Menopause belly: The best exercises to fight back

Let’s cut through the noise: yes, menopause belly is real – but not in the way shady supplements or late-night ads would have you believe.

What most people call “meno belly” is just a name for the midlife shift in fat distribution that happens as hormones change – particularly estrogen. When estrogen drops, your body tends to store more fat around your midsection rather than your hips or thighs. That’s just biology.

But it’s not just about hormones. There’s a whole mix of factors at play.

Muscle loss (aka sarcopenia) naturally ramps up as we age, which means a slower metabolism – unless you fight back with strength training.

Insulin sensitivity can decline, making blood sugar harder to regulate and belly fat easier to store.

Cortisol and stress rise, especially if you’re not sleeping well — and guess where stress fat loves to settle? Right around your waist.

So yes, the changes are real. But that doesn’t mean you’re stuck with them. It means your body’s asking for a new approach – more strength, better recovery, smarter fuel. You don’t need to shrink yourself but you do need to support yourself.

The spot-reduction myth: You can’t target belly fat

First, let’s bust a myth: you cannot “spot reduce” fat from your belly – or any one area – by targeting it with exercises.

Endless crunches won’t flatten your midsection. Fat loss happens systemically, not locally. What you can do is:

• Improve overall body composition through strength and cardio

• Manage stress and cortisol, which influence abdominal fat storage

• Support hormones with recovery, sleep, and nutrition

• Build a small calorie deficit if you want to reduce body fat

The goal isn’t to shrink your body at all costs – it’s to build strength, support your metabolism, and feel good in your skin. That might mean your shape changes. But more importantly, your strength, energy, and confidence will soar.

The best exercise for menopause belly

When it comes to reducing menopause belly through overall body fat reduction and body composition changes – full-body, compound movement workouts are your best friend. These types of workouts:

• Burn more calories in less time

• Boost heart rate and metabolism

• Build lean muscle (which increases resting energy expenditure)

This full-body fat-burning strength workout is designed to do all of that and more – and is a taste of what you get in Menopause Strength, Centr’s hormone-aware strength training program. Sign up to Centr today and start with 7 days free.

Warm-Up (3 minutes):

• Arm hugs

• YTW front raise

• Standing swimmers

The workout:

• Dumbbell bent-over row (3 x 12 reps, 1 minute rest between sets)

• Dumbbell pull-overs (3 x 12 reps, 1 minute rest between sets)

• Dumbbell seated rear fly (3 x 12 reps, 1 minute rest between sets)

• Dumbbell calf raises (3 x 10 reps, 20 seconds rest between sets)

• Broad jump + backward shuffle (2 x 10 reps, 30 second rest between sets)

Cooldown:

• Cat-cow stretch

• Seated forward fold

This combo elevates heart rate while building total-body strength – no crunches required.

Strength training for a metabolic boost

Strength training is the most powerful tool to combat menopause belly, as well as supporting your overall health and wellbeing during this phase of life. It’s not because lifting weights targets fat directly, but because it helps you preserve and build muscle. And muscle drives metabolism.

Here’s what strength training is doing:

• Counters age-related muscle loss (sarcopenia)

• Improves insulin sensitivity (reducing belly fat storage)

• Increases resting energy burn

• Boosts bone and joint health

• Enhances posture and core engagement

Centr’s Menopause Strength program is designed with these exact goals: to help you build strength, protect your metabolism, and feel empowered in your body. It’s hormone-aware, low-impact, and easy to follow at home.

Does cardio help with menopause belly?

High-impact cardio isn’t always the best choice during menopause – especially if you’re dealing with joint discomfort or fatigue. Low-impact cardio can still elevate heart rate, support fat loss, and improve mental health.

Here are some excellent low-impact cardio options:

• Walking: Daily brisk walks reduce cortisol, support blood sugar balance, and promote fat metabolism
• Cycling: Great for legs and lungs without stress on joints
• Swimming: Full-body, joint-friendly, and cooling for hot flashes
• Dance or step workouts: Boosts mood and cardiovascular health

One low-impact cardio-focused session a week is plenty, as long as you’re complementing it with a few strength workouts and mobility work that raises your heart rate.

Need a place to start? The Centr App includes guided heart rate zone cardio sessions to support your menopause exercise routine. Start training today.

What does a week of menopause workouts look like?

No matter what stage of life you’re at, you need a routine if you want to meet your fitness goals – and menopause is no different. To build strength, fight off unwanted belly fat, and maintain your overall well-being, a balanced week of strength, low-impact cardio, and mobility is the perfect mix.

You can split these workouts any way that works for your schedule. Just make sure you’re prioritizing recovery, good sleep, and balanced nutrition.

Monday – Strength (lower body)
Tuesday – Strength (upper body push)
Wednesday – Strength (upper body push) and plyometrics
Thursday – Low-impact cardio (optional based on your energy levels)
Friday – Mobility and core (optional based on your energy levels)
Saturday – Active rest
Sunday – Active rest

This approach balances effort with recovery and supports your hormone rhythm. If your energy fluctuates, scale intensity up or down.

How to build a balanced routine in menopause

Exercise is just one part of the puzzle when it comes to taking these stage of life by the horns. These lifestyle habits make a big difference when it comes to not only belly fat, but your broader hormonal health:

1. Stress Management
High cortisol contributes to fat storage around the abdomen. It also messes with your sleep, your workouts, your diet – all bad news for a healthy, happy lifestyle. Some strategies you can try to manage your stress include:

• Meditation or breathwork
• Journaling or nature time (or even nature soundscapes)

• Saying no to overcommitments

2. Sleep
Aim for 7–9 hours. Poor sleep affects insulin, appetite, and cortisol regulation. Sleep is also where you lock in the gains you’re working so hard for on the workout mat – so you need to take it seriously. If you’re struggling with sleep, you can try:

• Keeping your room cool and dark

• Sticking to a consistent bedtime

• Limiting screen time as you wind down for the evening

Our ultimate guide to a better night’s sleep is packed full of hacks to turn you into a high-performance sleeper.

3. Nutrition
Food is fuel – and if you’re not fueling your body right, you can’t expect it to perform at its best. Support your hormones with a nutrient-dense, protein-rich approach:

• Prioritize lean proteins, healthy fats, and colorful vegetables

• Reduce processed sugar and alcohol

• Stay hydrated – dehydration mimics hunger and disrupts digestion

Our dietitian-approved guide to the best menopause diet is packed full of macro guidelines, meal ideas, and supplement advice.

4. Consistency over perfection
This isn’t about quick fixes. It’s about sustainable, supportive changes. One skipped workout doesn’t erase your progress. One healthy meal won’t fix everything. Show up, reset when needed, and stay in it for the long game.

Ready to move smarter?

Menopause belly isn’t a life sentence – and neither are any of the other setbacks you’ve faced when it comes to perimenopause and menopause. With the right training, nutrition, and recovery strategies, you can reshape how you feel from the inside out.

You don’t need crash diets or punishing workouts. You need strength, support, and a program that meets your body where it’s at.

That’s what Menopause Strength is built for – expert-designed workouts, recovery guidance, and hormone-aware programming that helps you feel like you again.

Start today with 7 days free on the Centr App. Let’s rebuild strength, support your metabolism, and move with confidence – together.

FAQs: Menopause belly and exercise

1. What causes menopause belly?
Menopause belly is primarily caused by hormonal changes – especially declining estrogen – which shift fat storage toward the abdomen. Factors like age-related muscle loss, slower metabolism, elevated cortisol, and poor sleep can make belly fat more pronounced and harder to lose.

2. Can you get rid of menopause belly with exercise?
While you can’t spot-reduce belly fat, a combination of full-body strength training, low-impact cardio, and recovery-focused movement can support fat loss and reduce abdominal weight over time. Consistency, not intensity, is the key.

3. What is the best exercise for menopause belly?
Strength training is the most effective form of exercise to reduce menopause belly. It boosts metabolism, preserves muscle mass, and helps regulate hormones. Compound movements like squats, rows, and deadlifts are ideal.

4. Does walking help reduce menopause belly fat?
Yes. Brisk walking is a hormone-friendly, low-impact cardio option that helps reduce cortisol, supports metabolic health, and can contribute to overall fat loss when combined with strength training and good nutrition.

5. How often should I exercise to reduce menopause belly?
Aim for at least 3 days of strength training and 1–2 sessions of low-impact cardio each week, along with daily movement and regular mobility or stretching sessions. Recovery and sleep are essential for long-term progress.

6. Can menopause weight gain be reversed?
Yes – though it may take longer and require a more strategic approach than in your younger years. A combination of resistance training, nutrient-dense eating, stress management, and quality sleep can help reduce menopause-related weight gain.

7. Is belly fat during menopause dangerous?
Abdominal fat – especially visceral fat around internal organs – can increase the risk of cardiovascular disease and insulin resistance. Strength training, balanced nutrition, and stress regulation can significantly reduce these risks.

Want more menopause exercise support?

• Menopause Strength is your hormone-aware strength training program
• Dial in your nutrition with our dietitian-approved guide
• Everything you need to know about strength training for women over 50
• Menopause belly: everything you need to know