5 Foundational Exercises for
Women in Menopause
Introduction
1. Bridge + Progression
Why it matters:
The bridge teaches your body to activate your glutes the power center of your body instead of relying on your back or hamstrings, building the strong foundation needed for squatting, lunging, and lifting with strength, stability & control.
How To:
Lie on your back with knees bent, feet hip-width apart, and ribs relaxed.
Tilt your pelvis slightly, and lift your hips by using your glutes not your back or hamstrings.
Pause briefly at the top, then lower slowly with control. 8-12 reps, 2-3 sets, then progress per the video instructions.
2. Modified Side Plank + Progression
Why it matters:
This exercise strengthens the deep muscles that stabilize your hips and core, essential for protecting your back, knees, and balance once you progress to a more demanding resistance program. It’s a simple, time efficient way for women to stay strong and stable.
How To:
Lie on your side with your elbow under your shoulder and knees bent.
Engage your core and lift your hips so your body forms a straight line from knees to shoulders.
Hold steady while breathing 30-60 seconds. Progress by straightening and lifting your top leg, 2 sets of 15 each side.
3. Pelvic Tilt + Progression
Why it matters:
These movements teach your body how to control your core and pelvis helping you move without straining your back or overusing your hips. They build the deep lower abdominal stability foundation every woman needs before adding bigger, more demanding exercises.
How To:
Lie on your back with knees bent, feet flat, and ribs relaxed.
Gently exhale and flatten your lower (posterior pelvic tilt) back into the mat by tipping your pelvis backward, feel your deep abdominal muscles engage.
Progress by adding alternating marches, leg slides, or 90/90 holds while maintaining that stable pelvic position. 10x each side.
4. Birddog + Progression
Why it matters:
By challenging your body to maintain stability and control as your arms and legs move, the Bird Dog strengthens the deep muscles that protect your spine, improve coordination, and teach your body how to move from a strong center.
How To:
Begin on hands and knees with your spine neutral and core engaged.
Slowly extend one leg at a time keeping your hips and shoulders square and spine stable. Alternate legs, then progress to arms.
Return with control Progress to opposite leg and arm with 5-10 second holds. 10x each side.
5. Plank + Progression
Why It matters:
The plank builds stability and control through your entire core, training your shoulders, spine, and hips to work together while improving spinal support, core endurance, and your brain to muscle connection to keep you strong & stable through every stage of training.
How To:
Start on your forearms and knees, elbows under shoulders, body in one straight line.
Draw your belly gently in, keeping your ribs, hips, and spine aligned, don’t sag or pike.
Breathe steadily. 30-60 seconds. Progress by extending to full plank 30-60 seconds. Progress per the video instructions.
Do you want to take the next step toward feeling confident and energetic again? I look forward to working with you!