here’s the golden rule – for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.
