The Top 10 Ab Exercises to Shred Menopause Belly Fat!

So, you're navigating the ups and downs of menopause and want to know what the best ab exercises for menopause belly fat are? You're not alone. I know firsthand how tricky this phase can be, especially with that stubborn belly fat that seems to appear out of nowhere. 

That’s why today, we're diving headfirst into my top 10 best ab exercises for menopause belly that will help you get the toned abs you dream about. So, grab your mat and let's get ready to work those core muscles!

1. Traditional Crunches:

Let's start with the classics – crunches! They're simple, effective, and perfect for targeting those pesky belly fat zones.

Start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Engage your core muscles and lift your head, neck, and shoulders off the floor, focusing on using your abdominal muscles to lift rather than straining your neck. Exhale as you crunch up and inhale as you lower back down with control.

Traditional crunches primarily target the rectus abdominis, which is the front layer of your abdominal muscles. They also engage the internal and external obliques to a lesser extent, helping to strengthen the entire core.

2. Reverse Crunches

Lie on your back with your arms by your sides and palms facing down. Lift your legs off the floor, bending your knees at a 90-degree angle. Engage your core muscles and use them to lift your hips off the floor towards the ceiling while keeping your legs bent. Lower your hips back down with control to complete one repetition.

Reverse crunches specifically target the lower abdominal muscles, which can be particularly challenging to strengthen. By lifting your hips off the floor, you engage the lower abs, helping to tone and tighten this area.

3. Bicycle Crunches:

One of the best ab exercises for menopause belly fat is the bicycle crunch. To perform bicycle crunches, start in the same position as traditional crunches with your hands behind your head. Lift your head, neck, and shoulders off the floor and bring your right elbow towards your left knee while straightening your right leg. Then, switch sides, bringing your left elbow towards your right knee while straightening your left leg in a pedaling motion.

Bicycle crunches are highly effective for targeting the obliques, the muscles on the sides of your abdomen. This exercise not only strengthens the core muscles but also improves stability and coordination. The twisting motion engages the entire core, helping to sculpt and define your waistline.

4. Plank Exercises:

The plank not only helps tighten and tone your abs but also improves your overall posture and stability. Here are two different variations to try, other than the standard plank:

Start by lying on your side with your legs extended and your feet stacked on top of each other. Prop yourself up on your bottom forearm, making sure it's directly below your shoulder. Lift your hips off the ground, creating a straight line from head to heels. Hold this position, keeping your core engaged and your body stable.

The Side plank mainly targets the oblique muscles on the sides of the abdomen, and helps sculpt and define your waistline. It also engages the muscles in the hips, thighs, and shoulders, improving overall core stability and balance.

5. Plank with Leg Lifts

Begin in a standard plank position, make sure your body is aligned from head to heels. Lift one leg off the ground, keeping it straight and in line with your body, then lower it back down. Repeat on the other side, alternating legs.

This version of the plank adds an extra challenge by targeting the lower abdominal muscles and hip flexors. This not only strengthens your core but also improves hip stability and balance. 

6. Russian Twists:

To perform Russian twists, start by sitting on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core muscles and lift your feet off the ground, balancing on your sit bones. Clasp your hands together in front of your chest or hold a weight for added resistance. 

Twist your torso to the right, bringing your hands or weight towards the floor beside your hip, then rotate to the left side. Continue alternating sides in a controlled motion while keeping your core tight and your back straight. Russian twists primarily target the your mid section and love handles, but they also engage the lower back muscles for stability.

7. Mountain Climbers:

Mountain climbers are a dynamic ab exercise for menopause belly that begins in a plank position. Start in a high plank with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and bring one knee towards your chest, then quickly switch legs, alternating the movement as if you're running in place. Maintain a steady pace and focus on keeping your hips stable to prevent excessive rocking. 

Mountain climbers are a full-body exercise that primarily target the core and upper body, while also engaging the shoulders, chest, and legs for stability and endurance.

8. Flutter Kicks:

The flutter kick is another one of those best ab exercises for menopause belly fat. To perform flutter kicks, lie on your back with your arms by your sides and legs extended. Lift your head and shoulders slightly off the ground to engage your core muscles. Keeping your legs straight, begin fluttering them up and down in a quick, controlled motion, alternating between lifting one leg slightly higher than the other. 

Keep your lower back pressed into the floor and your core engaged throughout the movement to avoid straining your lower back. Flutter kicks primarily target the lower abdominal muscles, while also engaging the hip flexors for stability, making them the perfect exercise if you want to lose some of that hip width.

9. Leg Raises:

Leg raises are an effective exercise for targeting the lower abdominal muscles. Begin by lying flat on your back with your arms by your sides and your legs extended, make sure you do not bend your knees slightly. Keeping your core engaged and your lower back pressed into the floor, slowly lift both legs off the ground towards the ceiling until they form a 90-degree angle with your torso. 

Pause briefly at the top, then slowly lower your legs back down to the starting position without letting them touch the ground. Focus on controlling the movement with your core muscles rather than momentum. Leg raises primarily target the lower rectus abdominis and hip flexors, helping to strengthen and tone the lower belly region.

10. Woodchoppers:

Woodchoppers are a functional exercise that mimics the movement of chopping wood with an ax. Begin by standing with your feet shoulder-width apart and holding a weight or medicine ball in both hands. Start with the weight at one side of your body, then twist your torso and raise the weight diagonally across your body, ending above your opposite shoulder. 

Keep your core engaged and your arms straight throughout the movement, then return to the starting position in a controlled manner. Repeat the movement on the other side, twisting your torso and lifting the weight diagonally across to the opposite shoulder. Woodchoppers primarily target the obliques, but they also engage the entire core, shoulders, and back muscles for stability and strength.

And there you have it, ladies – the 10 best ab exercises to help you conquer that menopause belly once and for all. Remember, consistency is key, so aim to incorporate these exercises into your routine at least a few times a week for maximum results. 

With a little patience, dedication, and a whole lot of sweat, you'll be well on your way to rocking a stronger, leaner, and more confident core in no time. So, what are you waiting for? Let's get moving and start sculpting those dream abs today!