The appearance of a belly during menopause is common due to hormonal fluctuations. Doing these yoga poses can help you flatten your stomach.
Menopause brings many changes to a woman’s body, the appearance of a menopausal belly being the main one. This increase in abdominal fat is due to fluctuations in hormone levels. During menopause, there is a decline in the levels of estrogen, hormones essential for the reproductive development of the female body. This causes women to gain weight in the stomach area. However, a good diet, along with exercise, can go a long way in getting rid of that menopausal belly. Yoga is a great form of workout that can give you quick results. In addition to targeting specific muscles, yoga can also reduce stress levels and help you relax.
What is a menopause belly?
A menopause belly refers to the increased abdominal fat that many women experience during perimenopause and menopause. This weight gain, particularly in the abdominal area, is linked to hormonal changes, such as a decrease in estrogen levels. As estrogen decreases, the body may store fat differently, leading to a thicker midsection. Factors such as aging, reduced metabolism and lifestyle changes also lead to it. A study published in the journal Women’s Health Reportsobserved that postmenopausal women gained 36% more trunk fat, 49% more intra-abdominal fat, and 22% more subcutaneous abdominal fat (fat stored under the skin) than premenopausal women.
Can yoga help shrink a menopausal belly?
Yes, yoga can help get rid of menopausal belly as it targets the right areas, says yoga expert Khushboo Shukla. Yoga can help menopausal women in several ways. A study, published in the American Journal of Obstetrics and Gynecologyobserved that yoga appeared to improve menopausal quality of life in healthy, sedentary postmenopausal women. Here’s how it can help you get rid of a menopausal belly.
- Yoga can help boost metabolism through physical movement and breathing, while specific poses target the abdominal muscles, promoting toning and fat burning.
- Yoga also helps manage stress by reducing cortisol levels, which are linked to abdominal fat.
- Yoga poses promote digestion, prevent bloating and help maintain balance and posture, encouraging mindful eating and healthier lifestyle choices.
Yoga postures to reduce belly in menopause
While being active goes a long way toward weight loss, many yoga poses specifically target the menopausal belly. Here’s how to do it
1. Boat Pose (Navasana)
- Sit on the floor with your knees bent and your feet flat.
- Lean back slightly and lift your feet off the floor so your shins are parallel to the floor.
- Extend your arms forward, keeping your back straight.
- Hold for 20 to 30 seconds, then lower your legs.
- This pose strengthens the core, improves digestion and tones the abdominal muscles.
2. Downward Facing Dog (Adho Mukha Svanasana)
- Start on all fours with your wrists under your shoulders and your knees under your hips.
- Lift your hips toward the ceiling, straightening your legs and arms.
- Press your heels toward the floor and your chest toward your thighs.
- Hold for 30 seconds to 1 minute.
- This pose tones the core, strengthens the arms and legs, and helps improve circulation.
3. Plank pose (Phalakasana)
- Start in a push-up position with your hands directly under your shoulders.
- Engage your core and keep your body in a straight line from head to heels.
- Keep your back flat and avoid letting your hips sag.
- Hold for 20 to 30 seconds.
- This pose strengthens the core, arms and back, thereby improving posture and reducing belly fat.
4. Bridge Pose (Setu Bandhasana)
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Press your feet on the floor, lift your hips toward the ceiling, and squeeze your glutes.
- Hold for 30 seconds to 1 minute.
- This pose engages the core, tones the stomach and thighs, and relieves lower back pain.
5. Warrior II (Virabhadrasana II)
- Stand with your feet wide apart.
- Turn your right foot 90 degrees and bend your right knee so that it is directly above your ankle.
- Extend your arms parallel to the floor, palms down.
- Hold the position for 30 seconds to 1 minute, then switch sides.
- This pose strengthens the core, legs and arms, improves balance and promotes fat burning.
6. Cobra Pose (Bhujangasana)
- Lie face down on the floor with your hands placed under your shoulders.
- Press your palms on the floor and lift your chest while keeping your elbows slightly bent.
- Engage your core and hold for 20 to 30 seconds.
- This pose strengthens the back and core, stretches the abdomen and improves posture.
7. Child’s Pose (Balasana)
- Start on your knees, then sit back on your heels.
- Reach your arms forward on the floor and lower your chest to your knees.
- Hold for 1 to 2 minutes, focusing on deep breathing.
- This pose relieves stress, stretches the lower back and hips, and promotes relaxation.
8. Cat-Cow Pose (Marjaryasana-Bitilasana)
- Start on all fours with your wrists directly under your shoulders and your knees under your hips.
- Inhale while arching your back (cow pose) and exhale while rounding your spine (cat pose).
- Repeat for 1 to 2 minutes.
- This pose improves spinal flexibility, relieves tension in the abdomen and aids digestion.
9. Twisted Chair Pose (Parivrtta Utkatasana)
- Stand with your feet together and bend your knees as if you were sitting in a chair.
- Bring your palms together in front of your chest and twist your torso to the right, placing your left elbow on the outside of your right knee.
- Hold the position for 20 to 30 seconds and switch sides.
- This pose tones the abdominal muscles, improves digestion and strengthens the legs.
10. Legs against the wall pose (Viparita Karani)
- Sit with one hip against a wall, then lie down, swinging your legs along the wall.
- Relax your arms at your sides and hold the pose for 5 to 10 minutes.
- This pose relieves stress, improves circulation and helps reduce bloating.

What should you remember while doing yoga poses to reduce belly in menopause?
Before you try yoga to reduce belly fat in menopause, make sure to keep these points in mind:
- Breathe deeply: Focus on your breathing to increase relaxation and improve the effectiveness of each pose.
- Engage your heart: Most of these poses target the core muscles, so be sure to engage your core to maximize the benefits.
- Avoid overwork: Don’t push yourself too much; listen to your body and avoid tension.
- Consistency is key: Perform these poses regularly to get the best results.
- Edit as needed: If you’re new to yoga, don’t hesitate to modify poses with props or by reducing the intensity.
Summary
Yoga can be a valuable tool for managing menopause-related belly fat. There are many yoga poses that help engage and strengthen the core muscles, especially the abdominal muscles. Poses such as boat pose, legs up the wall pose, and twist chair pose are particularly effective for a menopausal belly. In addition to this, yoga brings many stress reduction techniques such as deep breathing and meditation. These help regulate hormones and promote weight management.
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Related FAQs
When is the right time to do these poses?
You can practice these poses at any time of the day, depending on your schedule. Doing them in the morning can help you start your day with energy and reduce stress, while practicing them in the evening can help you relax and relieve the tensions of the day. You can also try a few poses before meals, as they can help stimulate digestion and prevent bloating.
How many times a week should you do these poses?
For optimal results, try practicing yoga 3 to 4 times per week. Incorporating these poses into your routine regularly, along with a balanced diet and adequate rest, can go a long way in reducing the menopausal belly. Consistency is key to seeing improvements.
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