Gaining weight in the stomach area is not uncommon as women age. After menopause hormonal changes and other factors may cause body fat to move from the arms, legs and hips to abdomen, explains MayoClinic.com. A combination of aerobic exercise and resistance training may help reduce stomach fat in older women.
Considerations
Belly fat can accumulate as women age regardless of whether they are gaining weight. Decreasing levels of estrogen seems to affect where fat settles in the body, explains MayoClinic.com. A waist measurement of 35 inches or more in women is considered unhealthy as large amounts of abdominal fat can increase the risk of high blood pressure, heart disease and other health problems.
Aerobic Exercise
Aerobic exercise can help burn fat around the middle and elsewhere while helping to maintain weight or lose unwanted pounds. Try to get 30 minutes or more of activities such as brisk walking, jogging, dancing, stair climbing or swimming every day. A potential added bonus for menopausal women struggling to lose abdominal fat is aerobic exercise may help control hot flashes, points out the University of Maryland Medical Center.
Strength Training
Strength training exercises can help you develop more defined abdominal muscles as you burn fat. Weight bearing exercises using free weights or weight equipment can also promote bone strength in older women. Strength training exercises should be performed twice a week, advises MayoClinic.com.
Pushups and abdominal crunches are core exercises that may help tone and tighten your belly area. Abdominal crunches involve lying on your back and placing your feet on a wall. Keep your knees and hips bent at 90-degree angles. Work up to 10 to 15 repetitions. Performing core exercises every other day will give your muscles plenty of time to recover.
Pelvic Lifts and Pelvic Tilts
Pelvic lifts and pelvic tilts can help tone belly fat, according to DisabledWorld.com. Pelvic tilts involving lying on your back on the floor with your knees bent upwards. As you flatten your back against the floor, squeeze your abdominal muscles and tilt your pelvis up slightly. Hold the position for 10 seconds. Aim for 10 to 20 repetitions.
Pelvic lifts also involve lying on your back only now you bend your knees toward your chest region with your arms resting on your sides. Tighten your lower abdomen and slowly lift your buttocks off the floor until you are aiming your knees toward the roof. Hold for eight to 10 seconds and repeat at least five times. As you progress you should try to work up to 10 to 20 repetitions.
References
- Disabled World; Losing Belly Fat for Women - Diet and Workouts; January 2008
- MayoClinic.com; Belly Fat in Women: Taking-and Keeping- it Off; April 2011
- MayoClinic.com; Menopause Weight Gain: Stop the Middle Age Spread; September 2010
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; October 2009
- University of Maryland Medical Center; Menopause- Lifestyle Changes; August 2009
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