Many women in midlife notice a shift in how their body stores fat—particularly around the stomach. Often called “menopause belly,” this change isn’t just in your head. It’s linked to the hormonal shifts that come with perimenopause and menopause, and it can be frustrating, especially when your old routine stops working.
As oestrogen declines, fat distribution tends to move toward the abdomen. “This change in hormones can create a shift in body composition which favours fat storage around the centre of the body,” explains endocrinologist Dr Krista Gonzales.
But before you blame your core—or go all-in on crunches—it’s important to know this: you can’t spot-reduce fat. What you can do is support your abdominal area with strength-building moves that help you feel more stable, energised, and strong in your body.
One simple exercise that works well during this phase is a standing core move—a variation of a standing crunch. It involves lifting one knee across the body to meet the opposite elbow while standing, which activates the lower abdominals and builds strength through controlled movement.
This type of exercise is especially helpful for women navigating hormonal changes, as it supports:
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Lower ab strength – which can weaken with hormonal shifts
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Spinal stability – crucial for posture and injury prevention
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Balance – which becomes more important as we age
To do it: Start with your feet wider than shoulder-width apart. Raise your right arm overhead, place your left hand on your hip, then lift your left knee toward your right elbow.
Repeat for one minute per side. You can increase the challenge by holding a light hand weight in your raised arm.
The goal isn’t a flat stomach—it’s a stronger, more supported one. Combined with regular cardio, protein-rich meals, and enough rest, moves like this help you feel more connected to your body, even as it changes.
And while you can’t undo the effects of time, you can respond with strength, consistency, and care.
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