Denise Austin’s Kickboxing Moves to Target Menopause Belly: Fun Workouts for Women 50+
Fun, accessible routines that tone the midsection and boost confidence in midlife women.
Denise Austin’s Kickboxing Moves: A Fun Solution for Menopause Belly
For decades, Denise Austin has inspired women to embrace active, healthy lifestyles at any age. At 67, she’s tackling one of the most persistent challenges faced by midlife women: the so-called menopause belly. With her signature blend of energy, encouragement, and expertise, Austin demonstrates how kickboxing-inspired workouts can help manage weight, tone the midsection, and revitalize confidence in post-menopausal years.
Why Focus on Menopause Belly?
As women transition through menopause, many experience increased abdominal fat accumulation due to hormonal shifts, slowed metabolism, and lifestyle factors. This change can be frustrating and is linked to greater health risks. Austin addresses these challenges directly, not only with targeted workouts but also with practical wellness advice to encourage lasting, positive habits.
- Hormonal fluctuations can lead to increased belly fat post-menopause.
- Decreased estrogen influences fat distribution, often causing weight gain around the abdomen.
- Stubborn menopause belly can impact self-confidence and overall health.
Kickboxing-Inspired Exercises: A Two-Move Power Sequence
Austin’s recently viral Instagram video showcases two dynamic moves that blend kickboxing flair with core-strengthening power. These exercises don’t just target superficial muscles—they engage the entire midsection, pushing the heart rate for extra calorie burn, and, most importantly, they’re fun and easy to follow at home.
1. Punch and Pivot: The Cardiovascular Core Crusher
How to do it:
- Stand with your feet shoulder-width apart, knees slightly bent for stability.
- Raise your fists just below your chin, elbows close to your body.
- Punch out in front of you, one arm at a time, as if striking a target.
- With each punch, pivot your feet slightly—this brings your core into play and helps protect your joints.
- Keep your abdominal muscles consciously engaged, “tightening up” your belly with every pivot and strike.
- Continue for 1 minute, keeping up a steady pace.
Austin’s Tip: “Strike it to the side and really tighten up those abs—I feel it in my tummy right now!” This move isn’t just about cardio; it’s about mindful abdominal activation to maximize results.
2. High Lunge Knee Pull: Waist-Cinching Oblique Toning
How to do it:
- Start in a high lunge position, one foot forward, the other extended back.
- Extend your arms directly in front of you, parallel to the floor.
- Pull your back knee up toward your belly as you bring your elbows in toward your knee, twisting slightly to target your obliques.
- Return to your starting high lunge and repeat the knee drive.
- Complete 10 repetitions on each side in a smooth, controlled manner.
Austin’s Tip: “Pull up and in, kick it out.” The focus is on squeezing the waistline and activating the entire core, especially the side abdominals (obliques), with each knee lift.
Building a Well-Rounded Fitness Routine for Menopause
While these two moves are a great place to start, Austin emphasizes the importance of a holistic exercise plan that balances cardio, core strength, and flexibility. A varied routine not only tackles menopause belly but also contributes to heart health, bone density, and mental well-being.
- Cardio workouts elevate your heart rate and burn calories for overall weight control.
- Core exercises help tone the abdominals and support better posture, reducing back pain.
- Flexibility moves (like stretching and yoga) aid in recovery and prevent injury.
- Combining these elements helps maintain an active, vibrant life during and after menopause.
Additional Core Move: The “Wood Chop”
For those looking to spice up their routines, Austin also recommends the wood chop—a move that works the entire midsection and mimics a functional, twisting motion. It’s effective for engaging all core muscles, boosting strength and mobility.
- Stand with feet hip-width apart, holding a light weight or resistance band (or simply use your hands for a bodyweight option).
- Start with your arms overhead to one side, then bring them diagonally across your body to the opposite hip, as if swinging an ax.
- Twist at your waist and focus on engaging your obliques.
- Repeat 10–15 times on each side.
Why Strengthen the Core During Menopause?
- Improves stability: Core strength enhances balance, critical as we age.
- Reduces injury risk: Strong core muscles support spinal alignment and reduce back pain.
- Enhances functional movement: Everyday tasks become easier with a stable, toned midsection.
Nutrition and Lifestyle: Completing the Wellness Picture
Exercise delivers the best results when paired with healthy eating and positive lifestyle choices. Austin frequently reminds fans that mindful habits go hand in hand with movement for sustainable results.
- Prioritize lean protein (chicken, fish, beans) to support muscle maintenance.
- Choose whole grains, fruits, and vegetables for energy and vital nutrients.
- Limit added sugars and processed foods to minimize belly fat accumulation.
- Stay hydrated; water supports metabolism and overall health.
- Maintain a consistent exercise schedule for long-term success.
The Power of Community: Encouragement and Support
One of the most distinctive aspects of Austin’s approach is her supportive community. Her followers often express gratitude for workouts that are accessible, motivating, and uplifting. Many share stories of improved health, increased energy, and enhanced body confidence thanks to Austin’s routines.
“Love this energy! I will be trying this. Thank you.”
“Definitely feel that in the abs—Woo-hoo!”
“I have been exercising with you for years. I am 57 and never felt better. Thanks for keeping us healthy!”
Top Tips for Tackling Menopause Belly
- Be patient: Changes take time, especially with hormonal shifts.
- Stay consistent: Even 10–20 minutes a day adds up.
- Mix it up: Try different workouts to challenge different muscles and keep things interesting.
- Listen to your body: Rest when needed, and modify moves as necessary.
- Set realistic goals: Focus on strength, energy, and health—not just the scale.
- Seek support: Whether through fitness communities like Austin’s or friends and family, encouragement helps motivation stick.
Sample Kickboxing Menopause Belly Workout
| Move | Reps/Time | Primary Benefit |
|---|---|---|
| Punch and Pivot | 1 minute continuous | Core engagement, calorie burn |
| High Lunge Knee Pull | 10 reps per side | Obliques, waist tightening |
| Wood Chop | 10-15 reps per side | Total core strength, functional movement |
| March or jog in place | 1–2 minutes | Heart rate boost, recovery |
Frequently Asked Questions (FAQs)
What is menopause belly, and why does it occur?
Menopause belly refers to increased abdominal fat that often develops during and after menopause, largely due to hormonal changes, especially reduced estrogen. These shifts slow metabolism and alter fat distribution, making belly fat more common.
Can spot reduction actually eliminate menopause belly?
Spot reduction is largely a myth; however, targeted exercises like those demonstrated by Denise Austin can strengthen and tone core muscles. Combined with overall cardio activity and a healthy diet, these moves contribute to reducing overall body fat, including the midsection.
How often should I do these menopause belly workouts?
For best results, aim to include 3–5 sessions per week of core and cardio exercises, along with rest days. Consistency and gradual progression are key to seeing improvement.
Do I need special equipment for these workouts?
No special equipment is required for the basic moves. A mat and comfortable workout clothes are sufficient. You can add light hand weights or resistance bands for increased challenge if desired.
What else can help reduce menopause belly besides exercise?
A balanced diet, stress management (such as meditation or gentle yoga), quality sleep, and staying hydrated all play important roles alongside physical activity in managing menopause belly.
Key Takeaways
- Kickboxing-inspired moves help women over 50 manage menopause belly with fun, effective workouts.
- Consistency, variety, and positive community support enhance long-term success.
- Pair exercise with nutritious eating and a healthy lifestyle for the best results post-menopause.
Denise Austin’s message is clear: menopause doesn’t have to mean settling for stubborn belly fat or diminished energy. With accessible routines, encouraging words, and an unwavering belief in the power of movement, she continues to help women of all ages unlock their healthiest selves.
References
- https://blackdoctors.org/fitness/denise-austin-kickboxing-inspired-workout/
- https://www.prevention.com/fitness/workouts/a60992426/denise-austin-kickboxing-moves-menopause-belly-workout-instagram-video/
- https://www.aol.com/67-denise-austin-demonstrates-workout-130000991.html
- https://www.youtube.com/watch?v=Z7NtbUqL94Y
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