Lose Menopause Belly Fast with This 15-Minute Workout!

Hey there, April of Yes To Next here with my mom, Aiko. This workout is going to focus on helping our friends going through menopause. But hey, anyone can do this workout at any age. My mom's 84, I'm 60, so we're all going to get benefits from this exercise. Right now, if you're going through menopause, exercise has many benefits. It can help you reduce hot flashes, improve your bone density, and help you manage stress. And in this video, we're going to focus on building strength, improving our balance, and boosting our energy in 50-second cardio and strength rounds. Now, my mom is going to be doing this one seated. I'll be doing it standing. Pick up some light weights for the weight portions. My mom's got two pounds over here. I've got three and five pounds over here. And make sure that you have water available to stay hydrated. Super important. Great. Mom, am I missing anything here? No, I guess we're ready to go. All right. Okay, we'll take a pause here and get started with our warm-up. Hey mom, why don't you have a seat? Sure. Looks like you're ready to get dewy. Yes, I've got my shirt on. Ready to go. All right. Let's march it out, everyone. Okay, let's warm it up. Let's get that blood flowing. Loosen up the muscles and joints. Get your heart pumping. Get your brain working. And get ready for this cardio strength workout. It's designed for our friends going through menopause. But again, anyone can do it. Well, yeah, I mean, I'm done. We're both done, right? Yeah. We're both done. Okay, I want you to step it out to the side. Just one foot out. There you go. That's right. Yeah, we're done. Almost like the finish line, right? And I have to say, for us, we are very lucky that we didn't have a lot of howl flashes. I mean, I thank my mom for the genetics. I thank my mom, too. Yeah, and march it out. And for me, at least, exercise, I think, was very helpful for me to make that transition. So great job on being here today and supporting your good health. Okay, so give me some nice reaches to the side. Let's open it up. Good. I like these side reaches. Gets upper and lower body and even your core engaged. Okay, really nice. Okay, and stop. All right, give me some shoulder rolls back. Loosen up that back and shoulder area. Good. Okay, and reverse it. Excellent. Okay, give me some toe taps forward. Okay, nice work. In sync with me? Okay. It's that coordination thing. You got it. Okay, and just march it out. All right, everybody. Give me arms up and down or whatever your range of motion is. Up and down. Three. Okay, this is two. And one more. Good job. All right, nice work on this quick warm-up. We'll take a pause and get started with our workout. Okay, so our first exercise is going to work the glutes and the hamstrings. Now, it's going to be a squat with a step out, step out. If you're in this chair, you can do that full chair stand up. Step out, step out. Or just squeeze those glutes real tight. Okay, are you guys ready to do this? Yep. Okay, here we go. Okay, going up. And give me side toe tap. Good. Squeeze. Good. I know we look a little bit out of sync, but that's okay. Okay, let's do it again. And side toe tap. Good. Engage that. Yes. Now, mom's squeezing her glutes, okay? Give me side toe tap. That's okay. I don't care which direction. Just squeeze the glutes. Side and side. And squeeze. Side and side. Squeeze. Oh, look at you. Side. A toilet move. Gotta keep my legs strong. And give me one more, everyone. Down, up, side, and side. Very nice. Okay, working that posterior chain. Okay, next move is just four toe taps with bicep curls, okay? So you can pick up weights if you want on this one. I'm gonna pick up some five pounders. We've got a 50 second round coming up here, okay? Okay, wrists in line with the arms, okay, everybody? No loosey-goosey with the wrists, okay? Just like that. No swinging, really. Give me some good control. So as you pull up, mom, then do the bicep curl or step out, okay? So step out. There you go. Perfect. And if you're not using any weights, really give me a good fist, okay? Good fist and keep that wrist straight, okay? That's it. Sit up tall. Sit or stand tall. Breathe. I'm not using any weights. That's okay. I know you got an issue. My mom's got an issue with her left arm and that's okay. What that means is you have to adjust, okay? You go light or you take a rest if you need it, okay? Breathe it out. Just a few more seconds, everyone, okay? Maintain that posture. You're looking good, okay? And breathe. Posture is very important. Nice work. Okay, everybody, good job. Now, the next one I'm going to put my weights down. It's just going to be sidestep. Oh, yeah. So sidestep, opposite knee up, okay? Sidestep, opposite knee up, sidestep. I'm going to actually do one side, okay? Let's do knee up, sidestep, okay? Good. Knee up, sidestep, right. Keep it going. Just like this. I'm going to tell you to change. I think this is easier, okay? Keep it going. Breathe. And you can go faster or slower than us if you want. Okay, 10 more seconds and I'm going to switch. Breathe. There you go. Got it? What about the other leg? I know, we're going to do that. We're going to switch it right now. Ready? Other knee up, side. Go up and side. I'm giving both legs some love. Yeah. Yeah? And you can do anything with the arms. I was just concerned. You're concerned about the other side, huh? That's right. Not getting some love. I hear you. A few more seconds, everyone. Breathe. Looking good. And good. Now, march it out. Nice work. Okay, next move. Breathe it out. It's going to just be alternate rows like this. We're going to keep our feet hip-distance apart. Keep our back straight. Alternating rows. Okay, like that. Okay? Great. And so here, we're really building some muscle, everybody. Okay? And it's very important to eat protein to maintain your muscle mass. So strength training builds muscle. Need protein, build muscle. And it's important to eat protein throughout your day. So 25 grams for women, 30 grams for men. Breakfast, lunch, and dinner. Check out our video where we talk to experts about this. Okay? So keep it going. Breathe it out. And weight training is also very important to maintain your bone density. Okay? So good job on being with us today and managing your bone density. Now breathe it out. Okay, keep it going. How you feeling? Yeah. Bring it up. And rest. Nice work, everybody. Okay, I'm going to put one weight down. One weight down. This is what it looks like, everyone. We are going to reach to the side. Bring it center. Reach to the side. Center. Why are we doing this? We're engaging our core. Oh. Okay? And you know, your core, think about it, is important for every motion that you do. Yeah. Support your spine and anything you do. Whether you're walking, you're reaching for something, getting in and out of cars. You need a strong core for stability. Okay? So good job working on it. Working on the obliques here and the abs. Breathe it out. You're starting to feel it. And if you're holding the weight, then you really feel it in your arms as well. Yeah. Okay? So you want to keep your hips still because it's all happening in your torso. So great job. Okay, breathe it out. Good job. A few more seconds. Looking good. And rest, everybody. Good job. I'm going to take some water here. Take some water. Okay. Nice work. I'm going to demonstrate the next move. It's basically two heel raises. Heel raise, heel raise, heel touch, heel touch. Okay? That's all it is. Using weight? What? You can put weights on your thighs if you want. Okay. And I can even pick up weights here, which I'm going to do to show you some variation. So heel raise, heel raise, heel touch, heel touch. Right? Up, up, touch, and touch. Okay? Good. Working the calves here. Nice. Keep it going. 25 more seconds. Now, staying hydrated. Super important, everybody. Water, right? Water. That's right. Now, it's recommended that you get about 91 ounces of fluids in a day. Really? That's 80% from drinking, about 20% from eating. Okay? So the drinking part looks like... Wait, sound. Breathe out. Now, the drinking part... Let me show you the first move first. So we're going to do hamstring curl, hamstring curl, pull, and pull. Okay? Okay. Hamstring curl, hamstring curl, pull, and pull. So here you go. Step back, step back, pull, pull. Good. Okay? Pull and pull. Yes. Yeah, so drinking water, you want to aim for about nine cups a day, right? That's 72 ounces. That's kind of the baseline. Okay? And staying hydrated is so important for many things. So during menopause, you may be experiencing night sweats, hot flashes. Think about all the sweating that happens, and you're losing fluid. So you need to drink water to stay hydrated. Okay? And also for your skin, the decrease in estrogen can dry your skin out. So all the more reason why you need to stay hydrated. Okay, breathe. All right. Nice work. Okay, everybody. Nice job. Okay. I'm going to hold on to one weight. Let me show you what happens here. We're going to step out one side, press down, and press down. I'm alternating hands here, right? It's a little coordination move. Yeah, really. It's trading the weight, right? Trade the weight. You can do it between your legs here, mom. Yeah, right? Right as you push. That's right. But keep the back straight, okay? I want that back straight. Good. Back is straight. You're hinging at your hips when you do this. And if you can't hinge, that's okay. Just give me that press down, okay? Keep it going, everyone. Looking good. Okay, I'm going to continue to talk about hydration because it's super important, okay? It aids in digestion and also can just be important to keep your energy up, okay? A nice gauge is, again, looking at when you go to the bathroom. I know this is kind of graphic, but if you go to the bathroom and your pee is like a pale yellow, you're doing good. It's too dark? Rest, mom. Too dark? Drink water, okay? That's just a simple gauge. Thank you for that very enlightening piece of information. Just a little factoid, you know, just to give you a real world example of what happens. You know? Okay, everybody. Up, up, down, and down, okay? So we're stepping our foot out, stepping our foot out, and down, down. Good. Nice way to get our heart rates up here. 50 seconds. And breathe. Looking good. Keep it going. Proud of you for being here today, showing up, moving your body. Motion is lotion, as they say. Breathe it out. Keep it going. Just a few more seconds. How are you feeling? Up and up and down and down and up. Good. And down. A few more. Breathe. Down and good. Nice. March it out. Are you ready? We're heading into our last round. Can you believe that? Excellent. I don't think I missed any. Okay, feet still. Feet hip distance apart. Feet solidly on the floor. Figure eights, everyone. Look at the weight. I want you to make a big eight. Big eight with this weight. Can you see it? Yeah. Big eight. Another core move. Yeah, I can feel it. Just a fun way to strengthen and engage that core. The deeper you go, the higher you go, the more you're working it. Breathe it out. Get everything engaged. Upper body. I'm getting dewy here. Are you? Ooh, me too. Yes. Breathe it out. Good job. Hey, keep it going. Okay. Less than 10 seconds. Yay. See how fast that went, though? It went fast for some. And rest. Weights down, everyone. Ooh, oh my goodness. Take a breath. Let's cool it down. Okay, give me some open, close after that move. Open and close. Good. Open and close. Great. Open, close. And give me one more. Open and close. And give me that nice little reach. Reach down here. Stretch it out. Got some good upper, lower body work and core work. Okay, let's stretch that hamstring out. One leg straight out, toe up to ceiling. Okay. Cool it down. And if you are going through menopause, it's also very important to get good sleep. Hormone regulation happens. When you're sleeping, other leg. And so, you know, having a calm bedtime routine and also, you know, like refraining from caffeine late in the day can help you with that. But turn off those electronics, you know, before you go to sleep. Relax. Okay, very nice. Okay, give me a side ear to shoulder. Good. Ear to shoulder. Yes. Look to your left and look to your right and give me some shoulder rolls. Good. Nice. Breathe it out. Okay, and reverse it. And excellent work. Well, great job on this workout designed for our menopause friends. Hope it was helpful. Make sure, you know, check in with your body and see how you feel. Now, we did 10 exercises with no repeats. Now, if you're up for doing another round, you know, rewind this and do it again. You know, more power to you. The more you do it, the stronger you're going to be. And, you know, the better you're going to feel if you're going through that change. All right. So, thank you so much for joining us. If you like this video, please let us know what you thought and subscribe to our channel. It's always a joy to help you get stronger and healthier. And so, we look forward to seeing you real soon. And in the meantime... Keep moving. See you soon.