There are a few ways to combat menopausal discomfort and weight gain and it comes down to the usual suspects: diet and exercise. Pilates is one form of exercise that can help alleviate some symptoms by concentrating on strengthening the body, emphasising core strength in particular.
Focusing on the core muscles it can burn away belly fat, where menopause weight tends to gather.
Jude Hirschheimer, a neurokinetic therapy practitioner of Pilates, explained that the activity can be "hugely beneficial" for women going through the midlife change and in the run-up to it.
She said: "Pilates is an excellent, low-impact form of exercise that can be hugely beneficial during perimenopause and menopause. It can help increase bone density, improve strength and flexibility, and may improve your focus and mood."
Pilates mat work includes many movements and positions that work on balance, coordination and control.
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Each exercise will help build core stability and overall muscle strength, which will improve alignment, and posture and can help to create better movement patterns.
This, Jude noted, is "important" for maintaining physical health and activity during menopause.
She added: "There are many weight-bearing exercises that help increase bone strength and joint mobility which can prevent injuries and is effective in treating musculoskeletal conditions such as osteoporosis."
Pilates also focuses on breath work, which is a great way of supporting the cardiovascular system. It also calms the nervous system, which can help when dealing with stress and anxiety.
Stress has long been known as a key driver behind weight gain as cortisol stimulates fat and carbohydrate metabolism, creating a surge of energy in the body.
While this process is essential for survival situations, it also increases your appetite while causing cravings for sweet, fatty and salty foods.
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She explained: "This exercise improves core strength and stability without added flexion, which is important to limit for anyone with osteoporosis."
The aim is to work the core using diaphragmatic breathing while keeping the upper body, spine and pelvis stable.
Method:
With the back on the floor, raise arms vertically and keep legs bent at 180 degrees.
Slowly lower the leg to the floor and tap the toe then return back to the start position and repeat for the other leg.
Jude said: "This movement challenges the body in a prone position and strengthens the spinal muscles, which will help with posture and alignment.
"Its also a cross-pattern movement which is beneficial for coordination, focus and concentration."
Method:
Lying with the stomach on the floor, perform a swimming motion which tightens the core muscles.
She explained: "This exercise will help improve hip mobility and glute/leg strength while finding balance and stability in a side-lying position."
Method:
Lie down on the side and place one hand on the hip while the other remains flat on the floor above the head.
Keep your legs together and bend your knees.
Slowly lift the top leg up to create a circle.
Bring knees together again and repeat.
The squat is a beneficial functional exercise that will improve balance, posture, stability and strength throughout the body in a standing position.
Jude said: "It also promotes hip mobility, spinal positioning, glute strength, and core and pelvic floor coordination."
Method:
Stand with feet hip-width apart and tighten stomach muscles.
Lower down, as if sitting in an invisible chair before straightening the legs to lift back up. Then repeat the movement.
The rest is here:
Get rid of menopause belly fat for good with expert-approved method - it's 'effective' - Express
