4 Standing Moves to Help Tighten a Menopause Belly Better Than Crunches After 60

If you want to tone your middle, these at-home moves are an excellent place to begin.

Menopause can trigger a wide range of body changes, both during the transition and afterward. Many women deal with sleep problems, hot flashes, night sweats, mood shifts, fatigue, weight gain, and more. Beyond that, post-menopause may also raise the risk of cardiovascular disease, osteoporosis, and a slower metabolism.

It can also lead to an unwanted “menopause belly.” Still, there is room for progress. We spoke with Shanna Missett Nelson, CEO and chief choreographer of Jazzercise, Inc., who outlines four standing exercises that may help build and define the midsection faster than crunches after 60.

“For women over 60, I think it’s really important to understand that strengthening your abs and changing body composition are two different things. These exercises can absolutely help build a stronger, firmer core, but we can’t spot-reduce belly fat. That doesn’t mean body composition can’t change after 60. It can. But the way we train needs to become more intentional,” Missett Nelson says.

She is a strong supporter of combining functional movement with strength work and high-intensity intervals, especially for women after menopause.

“We need to give the body a reason to hold onto, and continue building muscle, while challenging our cardiovascular fitness and maintaining the strength and mobility we need for everyday life,” she adds.

If you’re ready to begin, here’s a closer look at the moves.

Standing Abductions

1. Stand tall with your feet hip-width apart and your hands on your hips. You can also hold onto a sturdy chair if you want more support.
2. Tighten your core and shift your weight onto your left leg.
3. Keep your right leg straight with your toes pointed forward as you raise it out to the side as high as you comfortably can.
4. Pause briefly at the top, then lower with control.
5. Repeat on the other side.

Second-Position Plié With an Overhead Side Reach

1. Stand tall with your feet wider than hip-width and your toes turned out slightly.
2. Lower into a plié, keeping your knees aligned with your toes.
3. As you bend, reach both arms overhead.
4. Continue by alternating the lead from side to side.

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Standing Oblique Crunch

1. Stand tall in a wide stance with your toes facing forward and your hands behind your head.
2. Lean to one side, engaging the area between your ribs and hip bones.
3. At the same time, bring the knee on that side up toward your elbow.
4. Use your center abs to return to an upright position.
5. Slowly switch sides and repeat.

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Standing Forward Reach and Press

1. Stand tall with your feet hip-width apart.
2. Hinge slightly forward as you reach one arm forward and down.
3. Let your core control the movement as you come back to the starting position.
4. Alternate arms, keeping the motion smooth and deliberate.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has more than 11 years of experience covering wellness, fitness, food, travel, lifestyle, and home.