In my previous blog post, we discussed why women often experience weight gain around the tummy during perimenopause and menopause.
Given the importance of exercise as a key component of managing tummy weight gain, this is a follow-up post to explore the role of fitness further.
Read on for some specific exercise recommendations and more benefits of exercise during perimenopause.
The Role of Exercise in Reducing Tummy Weight Gain
Exercise is a powerful tool for combating abdominal weight gain during perimenopause and menopause.
It offers a range of benefits that directly address the factors contributing to this issue.
Regular physical activity helps rev up your metabolism, making it easier for your body to burn calories and shed excess fat, especially around the tummy.
- Strength training exercises build and tone muscles. This not only enhances your body’s overall shape but also promotes fat loss as your muscles continue to burn more calories when you are at rest!
- Improved posture through exercise can make your abdominal area appear slimmer and more toned. Good posture can reduce the appearance of a protruding belly.
- Exercise is a proven stress-buster. By exercising to reduce stress levels, you can help combat the release of the stress hormone cortisol, which is associated with abdominal fat storage.
Now, let’s explore specific exercise recommendations to help you manage tummy weight gain during perimenopause and beyond.
Exercise Recommendations
#1 Strength Training:
Planks
This is a fantastic core-strengthening exercise. Begin with short intervals and gradually increase the duration as your strength improves.
Squats and Lunges.
These compound movements work multiple muscle groups, including the core, thighs, and glutes. Aim for 2-3 sets of 10-15 reps.
Russian Twists
Using a medicine ball or dumbbell, seated Russian twists are excellent for targeting oblique muscles. Perform 2-3 sets of 12-15 reps on each side.
#2 Cardiovascular Exercise
Interval Training
Incorporate high-intensity interval training (HIIT) into your routine. It involves short bursts of intense exercise followed by brief periods of rest. HIIT can be especially effective for fat burning.
Aerobic Activities
Engage in aerobic exercises like brisk walking, jogging, or cycling for at least 150 minutes per week to maintain cardiovascular health.
#3 Pilates
Leg Circles
Lie on your back and perform leg circles to target your lower abdominal muscles. Aim for 2-3 sets of 10-15 reps in each direction.
Hundred
The Pilates Hundred is a core-strengthening exercise that also improves breathing and circulation. Perform this exercise for 2-3 sets, each set consisting of 10 breath cycles.
Roll-Ups
Roll-ups strengthen the entire core, including the upper and lower abdominal muscles. Do 2-3 sets of 10-12 repetitions.
#4 Yoga
Cat-Cow Pose
This gentle yoga stretch helps improve flexibility and posture, reducing the appearance of a rounded abdomen.
Boat Pose
Boat pose is excellent for strengthening the core muscles. Aim to hold the pose for 15-30 seconds and gradually increase the duration.
Time To Put It Into Practice
Exercise is a vital component of managing tummy weight gain during perimenopause and menopause.
By incorporating a variety of exercises into your routine, you can see benefits that go further than just weight loss.
Remember that consistency is key. Start gradually, listen to your body, and gradually increase the intensity of your workouts.
Exercise is only one part of the puzzle, however. You need to be fuelling your body with the correct nutrition as you go through Perimenopause. Your body is changing and your dietary needs are too!
Check out these posts from my blog for more perimenopause nutrition information:
Your Eating Habits And Your Mental Health: Good Food is a Good Mood
Balancing Hormones Naturally: Nutrition Tips For Perimenopause
As always, I am on hand to provide expert guidance and personalised programs to support you and your individual needs.
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