3 Exercises to Reduce Belly Fat

So many women going through menopause ask, how to reduce belly fat?

Spoiler alert: you can’t reduce body fat in one particular spot. If only it was that easy! It really starts with what you’re eating and your lifestyle. Lower belly fat can start showing up as we’re going through menopause, a time where it’s difficult to lose weight, but it’s not impossible!

Some things I have found helpful regarding menopausal weight gain, in general, are focusing on nutrition, intermittent fasting, physical activity, reducing stress, getting adequate sleep, and having support. I dive into this a little more in a previous post, how to lose weight after 50.

That being said, I do love strengthening my core with these exercises. 

reduce belly fat with HIIT exercises


10-15 minute hit workout

HIIT is a broad term to describe workouts that alternate between short periods of high intensity and recovery. They can vary between 10-30 minutes in length but I prefer to stick to ones that are between 10-15 minutes. 

What I love about a HIIT workout is that:

  • Your metabolic rate is raised for hours AFTER the workout
  • It can help burn fat and increase muscle.
  • You burn a lot of calories in a short amount of time.

Read up on more of the benefits of HIIT workouts and how you can incorporate HIIT into some of your favorite workouts.


Plank holds

Plank holds are no joke but the more I practice them, the stronger I feel, it’s so empowering! Planks are the ultimate core strengthener as it’s working your abs, obliques, and transverse abdominals (the deep muscle that wraps around your spine and sides).

Depending on what level you’re at, you can do planks on your toes or knees and still receive the benefits. There really are so many ways to bring variety to this exercise. Try out some of these suggestions from Mind Body Green. Setting a goal of 3, 1 minute holds 2-3 times a week is a great place to start.  With planks, a little goes a long way!


Mountain Climbers

I’ll admit, these are my least favorite because they’re such a challenge but sticking with them is worth it. Mountain climbers pack a punch in a short amount of time and work a lot of muscle groups, including the core. Because they target the lower belly, this is a great one for strengthening and toning that area and may be just what you need to reduce belly fat.  

For those of you who may not know what mountain climbers are, you start in a plank then bring your right knee in towards your chest, extend back out and repeat with the left side. You can take these slow or start to move like you are doing a running plank. Here’s a breakdown of how to do a mountain climber.


If you’re looking for more help in reducing belly fat, BALANCE Wellness Method will be launching soon. As mentioned above, focusing on nutrition, mindset, movement, stress reduction, and having support are important pieces to the weight loss journey and ALL of that is part of BWM. Get on the waitlist for our next group.

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