The Best Exercises for Menopause Belly

By Ashley Nowe

Published:

exercises for menopause belly

Ah, menopause—the gift that keeps on giving. Hot flashes? Check. Mood swings? You bet. High blood pressure? Here we go.

And let’s not forget menopause belly. It’s that stubborn weight in the middle that seems to appear overnight. What gives?! Keep reading to find out the 5 best exercises for menopause belly.

Why Menopause Belly Happens (and Why It’s So Annoying)

Blame it on shifting hormones, a slowing metabolism, and changes in how your body stores fat. Estrogen levels drop and your body wants to start storing extra fat in your belly. Rude, right? But don’t worry—there are ways to fight back!

Why Exercise is a Must for Tackling Menopause Belly

Exercise isn’t just about looking good in your favorite jeans (although, let’s be honest, that’s a nice perk). It also:

  • Fires up your metabolism (i.e. how our cells change food into energy) to fire up your metabolism so you have energy to rock your day.
  • Lowers stress and keeps cortisol (the belly-fat hoarding hormone) in check.
  • Builds muscle so you burn more calories even while binge-watching your favorite shows.
  • Improves insulin sensitivity, which helps reduce our risk of type 2 diabetes and overall metabolic health – helping prevent menopause belly from increasing.
  • Keeps your heart happy because, let’s face it, we need all the health wins we can get!

Now, let’s discuss the best exercises for menopause belly and how to finally get the upper hand on that stubborn pooch.

The Best Exercises for Menopause Belly

Let’s start by stating the obvious: you cannot spot-reduce fat. In other words, no one exercise will help you lose weight just in only your belly. The key is to get the whole body strong, which promotes a vibrant metabolism and will in turn, help reduce the appearance of the menopause belly.

1. Strength Training: Your Secret Weapon

Muscle is your metabolism’s best friend. As we age, we naturally lose muscle (thanks a lot, aging), but strength and weight training helps rebuild it and keep your body burning fat efficiently. So how do we pack on muscle to improve out metabolism and quality of life? Compound movements are key. Simply put, pick exercises that work multiple muscle groups at the same tim to build maximal strength and muscle mass.

Try these powerhouse moves:

  • Squats – Works your legs, glutes, and core all in one go.
  • Deadlifts – Great for your back and core (plus, they make you feel strong as heck!).
  • Bench Press – Helps build a strong chest and improves your posture.
  • Rows – Build a strong back and core for more strength and better posture.

How often? Aim for 2-3 strength training sessions per week—your future self will thank you.

2. HIIT (High-Intensity Interval Training): Burn Fat Fast

If you want to torch belly fat, HIIT is your new best friend. Short bursts of intense exercise, followed by rest, keep your metabolism firing and help you burn calories even after your workout ends. Less is more, so don’t overdo it. Adding in short HIIT or sprints sessions 1-2 times a week is a great goal. 

Quick HIIT Circuit

Sumo Squats with High Knee

  • Stand with feet wider than hips with toes turned out slightly.
  • Inhale through your nose as you sink down into a squat, keeping your torso up.
  • Exhale audibly out your mouth as you stand up, lifting the pelvic floor in and up, bringing the knee up and elbow down.
  • Alternate on both sides for a total of 30 seconds.
Elevated Mountain Climbers

  • On an elevated surface, step back onto toes into a high plank with hands under shoulders.
  • Bring shoulders back and down to prevent upper back from rounding.
  • Inhale through your nose down into your body.
  • Exhale audibly out your mouth, lifting pelvic floor in and up.
  • March one knee in towards elbow while keeping hips level. Lower leg back to floor and repeat with other leg.
  • Keep core and pelvic floor engaged and use a little exhales each time the knee comes in to prevent bearing down on the pelvic floor.
  • Alternate on both sides for a total of 30 seconds.
Gorilla Shuffles

  • Start with feet slightly wider than shoulders.
  • Sink down into a squat position, keeping the chest upright.
  • Inhale through your nose down into your body.
  • Exhale out your mouth, engaging the core and pelvic floor.
  • Keeping your body low, shuffle two steps to the side. Sink down and touch the floor with your hand.
  • Keep core and pelvic floor engaged and use little exhales with each step to prevent bearing down on the pelvic floor.
  • Alternate sides, for a total of 30 seconds.

Now, rest for 30 seconds.

Repeat for 10 minutes, 2-3 times a week and watch that menopause belly begin to budge. Remember, over time you’ll be able to do more work in 30 seconds. 

Or watch this video to get another great HIIT workout:

3. Core Workouts: Strengthen, Don’t Just Crunch

No, crunches alone won’t magically shrink your belly. In fact, doing crunches incorrectly can even make your tummy bulge more! Training our deep core muscles is key.  Strong core muscles improve posture, reduce bloating, and improve your waistline.

Best Core Moves

Glute Bridge

Great for the lower belly area.

  • Lie on your back, with your knees bent and feet flat on the floor. Bring your feet in close to your fingertips.
  • Inhale through your nose down into your body keeping your back on the ground. Think about keeping your torso stacked and not arching your back.
  • Big audible exhale out your mouth as you rise up, lifting your butt off the ground and squeezing your glutes at the top. (Don’t overextend at the top or arch your back!)
  • As you relax down, inhale and reset.

Side Lying Ball Press

Fire up those obliques!

  • Lay comfortably on your side, bend your top leg, and place a small Pilates ball or throw pillow under your knee.
  • Position torso in a slight “C” shaped position so ribs are stacked and not flaring out.
  • Inhale through your nose and relax tummy and pelvic floor.
  • Exhale slowly through your mouth as you bring pelvic floor in and up and press knee down into the ball.
  • Relax knee as you inhale and reset.

Bird Dog

Helps stabilize and strengthen your entire core.

  • Get on all fours, stack your wrists under your shoulders, hips and knees aligned.
  • Inhale through your nose down into the body as you gently let your tummy relax.
  • Exhale audibly out your mouth as you engage your core and lift pelvic floor, extending the opposite arm and opposite leg. Imagine that there is a water bottle balancing on your low back.
  • As you relax down, inhale and reset.
  • Alternate arms and legs.

Modified Side Plank

Works the waistline while engaging your whole body.

  • Lay on your side, legs stacked, and hand under shoulder.
  • Inhale through your nose, down into the body.
  • Exhale out your mouth as you scoop pelvic floor in and up, lift your hips and hold, keeping bottom knee bent and on the ground. As you advance further, keep both legs straight out and lifted when you raise your hips.
  • Use little exhales to prevent bearing down on your pelvic floor.
  • Hold for a few seconds and try to build up over time.
  • Repeat on the other side.

How often? 8-10 reps on each side, 3-4 times a week for a core that’s strong and stable.

4. Hot Mom Walks, The Underrated Trend That Works

Good news: You don’t have to go all-out beast mode every day to see results. Walking is one of the simplest and most effective ways to stay active and fight menopause belly.

Try this:

  • Brisk walking for 30-45 minutes, 5 times per week.
  • Mix in hiking or incline walking for extra muscle building.
  • Use a weighted vest to make it even more effective.

Bonus: Walking is a great physical activity that helps clear your mind, boost your mood, and keep stress in check. Win-win!

5. Yoga and Pilates: De-Stress

Menopause belly isn’t just about diet and exercise—it’s also about stress. High cortisol levels make stubborn belly fat stick like glue, and yoga or Pilates can help bring those stress levels down.

Try These Stress-Busting Poses

Deep Squat

Engages your glutes and lower back.

  • Stand with your feet wider than hip distance apart.
  • Inhale through your nose and then exhale through your mouth as you lower your into a low, wide squat. Keeping your toes and heels on the ground and your chest upright. Place a yoga block(s) or pillow(s) under you if you need more support.
  • Relax your core and pelvic floor.
  • Gently press your elbows into your knees.
  • Focus on breathing down into your pelvic floor with long inhales.

Cat-Cow

Helps relieve tension and improve digestion.

  • Get on all fours, with your hands under your shoulders, hips and knees aligned.
  • Inhale through your nose into your body as you let your tummy relax, looking up toward the ceiling.
  • Exhale audibly out your mouth as you press your palms into the floor, rounding the back, and tucking your pelvis under.
  • Relax and repeat.

Gravity Assisted Breathing

A gentle way to let your pelvic floor completely rest and relax.

  • Lay on your back with head and shoulders on the ground or on a few pillows.
  • Elevate both feet up onto a couch or bench.
  • Allow pelvic floor to completely relax as you breath in through your nose and exhale out through your mouth.
  • Imagine your hips melting into the floor.

A couple of sessions per week will leave you feeling zen and toned.

ladies doing yoga exercise

Exercises that Can Increase Menopause Belly

Although these exercises are common, they can sometimes do more harm than good. Be aware of these exercises as they can be difficult to get “right” – resulting in more pelvic floor problems long term.

  • Boat Pose
  • Twisting Poses
  • Russian Twists

Extra Tips to Get Menopause Belly Under Control

1. Eat Like You Love Your Body

What you put on your plate matters just as much as what you do in the gym. Focus on lean protein, fiber, and healthy fats to keep blood sugar steady and cravings in check. Cut back on processed foods and sugar—they’re not doing you any favors!

2. Chill Out (Seriously, Stress Less!)

Easier said than done, right? But chronic stress keeps cortisol high, which makes stubborn belly fat even harder to lose. Try deep breathing, meditation, or even just a daily walk to keep stress in check.

3. Stick With It!

Consistency is key. You won’t see results overnight, but small daily efforts make a difference. Stay active, eat well, and be patient with yourself—you’ve got all of this!

4. Prioritize Sleep

A good night’s rest is a secret weapon against menopause belly. Aim for 7-9 hours of quality sleep per night to help regulate hormones and reduce cravings.

Final Thoughts: You’re in Control!

Menopause belly might be stubborn, but so are you! The 5 best exercises for menopause belly include strength training, HIIT, core workouts, and stress-relieving activities like yoga. Combine that with good nutrition and a little patience, and you’ll feel stronger, healthier, and more confident in no time.

How Menovation Can Help

Menovation is the first fitness and health app tailored to the midlife woman that helps make the menopause transition easier.

Check out the Menovation app and become empowered during perimenopause and beyond. It features exercises, nutrition plans, and education for improved well-being, reduced symptoms, and inspiring self-care for confidence and vitality. Then tell a friend – we are trying to keep the lines of communication about peri(menopause) open, right?

As always, talk to a doctor or mental health professional about your experience. Don’t hesitate to contact a professional if you need extra support. If you have severe symptoms, want to learn about hormone therapy, or have other health issues, reach out for help.

Take the “What stage am I in?” quiz here to find out what stage of perimenopause or menopause you are in and receive a free guide to help you feel your best during that time!

Get on our waitlist to access our 20% founding members discount. App coming August 2025!