How to Get Rid of the Menopause Belly

In your menopausal years, your body will go through changes. Women tend to gain weight in their belly during this time in their lives as the fat in your body shifts. Gaining weight in the abdominal region cannot only affect self-esteem, but it also can also lead the way for numerous health issues. According to MayoClinic.com, excessive abdominal weight can increase your chances of heart disease, diabetes, breast cancer and a host of other ailments.

Tips For You

1. Cut out the junk food. Eating a lot of processed food high in calories, fat and sugar facilitates belly weight gain in your menopausal years. Replace the bad food with lean proteins, vegetables, fruits and whole grains.
2. Walk, run or bike to get the cardio exercise you need to lose belly fat. Try to get at least 30 minutes of exercise five days per week.
3. Strengthen the muscles in your belly with abdominal toning exercises. You will not lose the extra bulge until you strengthen the muscles in your midsection. Sit-ups or crunches are a quick way to start toning your stomach. Start out by doing 25 sit-ups or crunches per day, and progressively add more to your fitness routine as you build up your strength and stamina.
4. Do 10 abdominal hollowing exercises per day. Begin by getting down on all fours or standing with your spine straight. Relax and take a deep breath. Release all of your breath. Subtly draw in your bellybutton inward and upward towards your spine and hold for 10 seconds. This exercise is similar to flexing your abdominal muscles. Rest for 10 seconds between each exercise. When you are performing abdominal hollowing exercises, make sure your spine does not move and you continue to breathe.
5. Perform pelvic lifts to target your lower abdominal muscles. Lie on your back with your knees bent, your feet firmly on the ground and your arms relaxed at your sides. Raise your buttocks off the ground while flexing your abdominal muscles. Hold your buttocks in the air for at least five seconds. Repeat this five times while working up to 10 repetitions.