Care readers,
if you too are thinking of signing up or have already signed up for Pilates with the idea of flattening your stomach you really need to read this article. When we talk about the abdomen in menopause, we cannot limit ourselves to an aesthetic question. The belly that changes in this phase of life does not just depend on a few extra kilos but on a set of factors involving hormones, posture, breathing, muscle tone and quality of movement. And this is precisely where Pilates can make (or maybe not) a real difference.
Why the belly changes in menopause
Many women notice that, at a certain point, their waist appears less defined and their abdomen more prominent, even without major changes in weight. This is a very common change.
With the decline in estrogen, the body tends to redistribute fat tissue towards the abdominal area and, at the same time, may lose muscle mass and tone in the deep muscles that support the trunk. Added to this are other elements that are often underestimated: a more closed posture, shallow breathing, a less reactive pelvic floor and a lower ability to manage pressure inside the abdomen. The result is a belly that may appear more relaxed and less supported.
Pilates does not “flatten” the stomach. It makes it more functional
This is the first important concept. Pilates does not act as an aesthetic shortcut and does not reduce localized fat. No exercise alone can do it. What Pilates does very well is improve the functioning of the core of the body. By working on breathing, transversus abdominis, diaphragm and pelvic floor, it helps to rebuild that deep support system that makes the abdomen more stable, more active and, over time, even more toned. In other words, it does not “tighten” the belly from the outside. He supports her from the inside.
Because this approach is particularly useful in menopause
At this stage of life the body responds less to strategies based solely on intensity. Doing more sit-ups, working out every day, or increasing your cardio doesn’t always lead to the desired results. It is often much more effective to work on the quality of movement. Pilates teaches exactly this: to feel the center of the body, to coordinate breathing, to control posture and to use the deep muscles more efficiently. When this happens, the abdomen not only appears more supported, but the body moves better, with greater stability and less compensatory tension.
A toned abdomen is first of all an abdomen that works
It is important to change perspective. A strong abdomen isn’t just about “looking better”. It serves to support the spine, protect the back, improve balance and work in synergy with the pelvic floor. This aspect becomes fundamental during menopause, when maintaining strength and stability has a direct impact on quality of life. This is why the real goal should not be a flat stomach, but a more efficient center of the body.
How long does it take to see results?
It’s a legitimate question. The answer depends on consistency, quality of work and daily habits. When Pilates is practiced regularly, many women begin to feel within a few weeks:
- better posture;
- a sensation of a more active abdomen;
- greater stability in movements;
- a reduction in lumbar tension.
The appearance of the abdomen can also change, but as a result of the system functioning better again. If you are wondering if Pilates can really help tone your belly during menopause, the answer is yes. But not because it promises quick results or miraculous transformations. Rather, because it works on the root causes of the changes that many women observe in this stage of life. And when the body finds support, coordination and control, the belly changes too. Not because it was “forced”, but because it is working as it should again.
Who is Maria Luisa Valente
Maria Luisa Valente And certified personal trainer, Functional Trainer and Fitness Nutritionist, with a solid one specialization in Pilates (Matwork, Reformer and Cadillac). She is the founder of Allyoucanfit and Allyoucanfit Studiotwo studios in Milan created to offer people – and in particular women – a conscious, effective and sustainable approach to movement. In its driving spaces personalized routes that integrate functional training, pilates, strength and postural workwith constant attention to metabolic and hormonal health. With her new column on iODonna she dedicates herself tomenopause training, to help women move through this phase of life with energy, strength and confidence in their bodies.
