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One of the most common (and frustrating) changes women notice during menopause is the shift in body shape—especially around the midsection. Even if your weight stays the same, the “menopause belly” can feel like it showed up overnight.
But you’re not stuck with it.
At Oana Health, we believe in addressing menopause from the inside out—including hormonal support, smart nutrition, and yes, targeted exercise for menopause belly fat.
Here’s what actually works—and how to move smarter, not harder.
Why Does Belly Fat Increase During Menopause?
As estrogen levels decline during perimenopause and menopause, your body begins to store more fat around the abdomen. Add in slower metabolism, insulin resistance, and muscle loss, and it’s no surprise that many women struggle with belly fat despite eating and exercising the same as before.
This isn’t just cosmetic—visceral fat (the kind stored deep in your abdomen) is linked to inflammation, higher cortisol levels, and an increased risk of heart disease and insulin resistance.
The good news? The right exercises can help shrink your menopause tummy and improve your overall hormonal balance.
5 Best Menopause Tummy Exercises
You don’t need endless crunches or hours on the treadmill. These moves target core strength, reduce cortisol, and support metabolism:
🔥 1. Plank Holds (and variations)
A full-body move that builds core strength without stressing your back. Start with 20–30 seconds and build up over time.
💪 2. Dead Bug
A gentle but powerful move for activating your deep core muscles (aka the ones that flatten your belly). Bonus: It’s great for posture too.
🧘♀️ 3. Pelvic Tilts + Glute Bridges
These low-impact moves stabilize the pelvis, support your lower back, and help train your core from the inside out—great for anyone with lower back pain.
🏃♀️ 4. Interval Walking or Low-Impact Cardio
Short bursts of effort (like brisk walking or cycling) followed by recovery can improve insulin sensitivity and help burn abdominal fat.
🧘♂️ 5. Gentle Yoga or Pilates
Not only do these practices tone your midsection, they also reduce cortisol, the stress hormone that contributes to belly fat storage during menopause.
Pro Tip: Support Your Hormones, Not Just Your Core
If you’re doing everything right and still not seeing results, it may be time to check your hormones. At Oana Health, we specialize in menopause support and offer:
- At-home hormone testing
- Online consultations with licensed providers
- Prescription weight and hormone support
- Nutrition & supplement guidance for belly fat and bloating
Because menopause tummy exercises work best when paired with hormonal balance.
Final Thoughts: Your Body Is Changing—So Should Your Workout
You’re not failing. Your body is just operating under a new hormonal playbook. The right blend of movement, mindset, and metabolic support can help you feel stronger, flatter, and more energized—without extreme diets or workouts.
And Oana Health is here to guide you every step of the way.
