Denise Austin’s Top Exercise for Tackling Menopause Belly
Equipment-free ab routine strengthens posture, powers metabolism, fits your schedule.
Denise Austin’s Go-To Move for Menopause Belly: What It Is and Why It Works
Denise Austin, a renowned fitness icon and advocate for women’s health, has spent decades helping women stay active, energized, and healthy at every stage of life. Among her most requested tips is how to beat the so-called “menopause belly”—the stubborn abdominal weight gain that often accompanies midlife hormonal changes. Backed by her signature positivity, Austin recently shared her go-to move for targeting this common concern, emphasizing functional movement and core engagement that can be done anytime, anywhere.
Why Does Menopause Belly Happen?
As women approach menopause, falling estrogen levels cause metabolic and hormonal shifts that often result in increased fat storage at the waistline. This abdominal weight, sometimes called “menopause belly,” can be frustrating and persistent, even for women who have maintained healthy habits for years. Factors such as aging, reduced muscle mass, lower physical activity, poor sleep, high stress, and dietary changes can all contribute. However, targeted exercise and mindful movement can make a substantial difference in reducing belly fat, strengthening the core, and boosting confidence.
Standing Ab Moves: Denise Austin’s Top Recommendation
In her latest video, Denise Austin demonstrates one of her favorite standing ab moves for whittling the waistline—no equipment or floorwork necessary. This approach not only provides a gentle, joint-friendly way to activate the core but also is accessible to women of all ages and fitness levels.
- Standing moves allow for quick engagement of the core and can be performed in short bursts, making it easier to stay consistent.
- No need for a mat or special gear—these exercises can be done in the living room, at the office, or wherever you have a few minutes and some space to move.
The #1 Move: Low-Impact High Knees with an Upper Body Twist
The foundation of Austin’s menopause belly routine is the low-impact high knees exercise—a standing move that combines cardio, core contraction, and full-body integration. By adding an upper body twist, Austin maximizes calorie burn and challenges the waistline from multiple angles.
- Stand tall with feet shoulder-width apart and hands on hips.
- With control, march in place, bringing one knee up toward waist height, alternating sides.
- After a few repetitions, bring your arms up beside your ears.
- As you lift a knee, twist your torso to touch the opposite elbow to the raised knee.
- Continue alternating for one minute, focusing on core contraction and posture.
- To increase intensity, exaggerate the arm movement or pick up the pace, always keeping it low impact by eliminating jumps or harsh landings.
Pro tip: The more muscles you use—upper and lower—the more calories you’ll burn, and the greater the metabolic effect.
Exercise Breakdown: How to Perform Austin’s Favorite Move
Step-by-Step: Low-Impact High Knees with Twist
- Begin with feet hip-width apart, shoulders relaxed, and core braced.
- Lift your right knee toward your chest while bringing your left elbow to meet it in a gentle, standing crunch.
- Lower the knee and arm and repeat on the other side (left knee to right elbow).
- Continue alternating sides, keeping a steady, controlled rhythm for 30–60 seconds.
- Stay upright—avoid hunching forward—and focus on exhaling as you bring knee and elbow together.
Repeat for 2–3 sets, pausing if you feel breathless. If you want a greater challenge, perform the move while holding light weights or ankle weights. Always work within your range of motion and ability.
More Standing Core Moves to Sculpt the Waistline
In addition to her #1 move, Denise Austin encourages women to vary their ab routines with other standing exercises. This not only prevents boredom but also targets the core from different angles while improving balance and coordination. Here are a few of her favorites:
- Standing Cross-Body Crunch: Stand with feet slightly wider than hip-distance. Raise your arms overhead. Lift your left knee to your right elbow as you crunch to the side. Lower and repeat on the other side. Alternate for 1 minute. Hold light weights to increase difficulty.
- Wood Chop: With feet wider than shoulder-width, bend your knees, clasp hands or hold a dumbbell, and reach diagonally toward your front foot. Then, stand and sweep your arms up across the body, finishing overhead on the opposite side. Repeat for 30–60 seconds per side. This move targets your abs, obliques, back, and shoulders.
Why Core Strength Matters Post-Menopause
- Improves balance and stability, reducing fall risk.
- Supports spinal health and posture.
- Boosts metabolic rate and helps manage healthy weight.
- Reduces back pain by stabilizing the pelvis and spine.
- Enhances functional mobility for everyday activities.
Building a Balanced Exercise Routine
While targeted ab work is effective, Denise Austin recommends a holistic fitness plan for best results. This includes a mix of cardiovascular workouts, strength training, and stretching to promote muscle tone, metabolic health, and overall wellbeing.
| Exercise Type | Recommended Frequency | Examples |
|---|---|---|
| Cardio | 3–4 days/week | Walking, cycling, low-impact aerobics, swimming |
| Strength Training | 2–3 days/week | Bodyweight, resistance bands, light weights |
| Targeted Core | 2–4 days/week | Standing abs, Pilates, wood chop |
| Flexibility | Daily/after workouts | Yoga, side body stretch, gentle twisting |
Menopause Belly Myths: What You Need to Know
- Spot reduction is a myth: While core moves strengthen and tone the muscles beneath, overall fat loss requires a combination of cardio, strength, and nutrition.
- Losing estrogen doesn’t mean losing hope: Regular physical activity and mindful dietary choices can help manage body composition, even with hormonal changes.
- Consistency matters more than intensity: Aim for regular movement—even short sessions add up over time.
Common Causes—and Solutions—for a Stubborn Midsection
- Hormonal shifts: Combat with regular moderate exercise and balanced meals.
- Reduced muscle mass: Prioritize strength training to maintain and rebuild muscle.
- Poor sleep or high stress: Practice relaxation routines, stretching, and mindfulness to improve hormonal balance.
- Sedentary lifestyle: Incorporate standing moves, walking breaks, and daily activity.
Simple Core Routine: Sample Workout Inspired by Denise Austin
- 1 minute Low-Impact High Knees with Twist
- 1 minute Standing Cross-Body Crunch (hold weights if desired)
- 1 minute Wood Chop (30 seconds per side)
- Repeat the circuit 2–3 times, followed by gentle side bends and deep breathing stretches.
Motivation from Denise Austin: Embrace Change, Age Powerfully
Throughout her career, Denise Austin has empowered women to shed self-judgment, celebrate their bodies, and pursue wellness at any age. She reminds her audience that results come from small, consistent efforts, and that fitness is about feeling strong, mobile, and energized—not achieving perfection. Her standing abs routine is about reclaiming confidence, supporting healthy aging, and making movement enjoyable and accessible.
- All ages and fitness levels can benefit from adding standing core exercises to their routine.
- Short, daily movement sessions are as effective as longer, less frequent workouts for long-term results.
- Pay attention to form and safety—work within your limits and consult your healthcare provider before starting a new regimen.
Frequently Asked Questions (FAQ)
Why does menopause cause weight gain in the belly?
The drop in estrogen during menopause changes how your body stores fat, often shifting more to the abdomen. Slower metabolism and reduced muscle mass with age can compound the effect, making regular activity and strength-building crucial.
Are standing ab exercises effective for reducing menopause belly?
Yes. Standing ab exercises recruit more muscle groups, burn more calories, and are accessible for most people. However, combine them with overall healthy eating, cardio, and strength training for best results.
How often should I do these exercises?
Incorporate standing core exercises 2-4 times per week as part of a balanced fitness routine that also includes cardio and full-body strength work.
Can I do these moves if I have joint pain or limited mobility?
Standing moves are low impact and joint-friendly. Always start at your own pace, focus on controlled motion, and skip or modify any move that causes discomfort. Consult a physician if you have health concerns.
What else can help with menopause belly besides exercise?
Focus on a whole-foods diet rich in fiber and lean proteins, prioritize sleep, manage stress, limit added sugars and processed foods, and stay hydrated. All these habits support optimal weight management and wellbeing.
Bonus: Denise Austin’s Wellness Tips for Women Over 50
- Set realistic goals and celebrate progress, not just end results.
- Find exercise routines you enjoy—consistency is easier when it’s fun.
- Connect with supportive communities online or locally for motivation and accountability.
- Incorporate mindful movement—include intentional stretching and deep breathing every day.
Takeaway: Austin’s Roadmap to a Healthy, Stronger Core in Midlife
Denise Austin’s proven standing ab moves are a science-backed, approachable way to shrink menopause belly, support full-body strength, and boost energy. By prioritizing daily movement, balanced nutrition, and a positive mindset, women in midlife and beyond can confidently embrace healthy changes and enjoy vibrant, active years ahead. Start today with a standing ab routine inspired by Denise—and reclaim your core strength, balance, and vitality.
References
- https://www.prevention.com/fitness/workouts/a63525502/denise-austin-2-quick-moves-for-abs-menopause-belly-instagram-video/
- https://www.youtube.com/watch?v=o0ql4M0_cNc
- https://www.deniseaustin.com/blog/how-to-tackle-menopause-belly
- https://www.youtube.com/shorts/KGraJIuYnmE
- https://www.youtube.com/watch?v=YCqkh7-ZT5M
Similar Articles
Read full bio of Sneha Tete
