If you’ve been searching for menopause belly fat exercises that actually work, you’re not alone. Women in their 40s, 50s and 60s are coming to us every day at Trinity, frustrated that their usual health habits aren’t delivering results anymore.
They’ve done all the right things: eating well, exercising, even cutting back on treats. But that extra weight around the middle? It’s still there and for so many women it feels impossible to shift.
We hear it all the time: “I feel like I’m doing everything right… so why does my belly keep growing?” The truth is, menopause brings real changes that affect how your body responds to diet and exercise.
That’s why generic diet plans, random workouts, and skipping meals often backfire. What you need are targeted menopause belly fat exercises, a realistic plan tailored to your body’s needs, and the right support to make it happen. That’s where Trinity comes in.
Inside our Fit Over 40 programme, we specialise in helping smart, capable women who’ve spent years looking after everyone else finally take back control of their own health.
Whether you’re tired of hiding in clothes that don’t fit, dreading summer holidays, or just want to feel confident and energetic again.
This article will break down why that stubborn belly fat won’t budge and give you proven, hormone-friendly ways to shift it.
What’s Behind Belly Fat in Menopause?
There are a few key reasons why menopausal belly fat becomes so stubborn:
Hormonal Changes
As estrogen levels drop during perimenopause and menopause, the body becomes more likely to store fat around the middle. Testosterone levels drop more slowly, so the hormone balance shifts. This is what leads to that “menopausal belly” effect which is pretty similar to how men develop beer bellies.
Estrogen also regulates cortisol, our main stress hormone. When estrogen declines, cortisol spikes more easily, and high cortisol is linked to belly fat and insulin resistance.
Slower Metabolism
While estrogen does slightly impact metabolism, the biggest factor is muscle loss. After age 30, we lose 8–10% of muscle per decade. Less muscle = slower metabolism. This is why strength training is crucial.
Less Physical Activity
Between joint stiffness, aches and pains, and busier lives, many women naturally become less active. Sitting more and moving less leads to weight gain, especially around the belly.
The Wrong Kind of Workouts
Many women keep doing what worked in their 20s: lots of cardio, high-intensity interval training (HIIT), or low-calorie diets. But during menopause, these methods can backfire. They spike stress hormones and increase injury risk, making it harder to lose belly fat.
“Before I started Trinity my weight had crept up to my post pregnancy weight. I was uncomfortable in my clothes and often felt I had to wear clothes that hid my bulging gut. When I didn’t hide my belly, I was, on a couple of occasions asked when I was due! by complete strangers – mortifying! I was starting to feel I might never see a change in my body shape and would have to accept the status quo, even being told by friends that I should accept that people get bigger in these middle years, when I chanced upon Trinity. I am now a dress size 8-10 and I have a definition to my waistline that is completely new, I was always a boyish straight up and down, so I , and my Husband,lol, are enjoying the new curves. My gut is no longer an embarrassing area.”
– Esther Rook (47), Trinity Client
The Best Exercises for Belly Fat in Menopause
So, which exercises help most with menopausal belly fat?
1. Strength Training
If there’s anything you do during menopause, it should be strength training. Lifting weights three to four times a week is one of the most effective ways to reduce menopausal belly fat.
Focus on compound movements that work multiple muscle groups at once such as goblet squats, dumbbell deadlifts, bent-over rows, overhead presses, and step-ups. These moves not only help build strength but also stimulate your metabolism, allowing your body to burn more calories at rest.
Take a look at an example strength training exercise you can do to get rid of your menopause belly fat in the video below.
2. Gentle Cardio
Low-impact cardio exercises like walking, swimming, and cycling are ideal. These support fat loss by improving cardiovascular health and aiding blood sugar regulation without over-stressing your body. Aim for 20 to 30 minutes of gentle movement most days of the week to enhance results and boost mood.
3. Core Exercises
While core exercises won’t directly burn belly fat, they are essential for strengthening the muscles around your midsection, improving posture, and preventing injury. Front and side planks help stabilise your core.
Glute bridges activate your posterior chain, while bird dogs and dead bugs strengthen your deep abdominal muscles. Pallof presses are great for targeting the obliques and building a stronger trunk.
The Best Ways To Beat Menopause Belly Fat
1. Exercise in a Low-Stress Way
Ditch the punishing cardio. Instead, lift weights or use resistance bands 3–4 times a week. Strength training builds lean muscle, improves metabolism, and helps shed extra weight around the middle without overloading your system.
2. Hit 5,000+ Steps a Day
Moving more throughout the day adds up. Daily walks improve mood, burn calories, and keep your metabolism humming. Bonus: walking helps regulate cortisol.
Try going for a 10-minute walk after each meal, or schedule one 45-minute stroll to clear your head and gently increase your activity. Adding a step tracker can help you stay consistent without adding pressure.
3. Cut Down Alcohol
Alcohol directly slows down fat burning. It also lowers testosterone, spikes cortisol, and encourages belly fat storage. For best results, keep alcohol to 1–2 drinks a week or swap in non-alcoholic options.
Consider swapping to an alcohol-free alternative. You could enjoy a sparkling water with fresh lime or a zero-alcohol beer instead. Track how you feel the next day, it may surprise you how much clearer and energised you are.
4. Improve Your Sleep
Lack of sleep drives cravings and slows your metabolism. Prioritising quality rest helps balance leptin and ghrelin which are your your hunger and fullness hormones, so you eat more intuitively and feel better overall.
Aim for 7–8 hours of sleep each night. Create a calming bedtime routine, reduce screen time, and keep your bedroom cool and dark. If hot flushes or night sweats disturb your sleep, talk to a professional about lifestyle adjustments or symptom relief.
5. Reduce Caffeine
Caffeine raises cortisol. After age 40, this effect is stronger. Limit caffeine after midday or switch to decaf to reduce stress on your body.
Try to gradually reduce your caffeine intake by switching your afternoon coffee for herbal tea. If you still enjoy a morning brew, opt for a single shot instead of a double. Many of our clients feel more rested and less anxious within a few days of cutting back.
6. Lower Sugar Intake
Sugar causes blood sugar spikes and insulin surges. Insulin blocks fat burning, especially around the belly. Cutting back (or temporarily eliminating) sugar helps regulate your appetite and reduces the risk of storing fat in your midsection.
Start with a 7-day sugar reset. Replace sugary snacks with protein-rich options like Greek yoghurt, boiled eggs, or nuts. Track how your energy and hunger levels improve. Over time, your cravings will reduce naturally.
7. Get Support and Accountability
This journey is hard to do alone. Having a coach and community keeps you on track, helps troubleshoot challenges, and ensures you stay consistent with your training, exercise routine, and meals.
Join a programme like Fit Over 40 that understands the specific challenges women face during menopause. Having expert coaches, a supportive community and a personalised plan will help you stay consistent and confident in your journey.
“Before joining, I weighed 92kg, was the heaviest I’ve ever been, felt lethargic, unhealthy, embarrassed and unhappy. I was squeezing into size 14 elasticated waists and bursting out of size 16 tops. I had tried Weight watchers, Slimming world, Joe Wicks, Intermittent fasting, Low carb, Cardio and Running. I made amazing progress with Trinity from day one! Lost a stone in 3 weeks and lost inches from my waist…I have a waist! I have a much flatter stomach and abdomen. I have waist definition and definition on my sternum… never knew this was a thing!”
– Julie Bates (51), Trinity Client
How Trinity Can Help You Transform Your Body
At Trinity, we’ve helped over 7,000 women transform their bodies and lives. Our Fit Over 40 programme has a 97% success rate and is designed specifically for menopausal women. No crash diets or endless cardio and no gimmicks.
We offer a complete re-education on fitness, nutrition, and lifestyle for women in menopause, with strength-based exercise routines tailored to your body, hormone-friendly eating plans that feel satisfying, and coaches who understand menopause and support you every step of the way.
This isn’t just another weight loss programme. It’s a sustainable, long-term change that helps you feel strong, vibrant, and confident again.
You can lose the menopause belly. You can feel amazing in your body. And we’re here to help you every step of the way.
