After menopause, weight gain is common in women. According to Dr. Cynthia Stuenkel, a spokesperson for the North American Menopause Society, you are likely to gain weight at a rate of 1 to 2 lbs. annually after you hit menopause. After menopause, the fat moves away from the hips and arms and typically rests in the abdominals. Although you cannot spot burn fat with abdominal exercises, you can tone the area for a leaner appearance. To lose weight in all areas of the body, including the abs, you must also follow a calorie-controlled diet and participate in aerobic exercise.
Pelvic Lifts
Beginners may want to start with a simple abdominal exercise like the pelvic lift. No equipment is required for this exercise. Start off lying flat on your back with the knees bent. Push the back into the floor as you lift your butt off the floor. Hold for at least five seconds before lowering to the floor. Perform two sets of 10 reps.
Deep Breathing
Deep abdominal breathing is a form of exercise that menopausal women can do to work the muscles in that area. Start out in the prone position on your hands and knees. Draw a deep breath in. As you exhale, contract the abs to push your bellybutton towards the spine. Hold the pose for 10 to 15 seconds before releasing. Repeat eight to 12 times.
Vertical Leg Crunches
A vertical leg crunch was one of the top-rated abdominal exercises in a 2001 study commissioned by the American Council on Exercise. This exercise works the obliques and the rectus abdominus muscles. Lie flat on your back with your hands behind your head. Lift the legs in the air and cross them at the ankles. Bend your knees. Lift your shoulders off the ground to push your abs towards the knees. Release and repeat for two to three sets of 10 reps.
Additional Exercises
Along with specific abdominal exercises, you can also get involved in workout programs that target these muscles. For instance, the planks performed during Pilates and the Chair Pose for yoga are great for the abs. Additional benefits of yoga and Pilates for the menopausal woman include improved flexibility, relaxation and better muscle tone.
