September 23rd 2025.
As we reach a certain age, our bodies go through a lot of changes. One of the most talked-about changes is the ever-dreaded "menopause belly," which is essentially an increase in belly fat that tends to happen during midlife. It's no secret that this extra layer of fluff can make us feel bloated and uncomfortable all the time. And what's worse, our usual exercise routines don't seem to be doing the trick anymore.
But don't lose hope just yet! The solution to tackling this stubborn belly fat isn't necessarily to work out more, but rather to work out smarter. Experts recommend a targeted approach that combines both cardio and strength training. Let's dive into the details together.
When it comes to women, hormonal fluctuations are the main cause of belly fat. As our estrogen levels decrease, our bodies tend to store fat in the stomach area rather than the hips or thighs. This can also lead to insulin resistance, resulting in weight gain. So, what's the best way to combat this? Strength training.
Studies have shown that lifting weights can help reduce visceral fat, which is the type of fat that accumulates in our midsections as we age. By building muscle mass, our metabolism stays strong, and our bodies become more efficient at processing energy. Plus, resistance training has other added benefits, such as reducing anxiety and depression, improving bone density, and lowering the risk of falls.
So, what are some effective strength training exercises for targeting belly fat? For starters, it's essential to focus on all muscle groups, not just the abs. Exercises like squats and deadlifts, which work multiple muscle groups at once, are great for burning calories. Aim for three sets of ten reps, once a week, for each exercise. If you're new to resistance training, you can split these into two sessions a week.
Dumbbell squats are a great way to start. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level. As you lower into a squat, keep the dumbbells steady at shoulder height. Make sure to maintain good form and avoid arching your back or leaning forward. As you stand back up, press through your heels and keep your chest lifted. Beginners can start with weights ranging from two to ten pounds.
Another excellent exercise for targeting belly fat is the deadlift. This compound exercise works all major muscle groups, with the hamstrings and back being the primary movers. Stand with your feet hip-width apart, holding dumbbells at your sides with your palms facing your body. As you hinge at the hips and lower the weights, make sure to keep your back flat and your chest lifted. Squeeze your glutes as you lift back up. Beginners can start with weights ranging from ten to twenty pounds.
Hip thrusts are another great exercise for both building your glutes and targeting belly fat. To perform this exercise, sit on the floor with your upper back resting against a weight bench. Roll a dumbbell onto your hips, then bend your knees and place your feet flat on the ground. As you drive through your heels and lift your hips, make sure to engage your abs and keep your lower back slightly flattened. Beginners can start with weights ranging from five to ten pounds.
If you're looking for a more advanced exercise, thrusters are a great choice. This full-body movement combines a squat and shoulder press, making for a calorie-torching workout. As you lower into a squat, use the momentum to press the dumbbells overhead. Make sure to keep your arms straight and your body upright. Beginners can start with weights ranging from two to ten pounds.
Of course, we can't forget about our core when it comes to targeting belly fat. But rather than just doing endless crunches, it's important to mix it up with other exercises. Unilateral exercises, which work one side of the body at a time, are great for engaging the core and building stability. This can include exercises like side planks, Russian twists, and single-arm dumbbell presses. By challenging your muscles and balance, these exercises target the obliques and help create a leaner waistline.
So, as our bodies go through changes, it's essential to adapt our workout routines accordingly. Instead of solely focusing on the stomach, we should aim for a well-rounded approach that targets all muscle groups and incorporates both cardio and strength training. And remember, consistency is key! With a targeted exercise routine and a healthy diet, we can say goodbye to that pesky menopause belly and hello to a strong, confident body.
As we go through life, there are certain signs that let us know we're entering a new stage. And one of the most talked-about signs of midlife is what the Internet has dubbed "menopause belly." It's when you start to see a soft, round pouch forming in your midsection, making you feel bloated all the time. This is caused by a natural increase in fat storage that typically happens during midlife.
If you've noticed this extra layer of padding on your abs, you may have also noticed that your usual exercise routine isn't doing much to get rid of it. But don't worry, the solution isn't to just exercise more. It's about targeting specific exercises for your cardio and strength training. Let's dive into the details with Hone Health.
Effective Exercises for Fighting Belly Fat
For women, hormonal changes are the main culprit behind belly fat. As estrogen levels decrease, fat tends to be stored in the stomach instead of the hips and thighs. Additionally, lower estrogen levels can lead to insulin resistance, which can cause weight gain. To combat this, experts recommend incorporating smart approaches to cardio and strength training.
Strength training with weights has been shown to reduce visceral fat, which is the fat commonly found in the stomach as we age. It also helps increase muscle mass, which boosts metabolism and allows the body to process energy more efficiently. "Having a strong metabolism helps reduce the likelihood of visceral fat," says Antonietta Vicario, a certified yoga and pilates instructor and Chief Training Officer at Pvolve. Plus, resistance training has other benefits like decreasing anxiety and depression, reducing fall risk, and increasing bone density.
When it comes to strength training, it's important to focus on all muscle groups and use weighted, multi-joint exercises like squats and deadlifts. These types of exercises burn more calories as they work multiple muscle groups at once. A good starting point is three sets of 10 reps, once a week, for each exercise. For beginners, this can be split into two resistance training sessions per week.
Dumbbell Squats
One of the best exercises for burning calories and targeting belly fat is the squat. This exercise is great for women looking to lose their menopause belly, especially when performed with heavy weights.
Here's how to do dumbbell squats:
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder level with your elbows bent and pointing slightly forward.
2. Keep your chest up and engage your abs.
3. Push your hips back and bend your knees to lower into a squat, keeping the dumbbells steady at shoulder height.
4. Lower until your thighs are parallel to the floor, or as low as you can without losing form.
5. Press through your heels to stand back up, maintaining good posture.
Recommended starting weight range: Beginners should start with dumbbells ranging from two to 10 pounds each.
Deadlifts
Another powerful exercise for fighting belly fat is the deadlift. This full-body exercise targets every major muscle group, with the hamstrings and back being the primary movers. Plus, since most people can lift more weight in the deadlift than in any other lift, it's a great choice for boosting metabolism and promoting fat loss.
Here's how to do dumbbell deadlifts:
1. Stand with your feet hip-width apart, holding a dumbbell in each hand at the sides of your thighs with your palms facing your body.
2. Bend your knees slightly and hinge at the hips, lowering the dumbbells along the sides of your legs.
3. Keep your back flat and chest lifted, with the dumbbells staying close to your body.
4. Stop lowering when you feel a stretch in your hamstrings.
5. Drive your hips forward to stand tall, squeezing your glutes at the top.
Recommended starting weight range: Beginners should use weights ranging from 10 to 20 pounds.
Hip Thrusts
Hip thrusts are not only great for building your butt, but they also target belly fat by engaging almost all of the lower-body muscles, as well as muscles in the core and back. When performed with heavy weights, this compound exercise can significantly increase calorie burn during your lifting session.
Here's how to do dumbbell hip thrusts:
1. Sit on the floor with your upper back resting against a weight bench, and place a dumbbell on your hips.
2. Bend your knees and place your feet flat on the ground, hip-width apart. Engage your abs and slightly flatten your lower back.
3. Drive through your heels to lift your hips, squeezing your glutes until your thighs are parallel to the floor and your body forms a straight line from shoulders to knees.
4. Lower your hips without relaxing fully or touching the floor between reps.
Recommended starting weight range: Beginners should start with weights of five to 10 pounds.
Thrusters
Thrusters are a challenging exercise that combines a squat and a shoulder press, making it a great calorie-torching exercise for targeting belly fat. It works almost all of the muscles in the body, with a focus on core strength, stability, and coordination.
Here's how to do dumbbell thrusters:
1. Begin in a front squat position with the dumbbells at shoulder height.
2. Lower into a full squat, then use the momentum to press the dumbbells overhead.
3. Finish with your arms straight overhead and your body fully upright.
4. Bring the dumbbells back to your shoulders and immediately descend into the next squat.
Recommended starting weight range: Beginners should use weights ranging from two to 10 pounds.
Core Workouts
For women dealing with hormone-related belly fat, targeting the surrounding muscle groups is more effective than doing direct ab workouts. Incorporating compound strength exercises and heavy weights can help improve stability in the abs and obliques, resulting in a leaner waistline, according to Greaves.
As your body changes, it's important to adapt your ab workouts as well. Instead of doing the same exercises every day, try incorporating unilateral exercises, which work one side of the body at a time. This type of movement challenges your muscles and balance, engaging your core and targeting the obliques.
So, if you're dealing with menopause belly, don't let it discourage you. By incorporating these exercises into your workout routine, you can fight back against hormonal belly fat and maintain a healthy, strong body.
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