Menopause brings on many changes to your body as you navigate this phase of life—and even after. Women can experience sleeplessness, hot flashes, night sweats, mood changes, fatigue, weight gain, and more. And it doesn’t stop there. Post-menopause could increase your risk of cardiovascular disease, osteoporosis, and metabolic slow-down.
Developing an unwanted “menopause belly” can also occur. But don’t despair. We spoke with Shanna Missett Nelson, CEO and chief choreographer—Jazzercise, Inc., who shares four standing exercises that can help strengthen and define your midsection quicker than crunches after 60.
“For women over 60, I think it’s really important to understand that strengthening your abs and changing body composition are two different things. These exercises can absolutely help build a stronger, firmer core, but we can’t spot-reduce belly fat.That doesn’t mean body composition can’t change after 60. It can. But the way we train needs to become more intentional,” Missett Nelson stresses.
She’s a major advocate for blending functional movement with strength training and high-intensity intervals—especially for women after menopause.
“We need to give the body a reason to hold onto, and continue building muscle, while challenging our cardiovascular fitness and maintaining the strength and mobility we need for everyday life,” Missett Nelson adds.
Now, if you’re ready to get started, let’s dive in.
Standing Abductions
- Begin by standing tall with your feet hip-width apart and hands on your hips. (Alternatively, feel free to hold onto a sturdy chair for extra support.)
- Activate your core and shift your weight onto your left leg.
- Keep your right leg straight and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
- Hold at the top for a moment before lowering with control.
- Repeat on the other side.
RELATED: This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50
Second-Position Plié With an Overhead Side Reach
- Begin standing tall with your feet outside hip-width and your toes turned out slightly.
- Bend into a plié, making sure your knees point in the same direction as your toes.
- At the same time, reach your arms overhead.
- Alternate leading from one side to the other.
RELATED: 5 Standing Core Moves That Flatten Your Stomach After 40
Standing Oblique Crunch
- Begin standing tall in a wide stance, toes facing forward and hands behind your head.
- Hinge laterally to one side, contracting through your waist between your ribs and hip bones.
- At the same time, bring your knee on that side up to meet your elbow.
- Engage through your center abs to draw back up to stand tall.
- Slowly alternate to each side.
RELATED: 5 Chair Exercises That Flatten Belly Overhang Faster Than Planks After 50
Standing Forward Reach and Press
- Begin standing tall with your feet hip-width apart.
- Hinge a bit forward as you reach one arm forward and down.
- Use your core to control the motion as you return to the start position.
- Alternate arms, keeping the movement gradual and intentional.
The post 4 Standing Exercises That Flatten Menopause Belly Faster Than Crunches After 60 appeared first on Eat This Not That.
