Denise Austin’s Standing Core Workout for the Menopausal Belly
Built for ease and impact, these exercises keep fitness fresh while firming your abs.
Denise Austin, an iconic fitness expert and motivator for women navigating midlife changes, has focused on delivering results-driven and accessible ab routines. Her workouts specifically address the changes that women’s bodies undergo during and after menopause, with an emphasis on the “menopausal belly”—a common, stubborn area for many women over 40.
The Challenge of the Menopausal Belly
For many women, the years accompanying menopause bring a shift in how and where the body stores fat. The classic “pear-shape” starts to give way to increased abdominal fat, particularly in the form of visceral fat. This shift can be frustrating and affects not only appearance but also overall health, since visceral fat is linked to higher risks of metabolic and cardiovascular conditions.
- Hormonal shifts: Decreased estrogen, altered cortisol, and changes in metabolism can encourage abdominal weight gain.
- Physical symptoms: Reduced muscle mass, slower metabolism, and redistributing fat make weight loss—and especially belly fat loss—more challenging in midlife.
- Emotional aspects: This body change can be discouraging, but movement and targeted exercise provide proven benefits for confidence and health.
Denise Austin understands these struggles firsthand and regularly shares her top recommendations for combating them through accessible, effective exercise routines.
Denise Austin’s Approach: Standing Core Movements for Lasting Results
Denise Austin’s consistently popular routines rely on standing movements. They are low-impact, require no equipment (unless you wish to add light weights for intensity), and strengthen the entire core—including the abdominals, obliques, back, shoulders, and hips. Women can perform these exercises anywhere, making it easier to stay active and build strength regardless of fitness level.
- Accessible for all ages—especially women over 50.
- Standing moves support circulation and joint health.
- Low-impact and modifiable for different ability levels.
- Boosts metabolism through full-body engagement.
Below is an in-depth look at some of Denise Austin’s favorite standing ab routines for tackling menopausal belly, along with step-by-step guidance, tips for maximized effectiveness, and ways to make these moves your own.
Key Standing Core Exercises Demonstrated by Denise Austin
1. The Wood Chop (Full-Body Core Activation)
The wood chop is Denise Austin’s signature move for toning the midsection and targeting stubborn belly fat. This move activates the entire core—including abs, obliques, lower back, and shoulders—while also improving functional strength and balance.
How to Perform the Wood Chop:
- Start standing, feet slightly wider than shoulder-width apart.
- Clasp your hands together (or hold a light dumbbell for added intensity).
- Bend your knees and rotate your torso to bring your hands down toward your front foot, forming two 90-degree angles with your knees.
- As you stand up, sweep your arms powerfully overhead to the opposite side.
- Tighten your core at the bottom of the movement and as you swing up.
- Push through your heel to your hip as you power up, emphasizing that full-body connection.
- Repeat 30 times on each side.
Tips: Focus on controlled movement, engaging your core muscles with every repetition. Breathing is key—exhale as you move up, inhale as you lower down. Going slowly and deliberately increases the challenge and results.
2. Low-Impact High Knees (Cardio and Core)
This beginner-friendly version of the classic “high knees” is perfect for those easing into fitness or seeking a joint-safe alternative to running, while still building core strength and boosting metabolism.
How to Perform Low-Impact High Knees:
- Stand tall, feet hip-width apart, hands on your hips.
- March in place, bringing one knee up to waist height, then alternate legs.
- After building a rhythm, add your arms—reach them upward, then bring opposite elbow to opposite knee as you march, increasing abdominal involvement.
- Continue for one minute, maintaining steady, brisk movement.
Tips: Swing your arms purposefully for extra calorie burn. Focus on pulling your core inward throughout the exercise.
3. Standing Cross-Body Crunch (Obliques and Lower Abs)
The cross-body crunch powerfully tones the waist and helps strengthen the lower abdominal muscles, which are often most stubborn during menopause.
How to Perform Standing Cross-Body Crunches:
- Stand with feet slightly wider than hip-width apart.
- Bring your arms up over your head.
- Lift your left knee toward the right side of your body while lowering your arms to touch your right elbow to your left knee in a ‘crunching’ motion.
- Alternate, bringing right knee to left elbow with the same motion.
- Continue for one minute, switching sides each repetition.
Tips: For a bigger challenge, hold light weights in both hands as you crunch. Move with control; don’t rush—it’s the muscle engagement that brings results.
Why Standing Core Exercises Work for the Menopausal Belly
Unlike traditional abdominal routines that require lying down, standing core moves:
- Encourage better posture and alignment throughout daily life.
- Strengthen the deep core stabilizers, which are crucial for balance and functional movement.
- Promote calorie burn by engaging large muscle groups.
- Support joint health by reducing pressure on the spine and hips.
- Make consistency easier—no need for a mat or special setup.
These factors make Denise Austin’s standing routines uniquely suited to the midlife and post-menopausal body.
The Importance of Consistency
Denise Austin continually reminds her followers that the true secret to success is consistency. Performing core routines regularly, even just a few minutes a day, produces measurable results over time.
- Set aside a few minutes each day for standing ab work.
- Pair core movements with balanced nutrition and stress management for optimal effects.
- Keeping active helps combat not just abdominal weight, but also boosts energy and mood during midlife transitions.
Building Your Own Menopausal Core Routine
Mix and match these standing ab moves for a well-rounded, effective core workout. Consider creating circuits that blend cardio, core, and strength components, always focusing on form over speed. Here is a sample routine inspired by Denise Austin’s approach:
| Exercise | Repetitions/Duration | Focus Area |
|---|---|---|
| Wood Chop (each side) | 30 reps | Entire core, shoulders, back |
| Low-Impact High Knees | 1 minute | Cardio, core, hip flexors |
| Standing Cross-Body Crunch | 1 minute | Obliques, lower abs |
| Hip Circles | 30 seconds (each direction) | Hips, core stabilizers |
| Side Bends | 15 reps each side | Obliques, waist |
Menopause and Core Strength: Why It Matters
Strengthening the abdominal and core muscles offers wide-reaching benefits for women during and after menopause:
- Reduced risk of injury: A strong core supports stability and balance, making everyday movements safer.
- Better posture: Core strength combats the slouching and back pain common with age.
- Faster metabolism: Muscle mass (including abs) helps burn calories more efficiently, supporting overall weight management.
- Confidence boost: Seeing tangible results helps counteract the discouragement linked to post-menopausal weight gain.
Tips for Maximizing Your Results
- Focus on engagement: Always pull your belly button in toward your spine with every move.
- Use controlled breathing: Exhale during effort, inhale as you reset.
- Progress gradually: Increase reps, sets, or the addition of light weights as you improve.
- Safeguard joints: Listen to your body, modify the range of motion if sore, and use supportive footwear.
- Combine with cardio and full-body strength: Targeting overall body fitness amplifies results and supports overall health.
Denise Austin’s Motivational Message
More than just moves, Denise Austin inspires midlife women to embrace fitness as a journey of self-care and empowerment. Her message remains clear:
“I know how tough that stubborn menopause belly can be—I’ve been through it and am still trying my best to stay fit and healthy! Core muscles are so important to keep strong. I just want to encourage you… try and be consistent. That is key to feeling better. Just keep moving.”
She regularly reminds her community that everyone’s journey is unique, and progress is about small, sustainable steps. “Love you girls…we are all in this together!”
Frequently Asked Questions (FAQs)
What causes an increase in belly fat during menopause?
Hormonal changes, including decreased estrogen and altered stress responses, slow down metabolism and cause fat to redistribute toward the abdomen. Genetics, reduced muscle mass, and lifestyle factors (such as inactivity and sleep changes) also contribute.
Are standing core exercises as effective as traditional floor ab exercises?
Yes. Standing core moves work the muscles differently, activate stabilizers, improve balance, and burn more calories by involving the whole body. They are approachable and highly effective, especially for midlife women.
How often should I do these core exercises?
Aim for 3–5 times per week for best results, pairing them with full-body strength training and regular cardiovascular exercise. Consistency, even with short, daily sessions, is more important than perfection.
Can these moves reduce visceral fat?
Visceral fat is impacted by total lifestyle: regular exercise, balanced nutrition, adequate sleep, and stress management. Denise Austin’s routines support reduction by burning calories, building muscle, and stimulating metabolism, but should be paired with other healthy habits.
What should I do if I have back or knee pain?
Prioritize form and only perform movements within your comfort range. Standing exercises are generally joint-friendly, but modifications (reducing depth of squats, range of arm swings) may be needed. Consult a physical therapist for persistent discomfort, especially with existing injuries.
Final Thoughts: Finding Fitness, Strength, and Confidence After 50
Denise Austin’s standing core routines aren’t just about losing belly fat—they’re about embracing a healthy, strong, and confident mindset at any age. Every workout, no matter how short or simple, adds momentum to your midlife transformation. Menopausal belly doesn’t have to define you. With Denise’s approach, you can build the foundation for vitality for years to come—one wood chop, high knee, and cross-body crunch at a time.
Always consult your physician before starting a new exercise routine, especially if you have underlying health conditions or have been inactive for a prolonged period.
References
- https://www.prevention.com/fitness/workouts/a60801001/denise-austin-core-exercise-menopausal-belly-instagram-video/
- 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.youtube.com/watch?v=YCqkh7-ZT5M
- https://www.youtube.com/shorts/KGraJIuYnmE
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