5 Exercises to Beat Menopausal Belly Fat

Menopause often leads to weight gain, especially around the belly, due to hormonal changes and reduced energy expenditure. Regular exercise can help manage this by boosting metabolism, preserving muscle mass, and improving overall health. Here’s a quick guide to tackling menopausal belly fat:

Plank Exercise: Builds core strength and improves posture.
WalkFit Routine: Combines brisk walking with intervals for fat-burning.
Pilates Roll-Up: Strengthens deep abdominal muscles.
Standing Side Crunch: Targets obliques for a toned waist.
Russian Twist: Works the core and obliques with adjustable intensity.

Why Exercise Matters

Menopause reduces daily calorie burn by ~200 calories.
Muscle mass declines by 3%-8% per decade from age 30, accelerating during menopause.
Strength training and HIIT are particularly effective for reducing belly fat.

Weekly Plan

Day	Morning	Evening	Duration
Monday	WalkFit + Planks	Russian Twists	30–45 mins
Tuesday	Pilates Roll-Up	Side Crunch	20–30 mins
Wednesday	Rest/Stretching	–	15 mins
Thursday	WalkFit + Russian Twists	Planks	30–45 mins
Friday	Side Crunch	Pilates Roll-Up	20–30 mins
Saturday	Any Two Exercises	–	30 mins
Sunday	Rest/Light Walking	–	Optional

Consistency, proper form, and gradual intensity increases are key. Start small and track your progress with waist measurements, fitness milestones, and how your clothes fit. These exercises, paired with a balanced routine, can help you manage menopausal belly fat effectively.

What Causes Menopausal Belly Fat

Hormonal Changes and Fat Storage

Menopause brings hormonal shifts that significantly affect how fat is stored in the body. A major factor is the drop in oestrogen levels, which changes how the body manages energy and stores fat. Lower oestrogen levels can lead to reduced spontaneous physical activity and an increase in appetite. Additionally, oestrogen receptors attract androgens like testosterone and androstenedione. Fat cells also store excess oestrogens, creating a cycle of hormonal imbalance. These changes often result in stubborn abdominal fat, with studies showing an average weight gain of about 2 kilogrammes during menopause.

Understanding these changes highlights the role exercise can play in managing them.

How Exercise Helps During Menopause

Exercise is a powerful tool for addressing these menopausal changes. It can help maintain muscle mass, which naturally declines during this phase, and boost metabolism. Here’s how exercise can specifically target menopausal belly fat:

Benefit	Effect on the Menopausal Body
Metabolic Boost	Helps offset the reduction of about 200 calories in daily energy expenditure
Muscle Preservation	Maintains lean muscle mass, which burns more calories even at rest
Hormonal Balance	Improves insulin sensitivity, reducing fat storage
Energy Expenditure	Increases daily calorie burn, aiding in creating a calorie deficit

“Think of physical activity and exercise as a form of therapy for your menopause symptoms.” – Dr. Austin

Managing menopausal belly fat isn’t just about losing weight – it’s about supporting overall metabolic health. This is especially crucial since nearly three-quarters of women experience weight gain during menopause. Postmenopausal women also tend to burn at least 200 fewer calories daily, making regular exercise essential for maintaining a healthy weight and reducing abdominal fat.

Ab Exercises For Menopause Belly

Core Rules for Reducing Belly Fat

Combining different types of exercises is essential for addressing menopausal belly fat. Here’s how strength, cardio, and flexibility exercises can help.

Why Strength Training Is Important

After age 50, muscle loss can reach 5-10% per decade, and this process speeds up during perimenopause, potentially hitting 10%. Strength training is a key way to counteract these changes.

Here’s how it helps:

Benefit	Effect on the Body
Metabolic Boost	Burns more calories even at rest
Hormonal Balance	Improves insulin sensitivity
Bone Health	Helps increase bone density
Muscle Preservation	Slows down age-related muscle loss

Cardio and Flexibility Training

Cardiovascular exercise is another essential tool for managing weight during menopause. Dr Pamela Peeke, MD, MPH, suggests aiming to burn 400-500 calories most days through cardio.

Here’s what to include in your routine:

150 minutes of moderate aerobic activity each week
High-Intensity Interval Training (HIIT) sessions
Flexibility exercises to improve range of motion

Studies published in Experimental Physiology reveal that cycling-based HIIT is particularly effective at reducing body fat in post-menopausal women compared to running.

What to Expect

A well-rounded exercise routine can help reduce overall fat, including belly fat.

“Ideally to keep your weight in check, you’ll be working out three or four times a week – with the injection of some HIIT. It’s extremely effective at keeping excess body levels of fat down, and make sure to get in some weight training, even if it’s just using your own body weight.” – Dr Pamela Peeke

Key recommendations include strength training 2-3 times a week, consuming 25-30 grammes of protein 3-4 times daily, and combining moderate and vigorous exercise for the best results.

5 Best Exercises for Belly Fat

Here are five effective exercises designed to help reduce menopausal belly fat. These moves are gentle on the joints and cater to different fitness levels. Let’s break them down step by step.

1. Plank Exercise

Planks are great for building core strength and improving posture:

Start on your hands and knees, with your shoulders aligned over your wrists.
Stretch your legs back, tucking your toes under.
Keep your body in a straight line from head to heels.
Hold this position for 20–30 seconds, gradually increasing the duration as you get stronger.

Tip for beginners: Keep your knees on the ground while maintaining a straight line from your head to your knees.

2. WalkFit Routine

WalkFit combines brisk walking with intervals to boost fat-burning:

Warm-up: Begin with 5 minutes of gentle walking.
Intervals: Alternate between 2 minutes of brisk walking and 1 minute of power walking. Repeat this cycle 5 times.
Cool-down: End with 5 minutes of gentle walking to relax your body.

3. Pilates Roll-Up

This move works on the deep abdominal muscles:

Lie flat on your back with your legs extended and arms reaching overhead.
Inhale, then exhale as you slowly roll up, one vertebra at a time.
Reach towards your toes while maintaining control.
Roll back down gradually, keeping your core engaged.

Modification: Bend your knees or place a small towel under your head for added support if needed.

4. Standing Side Crunch

Target your obliques with this simple standing exercise:

Stand with your feet hip-width apart.
Place your hands behind your head, keeping your elbows wide.
Lift your right knee and bring your left elbow towards it.
Return to the starting position and switch sides.
Do 12–15 repetitions on each side.

5. Russian Twist

This exercise focuses on your core and obliques. Adjust the intensity based on your fitness level:

Beginner: Perform without weights, 10 twists per side, 2 sets.
Intermediate: Use a 2–3 kg weight, 15 twists per side, 3 sets.
Advanced: Use a 4–5 kg weight, 20 twists per side, 3 sets.

For the best results, aim to do these exercises 3–4 times a week. Allow rest days between sessions and start with the beginner variations, increasing intensity as your strength improves.

Making Exercise a Daily Habit

Add these exercises to your weekly routine and keep an eye on your progress.

Weekly Exercise Plan

Here’s a sample schedule to guide your workouts:

Day	Morning	Evening	Duration
Monday	WalkFit + Planks	Russian Twists	30–45 mins
Tuesday	Pilates Roll-Up	Standing Side Crunch	20–30 mins
Wednesday	Rest/Stretching	–	15 mins
Thursday	WalkFit + Russian Twists	Planks	30–45 mins
Friday	Standing Side Crunch	Pilates Roll-Up	20–30 mins
Saturday	Choose Any Two Exercises	–	30 mins
Sunday	Rest/Light Walking	–	Optional

Begin with shorter sessions and gradually increase as you build strength. For busy days, the Vikki Davis Fitness platform offers “Bite Size” workouts starting from just 5–10 minutes. Use this plan as a starting point and tweak it as needed.

How to Measure Results

Once your routine is in place, track your progress using these methods:

Physical Measurements

Take monthly measurements of your waist and hips.
Note improvements in how long or intensely you can exercise.
Observe how your clothes fit over time.

Fitness Milestones

Track how long you can hold a plank.
Measure your walking pace and distance.
Count the number of repetitions you can perform for specific exercises.

“I have improved. I can now do roll backs, clams and full plank all of which were impossible at the beginning.” – Andre Balke

Tips to Stay on Track

Stay consistent and adjust your routine by following these tips:

Schedule Your Workouts
Treat your workouts like appointments. Plan them at the start of the week. The Vikki Davis Fitness membership (£12.99/month) includes over 250 workout videos, making it easy to find sessions that suit your schedule.

Make It Enjoyable
Choose times that align with your energy levels. Some prefer morning workouts, while others feel more energised in the evening.

“Exercise is massively important at any time of our lives, but it really does come into its own during perimenopause and menopause.” – Davina McCall

Track Your Journey
The personal members area on Vikki Davis Fitness allows you to:

Log your workouts
Monitor your progress
Explore a variety of exercises
Join live studio sessions

Conclusion

Tackling menopausal belly fat requires a balanced and consistent fitness routine. Weight gain during menopause is a common challenge, affecting many women.

Regular exercise, particularly strength training, plays a crucial role during this phase when muscle loss can occur at a rate of 1% per year. Combining targeted exercises not only helps maintain muscle but also supports bone health.

“The key to combating weight gain during menopause is a well-rounded fitness routine that includes strength training, aerobic exercise, and mobility work. It’s about supporting your whole well-being.” – Menopause Care

The five exercises discussed earlier provide a focused approach to addressing menopausal belly fat. Consistently practising these movements strengthens your core, enhances posture, and improves overall fitness. Research from the National Institutes of Health highlights that even small amounts of exercise can have a noticeable impact – individuals who engaged in just 10 minutes of daily aerobic activity had waist measurements approximately 15 centimetres smaller than those who didn’t exercise.

Start gradually, focusing on proper form and increasing intensity over time. This workout plan is designed to be both flexible and easy to incorporate into your daily routine.

“I’m a specialised fit pro and presenter with a passion for helping people, especially women during the peri/menopausal times of their lives, to feel great, remove pain and imbalances and to live their best lives – whatever their abilities.” – Vikki Davis, Fitness Professional and Fitness Presenter

FAQs

How can I adapt the exercises if I have joint pain or limited mobility?

If you have joint pain or mobility issues, you can adapt the exercises by focusing on low-impact activities that are easier on your joints, such as walking, swimming, or cycling. These activities help improve fitness without causing unnecessary strain.

You might also try seated exercises or chair-based workouts, which can reduce pressure on your joints while still engaging your core and improving strength. Strength training is still beneficial, but it’s important to start with light weights, prioritise proper form, and gradually increase intensity to avoid injury.

Remember to listen to your body and consult a healthcare professional or fitness coach if you’re unsure about modifying exercises to suit your needs.

What dietary changes can help reduce menopausal belly fat alongside exercise?

To support your efforts in managing menopausal belly fat, it’s important to adopt a balanced, nutrient-rich diet tailored to your needs during midlife. Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats, such as olive oil and avocados. These foods can help stabilise blood sugar levels and support hormonal balance.

Increasing fibre intake is also key, as it promotes fullness and aids digestion. Try incorporating foods like oats, lentils, and fresh vegetables. At the same time, aim to limit processed foods, sugary snacks, and alcohol, as these can hinder weight loss and exacerbate symptoms. Staying hydrated and ensuring you get enough protein to maintain muscle health will also make a big difference.

For additional support, consider including foods rich in phytoestrogens, such as soy and flaxseeds, which may help with hormonal balance. Remember, small, sustainable changes are more effective than drastic diets, so focus on building habits that fit comfortably into your lifestyle.

How long does it usually take to notice results in reducing menopausal belly fat with this exercise routine?

The time it takes to see noticeable results can vary depending on factors such as consistency, diet, and overall lifestyle. Many women start to feel stronger and more energised within a few weeks of regular exercise. Visible changes, such as a reduction in belly fat, may take several weeks to a few months, depending on your individual body and commitment to the routine.

Remember, progress is not just about appearance – improvements in core strength, posture, and overall fitness are equally important markers of success. Stay consistent, and you’ll reap the benefits over time.