Estrogen is an important hormone for maintaining muscle quality, with a big impact on tendon and joint elasticity, but it declines during perimenopause and menopause—weakening the core and pelvis.
This hormonal shift can also mean that women gain weight despite not changing their diet or lifestyle. This is due to a decrease in metabolism, an increase in appetite and a change in fat distribution leading to more belly fat.
Broken sleep and anxiety—other common symptoms of perimenopause and menopause—can also impact body composition during this transitional stage. This is because if you are anxious or not sleeping well, the body thinks it is in fight-or-flight mode and produces more of the stress hormone cortisol. This signals to the brain that it needs to hold onto fat reserves in case of emergency, which can lead to weight gain.
Women can compensate for the weakening in the core and pelvis by doing exercises that target the abdominal muscles. Here are six moves that I’ll be using in my new MenoCore strength training course, to get you started.
The six-move core and pelvic strength workout
You will need a mat, small Pilates ball and some light dumbbells for this workout. Here are the moves:
- Bird dog
- Side plank
- Plank hip dip
- Weighted dead bug
- Glute bridge heel roll
- Glute bridge and Pilates ball press
1. Bird dog
Sets: 2 Reps: 12 each side
- Start on your hands and knees.
- Extend and lift your right arm and left leg so they form a straight line with your torso.
- Return to the start with control, then repeat using your left arm and right leg.
- Continue, alternating limbs with each rep.
2. Side plank
Sets: 2 Time: Hold for as long as you can, then swap sides
- Lie on your right side, with your left leg stacked on top of your right.
- Prop yourself up on your right elbow, with your shoulder directly above it.
- Lift your hips so your body is in a straight line.
- Extend your left arm straight up and rotate your head to look up at your hand.
- Hold for as long as you can maintain good form for, then swap sides.
3. Plank hip dip
Sets: 2 Reps: 12 each side
- Start on your forearms and toes, making a straight line with your body—this is your plank position.
- Rotate your hips to the left to dip them towards the floor—keeping your core engaged throughout.
- Return to the center, then dip your hips to the right.
- Continue, alternating sides with each rep.
4. Weighted dead bug
Sets: 2 Reps: 12 each side
- Lie on your back with your legs in tabletop position, holding light dumbbells above your chest.
- Ensure your back is flat on the mat and it doesn’t arch at any point during the move.
- Lower your right arm behind you and extend and lower your left leg.
- Return to the start, then repeat on the other side.
- Continue, alternating sides with each rep.
5. Glute bridge heel roll
Sets: 2 Reps: 12 each side
- Lie on your back with your knees bent and the Pilates ball under your right foot.
- Make sure your back is flat on the mat, then squeeze your glutes as you raise your hips up into a glute bridge.
- Maintaining the glute bridge, extend your right leg, rolling the ball forward—once your leg is fully extended the ball should be in contact with your calf.
- Roll the ball back to the starting position.
- Complete all your reps, then switch sides.
6. Glute bridge and ball lift
Sets: 2 Reps: 12
- Lie on the mat with your back flat, knees bent and feet flat on the floor.
- Hold a small Pilates ball in your hands above your chest.
- Push your hips up as you raise into a glute bridge, at the same time extending your arms to lift and squeeze the ball.
- Lower the ball and your hips with control to the start.
