Best Home Workouts for Women Over 40

I get asked daily, “What is the best type of exercise I can do at home to lose belly fat?”

Perimenopause and menopause bring about significant changes in a woman’s body, including shifts in metabolism and weight distribution. It can be a frustrating time to understand how to care for our changing bodies, but the good news is “less is more” when we enter into menopause.

Many women in this phase of life are concerned about belly fat accumulation, and for good reason. I, for one, gained 20 pounds mostly around my belly after going into menopause. One day you wake up and notice that your clothes don’t quite fit anymore. You look in the mirror and your waistline is thicker, and your belly is a little softer even though you haven’t changed a thing!

So, what do we do about it?

While spot reduction isn’t possible, specific exercises can help trim down overall body fat, particularly in the abdominal area.

1. Cardiovascular Exercises in zone 2 HR: Cardio exercises are excellent for burning calories and reducing overall body fat. Activities like brisk walking, jogging, cycling, swimming, or dancing elevate the heart rate, promoting fat loss throughout the body. You may calculate your zone 2 HR here. Try to aim for 10k steps per day.
2. Strength Training: Building muscle mass through strength training is crucial for boosting metabolism and targeting belly fat. Incorporate exercises that work major muscle groups, such as squats, lunges, deadlifts, and chest presses. Resistance bands, dumbbells, or bodyweight exercises are effective options.
3. Pilates: Pilates is renowned for its focus on core strength, flexibility, and body toning, making it ideal for women in perimenopause or menopause. Pilates movements engage deep abdominal muscles, helping to tighten and tone the core, including the abdominal area. Regular Pilates sessions can lead to improved posture and a slimmer waistline.
4. Yoga: Yoga offers numerous benefits for women experiencing hormonal changes during perimenopause or menopause. Certain yoga poses, such as plank, boat pose, and warrior poses, engage the core muscles, supporting abdominal strength and stability. Additionally, yoga helps reduce stress levels and promotes relaxation, which can aid in weight management.
5. Mindful Movement Practices: Mind-body practices like Tai Chi and Qigong provide gentle yet effective movement techniques that promote balance, flexibility, and inner peace. These practices complement other forms of exercise, contributing to overall well-being and stress management, which are crucial during perimenopause or menopause.

Women in perimenopause or menopause can effectively target belly fat by incorporating a variety of exercises into their routine. From cardiovascular activities and strength training to Pilates, yoga, and mindful movement practices, there are plenty of options available.

My BYG Method is a blended approach to fitness.

I combine yoga, pilates, resistance training, and functional movement into my workouts for a well-balanced fitness routine.

Consistency and patience are key,

so choose activities that you enjoy and can maintain in the long term. Remember to listen to your body and consult with a healthcare professional before starting any new exercise program.

Ladies, I’m sorry to tell you this but exercise alone will not do it. Nutrition is key to fat loss goals, but it’s not as hard as it seems! Making a few nutritional tweaks to your meals can make a huge impact on fat loss.

Check out my MenoMagic guide for a complete 37-page plan to shift your body into fat loss in perimenopause or menopause! It’s everything I did to lose 20 pounds of fat after menopause. My Menomagic guide is included with your BYG Membership.

With dedication and perseverance, I promise you can achieve your fitness goals and embrace a healthier, more vibrant lifestyle during this transformative stage of life.

If you are looking for workouts to follow to help you during this time. Click here and join my MenoMagic program and protocol!