10-Minute Abs Workout to Banish Menopausal Belly Fat

With just 10 minutes a day, you can tighten your core and rid yourself of menopausal belly fat.   [View Online]( INSPIRATION [10-Minute Abs Workout to Banish Menopausal Belly Fat]( With just 10 minutes a day, you can tighten your core and rid yourself of menopausal belly fat. Dear Friends, Let’s get off the menopausal roller coaster and find a natural way to banish our belly fat. Through Pilates, yoga, and other exercises, you can tone your core with a workout that is quick, effective, but most of all fun. Let’s learn more from women’s health and menopause expert and trainer Desi Bartlett about her course 10-Minute Abs Workout to Banish Menopausal Belly Fat. DailyOM: Why are the abdomen and belly fat such challenging issues during menopause? Desi: The answer to this question has a few different layers that relate to anatomy and physiology, as well as nutrition and our emotional body. During perimenopause, estrogen and progesterone decline. Estrogen is responsible for many different functions in the body, including maintaining lean muscle mass. Lower levels of progesterone have been associated with weight gain and belly bloat. In addition to these hormonal shifts, and sometimes because of the hormonal shifts, we see a redistribution of fat patterns in the body. One of the major chemicals that the body releases to let us know when we are full also decreases during this time. We also need to consider how we are nourishing our bodies, both with what we ingest as well as what we take in emotionally. Foods that tend to cause inflammation can lead to increased belly bloat. Stress also can cause belly bloat and gastrointestinal discomfort. DailyOM: What are some of the holistic ways that women can help prevent and combat belly fat during menopause? Desi: Menopause can feel like a roller coaster. One day you might feel anxious, and another day you might experience fatigue. Our endocrine system, which includes our sex hormones like estrogen and progesterone, is not static. It fluctuates. However, during the menopausal transition as sex hormones decline, we can benefit from natural interventions. Examples of natural interventions include exercise, natural unprocessed food sources, adequate macronutrients, and micronutrients. I also always include meditation on any list of tools that have the potential to improve quality of life. There is a direct link between stress and the release of cortisol, which can contribute to belly fat. Finding moments of peace is important for the body and the mind. DailyOM: Describe how you designed this course: the types of exercises and tools you provide. Desi: We will challenge the muscles of the core from different angles, with different types of contractions, and through many different formats. The movement is always fresh. Personally, I do not love crunches for a variety of reasons. They have their place and time, but there are dozens of other exercises that can challenge the core. Learning different types of exercises can help prevent boredom and burnout. We will draw from many different sources of movement — yoga, Pilates, and more. Each system has its own list of benefits, and each has its own unique approach to core training. Boat pose in yoga, the Pilates roll up, and hill climbers in fitness, all provide different ways of training the core. By integrating different sources into this course, we will take the best of the best in core training and enjoy each format. DailyOM: Do you have a favorite abdominal exercise and why? Desi: My current favorite abdominal exercise is the Pilates roll up. I enjoy slow, purposeful movement that allows me to feel every part of the abdominal wall, while protecting the spine. As you articulate each vertebra down to the floor, you must stay present and focused on the breath. This is not an exercise that allows for mental to do lists! Feeling present in my body, connecting to my breath, and seeing the results of my efforts in a relatively short time, are all reasons I love this exercise. DailyOM: As an expert in the field, what has been your experience with helping women cope with perimenopause and menopause? Do you have further advice or thoughts, so women can feel stronger in their bodies? Desi: As our bodies change and there is a new sense of self, there can be a lot of heavy feelings that accompany the transition. I encourage women to reflect on their relationship with their body. Imagine if we spoke to our best friend the way that we sometimes speak to our own bodies — full of harsh judgment and criticism. I encourage women to take note of self-talk. A simple way of doing this is by standing in front of a mirror and noticing what thoughts come to mind when looking at the core. Are the thoughts grateful, patient, and loving? Speaking kindly to ourselves, thanking our bellies for all that they have done for us and continue to do for us sets the stage for enjoying movement. To me, exercise is a joy. Changing our language from, “I have to work out today. I ate too much last night.” to “I get to work out today and cultivate strength.” can help us shift our mindset about exercise to celebration instead of punishment. That is also why I had fun choosing the names for some of the workouts. “Block Party” and “Having a Ball” help to convey a sense of fun! We can reframe exercise as an opportunity to enjoy radiant health, be kind to our bodies, and feel bright and energetic. DailyOM: Desi, thank you so much. Your thoughtful words and kind spirit shine throughout your course. Let’s have a ball together as we shed that belly fat. Until next time, be well. How Does It Work? Starting today, you will receive all 7 of your lessons. Each lesson is yours to keep and you'll be able to refer back to it whenever you want. If you miss a lesson or are too busy to get to it, each lesson will conveniently remain in your account so you won't have to search for it when you're ready to get back to it. Get Started Now We are offering this course with the option of selecting how much you want to pay. No matter how much you pay, you'll be getting the same course as everybody else. We simply trust that people are honest and will support the author of the course with whatever they can afford. And if you are not 100% satisfied, we will refund your money. $55.00 USD Value • Pay What You Want [$19]([$35]([$55]( This is the total amount for all 7 lessons Pay extra to give more to our instructors and to help create new courses. No matter how much you pay, you'll get the same course as everybody else. For more information visit: > [10-Minute Abs Workout to Banish Menopausal Belly Fat](   DailyOM Course Spotlight [10-Minute Abs Workout to Banish Menopausal Belly Fat]( By Desi Bartlett In this course, women's health expert Desi Bartlett shares her more than 30 years of experience as she combines the best of yoga, Pilates, resistance training, and functional exercises to strengthen and tone your deepest core muscles and banish menopausal belly fat in just 10 minutes a day. These effective routines will improve your posture and pelvic floor health, and burn calories without spending hours working out. You’ll also receive guided journaling exercises and motivational tips that will empower you and support you during this transition. 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