Weight loss in the abdomen after menopause.

ReneeChantayRena
ReneeChantayRena Posts: 10 Member
in Fitness and Exercise
I have just started working on my abdomen . It’s no easy but the first week lots of pain but my daughter told me this was normal. It’s seems to be less and less each day. My stomach muscles seem to be adjusting to the crunches.

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1
  • AnnPT77
    AnnPT77 Posts: 34,223 Member
    I'm glad to hear you're anticipating success, but just a couple of "anxious old auntie" type comments:

    * Actual pain shouldn't be happening (maybe there would be some muscle-soreness discomfort, which is a very nuanced distinction) - definitely nothing sharp, stabbing, etc.
    * Crunches may not be your best bet. They work fewer of the abdominal muscles than some other alternatives, and can be risky to the low back, which may be a particular concern for those of us who are menopause age and female (so a little more vulnerable to spine and skeletal issues in the first place).

    You may get some good exercise ideas in the thread linked above, but if not searching in the Fitness part of the forum or asking here for effective/safe ab & core routines would be a good idea. I won't try to suggest alternatives, because I do what I do in the context of filling in gaps from the rest of my exercise routine, and working around some pre-existing physical issues, so what I do for sure wouldn't be best for you.

    Best wishes!
  • age_is_just_a_number
    age_is_just_a_number Posts: 631 Member
    Try planks and bird-dog.
    These are core stabilizing exercises that will strengthen your core without straining your back.
  • ReneeChantayRena
    ReneeChantayRena Posts: 10 Member
    Oh sorry muscle soreness! Not pain sorry! Pain and muscle soreness is not the same thing. I am experiencing muscle soreness which is getting less and less each day.
  • ReneeChantayRena
    ReneeChantayRena Posts: 10 Member
    I use a machine which forces me to maintain my form. It keeps my back, neck alignment straight. I am actually doing better day by day. I am a retired officer and I use to work out all the time. Then I stopped when there was no need to chase criminals. Actually I am in pretty good shape but when menopause happened things started changing. It’s not too bad my doctors told me to lose 5 pounds but I am going for 10. Mostly abs. Tighter core stronger back! Thanks guys!
  • ReneeChantayRena
    ReneeChantayRena Posts: 10 Member
    Just was looking at some planks and bird dog videos. I tried it and it maybe a excellent warm up routine before I do my excercise.
  • Mithridites
    Mithridites Posts: 600 Member
    ReneeChantayRena wrote: »
    Just was looking at some planks and bird dog videos. I tried it and it maybe a excellent warm up routine before I do my excercise.
    Keep in mind that form is paramount in performing these exercises. A mirror or phone/tablet camera can help you correct your alignment until these exercises become second nature. Don’t be ashamed to start planking from your knees at first, if that’s needed to achieve perfect form. I also highly recommend cat-cow poses to warm up the spine. Thank you for your service.

  • ReneeChantayRena
    ReneeChantayRena Posts: 10 Member
    I planked today and I use my phone to record my form on video. I used Velcro on the bars to attach my phone onto the bars. I am doing pretty good. I went to a video and saw the man on his knees and saw him on his elbows so I did it. They have videos on this sight so I looked up planks and bird dog. They saw the form for beginners and intermediate.

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