Try these moves that offset dipping estrogen levels
By Linda Melone, Certified Strength & Conditioning Specialist (CSCS)
This Workout Works
Before menopause, 12 consecutive months without a period,
you’re in perimenopause, when estrogen begins to decline and you have
symptoms like irregular periods, hot flashes, mood swings, trouble
sleeping and forgetfulness.Exercise during the perimenopause years (and yes, it can last years) is so important, says Michele Olson, PhD, professor of exercise science at Auburn University in Montgomery, AL. “When estrogen dips, belly fat accumulates, heart attack risk rises, bone loss occurs and muscle atrophy accelerates.”
The following moves counteract plummeting estrogen levels, tightening and toning common trouble spots and also strengthening bones, muscles, joints and your heart. Do these as part of your regular exercise routine two to three times a week.
1. Best lower body exercise: Squats
Squats strengthen the entire lower body, including the legs and glutes.
Stand with feet slightly wider than shoulder width apart. Keep your weight on your heels as you lower yourself toward the floor by bending at the hips and knees; push your glutes out as if you’re about to sit. Continue squatting, ideally, until your thighs are parallel to the floor or until your heels begin to lift off the floor. If you can’t do this right away, lower yourself as far as you can and keep your balance. Pause a second or two and then slowly rise back up, pushing through your heels. Repeat 15 times for two to three sets.
2. Best thigh exercise: Crab Walk
This move tightens and tones the glutes and outer thigh muscles and strengthens the hip joint.
Step inside a light- to medium-resistance tubing circle with both feet, and fasten the tubing around each ankle. Stand with feet slightly wider than shoulder-width apart, knees slightly bent, toes pointed straight ahead and hands on hips or out in front. Step out to the side and continue walking sideways. Keep walking out to one side 20 steps and repeat in the opposite direction
.
Step inside a light- to medium-resistance tubing circle with both feet, and fasten the tubing around each ankle. Stand with feet slightly wider than shoulder-width apart, knees slightly bent, toes pointed straight ahead and hands on hips or out in front. Step out to the side and continue walking sideways. Keep walking out to one side 20 steps and repeat in the opposite direction
. 3. Best upper body exercise: Push-ups
Push-ups work the chest, shoulders and triceps muscles and help strengthen the wrists.
Lie face down on the floor and bring hands out to your sides next to your chest, fingers pointed in front of you. (If you have wrist pain, grasp onto dumbbells instead of putting your hands flat on the ground.) Come up onto the balls of your feet or knees if you need to modify the move. Keep your body in a straight line and abs engaged as you push yourself up. Lower and repeat as many times as you can, aiming for 15 reps. Do 2 to 3 sets.
Lie face down on the floor and bring hands out to your sides next to your chest, fingers pointed in front of you. (If you have wrist pain, grasp onto dumbbells instead of putting your hands flat on the ground.) Come up onto the balls of your feet or knees if you need to modify the move. Keep your body in a straight line and abs engaged as you push yourself up. Lower and repeat as many times as you can, aiming for 15 reps. Do 2 to 3 sets.
4. Best triceps exercise: Dips
Dips tighten and tone the backs of the arms.
Sit on the edge of a sturdy chair or stair and place your hands behind you, palms down, fingers forward. Keep feet flat on the floor and knees at a 45-degree angle. Lift your upper body by straightening your arms and then lower your body until your upper arms are parallel to the step or floor, and then push back up.
Sit on the edge of a sturdy chair or stair and place your hands behind you, palms down, fingers forward. Keep feet flat on the floor and knees at a 45-degree angle. Lift your upper body by straightening your arms and then lower your body until your upper arms are parallel to the step or floor, and then push back up.
5. Best core exercise: Planks
Planks engage the core muscles, which support your back as well as flatten your abs.
Lie on your stomach and prop yourself up on your forearms and the balls of your feet, elbows directly under your shoulders. Engage your abs as you raise your body off the ground until you’re in a straight line: shoulders, hips, knees and ankles should all align. Do not allow your hips to hike up or sag. Hold 20 to 60 seconds. Repeat.
Lie on your stomach and prop yourself up on your forearms and the balls of your feet, elbows directly under your shoulders. Engage your abs as you raise your body off the ground until you’re in a straight line: shoulders, hips, knees and ankles should all align. Do not allow your hips to hike up or sag. Hold 20 to 60 seconds. Repeat.
6. Best abdominal exercise: Reverse Crunch
This abdominal exercise pulls in and helps tighten and tone lower abdominal muscles.
Lie on your back with your head an inch or two in front of a sturdy table leg or other stable object. Bend your knees and, while contracting your abdominals, pull your knees up toward your chest slowly, rolling up your spine; keep knees bent as you return to your starting position. Repeat without resting at the bottom.
Lie on your back with your head an inch or two in front of a sturdy table leg or other stable object. Bend your knees and, while contracting your abdominals, pull your knees up toward your chest slowly, rolling up your spine; keep knees bent as you return to your starting position. Repeat without resting at the bottom.
7. Best cardio: Intervals
Alternating bouts of high-intensity cardio with less intense rest periods burns more belly fat
and overall body fat than steady-state exercise, such as walking or
jogging at moderate intensity. Interval training for three hours a week
for two weeks was shown to improve fat burning, according to a study
published in the Journal of Applied Physiology.
In the study, women cycled for four minutes at high intensity followed
by two minutes of rest intervals over an hour-long period.
To start, try this simple, 20-minute program once or twice a week in addition to your long, slow workouts:
- Walk 4 minutes
- Jog/run 1 minute
- Walk 2 minutes
- Jog/run 1 ½ minutes
- Walk 1 minute
- Jog/run 2 minutes
- Walk 2 minutes
- Jog/run 1 ½ minutes
- Walk 1 minute
- Jog/run 2 minutes
- Repeat if you like
- Finish with a 2-minute steady walk and cool down
src of womenday
To start, try this simple, 20-minute program once or twice a week in addition to your long, slow workouts:
- Walk 4 minutes
- Jog/run 1 minute
- Walk 2 minutes
- Jog/run 1 ½ minutes
- Walk 1 minute
- Jog/run 2 minutes
- Walk 2 minutes
- Jog/run 1 ½ minutes
- Walk 1 minute
- Jog/run 2 minutes
- Repeat if you like
- Finish with a 2-minute steady walk and cool down
src of womenday
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