Are you tired of feeling uncomfortable during your period? Does pain and bloating keep you from your daily activities? Targeted exercises to do during periods can be highly beneficial for managing menstrual symptoms and improving your holistic wellness.
Trying the right exercises for period pain can reduce cramps and fatigue and boost your mood. So, let's explore some effective period cramps exercises to help you feel better and stay active during your menstrual cycle!
Table Of Contents
1. 20 Exercises To Do In Periods
2. Can We Do Exercise During Periods?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
20 Exercises To Do In Periods
Let’s discuss and understand the benefits of these exercises to do in periods with steps to perform:
1. Child’s Pose (Balasana)
This pose deeply relaxes the lower back and helps ease menstrual cramps by gently stretching the hips, thighs, and ankles. This is one of the best yoga positions for beginners that promotes calmness, which can soothe mood swings and reduce stress during your period.
Steps To Perform This Exercise During Periods:
1. Kneel on the floor with your big toes touching and knees about hip-width apart.
2. Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.
3. Rest your forehead on the surface and relax your shoulders.
4. Hold the position for several deep breaths, focusing on relaxing your body.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
The dynamic movement of Cat-Cow Pose improves spinal flexibility and reduces back pain, which is common during menstruation. It also stimulates blood flow and helps relieve abdominal discomfort.
Steps To Perform This Exercise During Periods:
1. Begin on your hands and knees in a high-rise position.
2. On an inhale, arch your back, lifting your head and tailbone (Cow Pose).
3. On the exhale, round your back, tucking your chin and tailbone (Cat Pose).
4. Continue moving between these poses in sync with your breath for 5-10 rounds.
3. Pelvic Tilt
Pelvic tilts engage the abdominal muscles, relieving cramps while gently strengthening the core. This exercise promotes better posture and helps reduce lower back pain.
Steps To Perform This Exercise During Periods:
1. Lay on your back with your knees bent and feet straight on the surface, hip-width apart.
2. Flatten your lower back against the floor by engaging your abdominal muscles and tilting your pelvis upward.
3. Hold for a few seconds, then release and repeat for 10-15 repetitions.
4. Supine Twist (Supta Matsyendrasana)
This pose properly stretches the lower back and hips, easing tension. It also aids in digestion, which can help alleviate bloating often experienced during periods.
Steps To Perform This Exercise During Periods:
1. Lay on your back properly and bring your knees to your chest.
2. Extend your arms to the sides in a T-shape, palms facing up.
3. Gently drop your knees to one side while keeping your shoulders grounded.
4. Hold for several breaths, then switch to the other side.
5. Seated Forward Bend (Paschimottanasana)
A calming stretch for the spine and one of the targeted strength exercises for hamstrings, this pose helps relieve excessive muscle tension in the lower back and promotes relaxation, making it ideal for soothing menstrual discomfort.
Steps To Perform This Exercise During Periods:
1. Sit straight with your legs extended straight in front of you.
2. Inhale and lengthen your spine, then exhale and hinge forward from your hips, touching your feet or shins.
3. Keep your spine long as you fold, and hold the stretch for several deep breaths.
Also Read: Top 20 Effective Muscle Toning Workouts For Beginners
6. Gentle Walking
Walking at a moderate pace boosts circulation, helping reduce bloating and easing cramps. It also improves mood and energy levels by increasing endorphin production.
Steps To Perform This Exercise During Periods:
1. Start by walking at a slow, comfortable pace.
2. Focus on maintaining a relaxed posture, with your shoulders down and arms swinging naturally.
3. Continue walking for 15-30 minutes, gradually increasing your speed if it feels comfortable.
7. Foam Rolling
Foam rolling targets muscle tightness, particularly in the lower back and legs, which may become stiff during menstruation. It helps release tension and improves blood flow, promoting relaxation.
Steps To Perform This Exercise During Periods:
1. Place the foam roller under the muscle group you want to target, such as your lower back or thighs.
2. Slowly roll back and forth from the muscle, applying gentle pressure.
3. Pause and hold on to any tight spots for 20-30 seconds, then continue rolling.
Also Read: Water Walking And Exercise Routines For Health
8. Knee-to-Chest Stretch
This stretch gently releases tension in the lower back and hips, which can become sore during menstruation. It also improves circulation, helping reduce bloating and discomfort.
Steps To Perform This Exercise During Periods:
1. Lay on your back properly with your legs extended.
2. Bring one knee toward your chest, holding it with both hands.
3. Keep your other leg extended and relaxed on the floor.
4. Hold the stretch for several breaths, then switch legs.
9. Legs Up the Wall Pose (Viparita Karani)
This restorative pose encourages relaxation and improves blood flow, reducing swelling in the legs and alleviating lower back pain. It’s also great for calming the mind.
Steps To Perform This Exercise During Periods:
1. Sit with one hip against the wall, then swing your legs up onto the ceiling as you lower your back onto the floor.
2. Adjust so your legs are straight up against the wall and your arms rest at your sides.
3. Stay in this position for 5-10 minutes, focusing on deep, relaxing breaths.
10. Tai Chi
Tai Chi’s slow, flowing movements promote balance and relaxation, reducing stress and improving energy levels. Its gentle nature makes it ideal for staying active while managing period discomfort.
Steps To Perform This Exercise During Periods:
1. Stand with your feet and shoulder distance apart and your knees slightly bent.
2. Slowly shift your weight from one foot to the other, coordinating your movements with your breath.
3. Flow through gentle, controlled movements, such as raising your arms and shifting your stance, while maintaining a soft focus and relaxed posture.
Also Read: Learn The Benefits Of Brisk Walking Every Day
11. Bridge Pose (Setu Bandhasana)
This bridge strengthens the lower back and glutes, relieving excessive muscle tension in the lower back and pelvis. It can also help stretch the abdomen, reducing cramps.
Steps To Perform This Exercise During Periods:
1. Lay on your back with your knees bent and feet straight on the surface, hip-width apart.
2. Place your arms at your sides, palms facing down.
3. Press through your feet to lift your hips toward the ceiling, engaging your glutes and core.
4. Hold for a few seconds breaths, then slowly lower your hips back to the floor.
12. Clamshell Exercise
This exercise targets the glutes and hips, which can become tight during menstruation. It helps stabilise the pelvis, reducing lower back and hip pain.
Steps To Perform This Exercise During Periods:
1. Lie on your side properly with your legs bent at a 90-degree angle and your head supported by your lower arm.
2. Keep your feet together, and lift your top knee as high as possible without rotating your hips.
3. Hold for a moment, then lower your knee back down.
4. Repeat for 10-15 repetitions on each side.
13. Side-Lying Leg Lift
Side-lying leg lifts strengthen the outer thighs and glutes, which can help alleviate discomfort in the hips and lower back. It also promotes stability in the pelvis.
Steps To Perform This Exercise During Periods:
1. Lay with your legs straight and your head resting on your lower arm.
2. Lift your top leg straight up toward the ceiling, keeping your hips stacked.
3. Lower your leg slowly, then repeat 10-15 times before switching sides.
Also Read: Physiotherapy Exercises For Lower Back Pain Relief
14, Seated Spinal Twist
This twist gently stretches the spine and helps improve digestion, easing bloating and discomfort. It also releases tension in the back and hips.
Steps To Perform This Exercise During Periods:
1. Sit with your legs extended in front of you.
2. Then, bend your right knee properly and place your right foot outside your left thigh.
3. Inhale, lengthen your spine, and twist to the right, placing your left elbow slightly outside your right knee.
4. Hold for several breaths, then switch to the other side.
15. Wall Squats
Wall squats engage the core, thighs, and glutes, helping to strengthen muscles that support the lower back and relieve pain. They also improve circulation, reducing bloating.
Steps To Perform This Exercise During Periods:
1. Stand with your back against a wall and feet hip-width apart, a few inches away from the wall.
2. Slowly slide your back down the ceiling until your knees are bent at a 90-degree angle.
3. Hold the position for 15-30 seconds, then press through your heels to return to standing.
4. Repeat for 8-10 repetitions.
Also Read: Try 25 Variations Of Squat Workouts With Weights
16. Butterfly Stretch
The butterfly stretch is one of the most impactful stretching exercises. It opens the hips and gently stretches the inner thighs, helping relieve pelvic tension and easing cramps.
Steps To Perform This Exercise During Periods:
1. Sit on the floor with your knees bent plus the soles of your feet pressed together.
2. Lift your feet with your hands and gently press your knees toward the floor with your elbows.
3. Keep your spine straight and hold the stretch for 20-30 seconds, breathing deeply.
17. Marching In Place
This is a simple yet effective way to get the blood flowing. It increases circulation and energy levels while gently engaging the core, helping to reduce bloating.
Steps To Perform This Exercise During Periods:
1. Stand with your feet hip-width apart.
2. Begin lifting one knee at a time as though you are marching in place.
3. Swing your arms naturally as you march, keeping your core engaged.
4. Continue for 2-3 minutes or longer, depending on your energy level.
18. Pelvic Floor Exercises
These exercises strengthen the entire pelvic muscles, which can help reduce cramps and improve core stability. They also promote better bladder control during menstruation.
Steps To Perform This Exercise During Periods:
1. Sit or properly lay in a comfortable position.
2. Contract your pelvic floor muscles (the muscles you use to stop urination) and hold for 3-5 seconds.
3. Release and relax for a few seconds, then repeat for 10-15 repetitions.
4. Focus on controlled movements to strengthen these muscles.
Also Read: 12 Most Effective Upper Body Workout Poses
19. Gentle Yoga Flow
A gentle yoga flow increases flexibility and reduces overall tension in the body, making it ideal for alleviating cramps, back pain, and mood swings during periods.
Steps To Perform This Exercise During Periods:
1. Begin in a comfortable seated position and take a few deep breaths.
2. Move into simple yoga poses such as Cat-Cow, Child’s Pose, and seated forward bends, flowing from one pose to the next.
3. Focus on smooth transitions and deep, steady breathing to promote relaxation.
20. Swimming
Swimming is a low-impact, full-body exercise that boosts circulation and relieves muscle tension. It also promotes relaxation and improves mood, making it the best choice for staying active during menstruation.
Steps To Perform This Exercise During Periods:
1. Enter the pool and start with a few warm-up laps at a slow, steady pace.
2. Use gentle strokes such as breaststroke or backstroke, which are less intense on the muscles.
3. Continue swimming for 20-30 minutes, maintaining a relaxed rhythm and breathing deeply.
Also Read: 8 Cardio-Boosting Exercises for Heart Health - ToneOpFit
Can We Do Exercise During Periods?
Yes, exercising during your period is safe and often beneficial. Science suggests moderate physical activity can help ease typical menstrual symptoms like excessive cramps, bloating, and fatigue. Exercise increases endorphins, the body’s natural pain relievers and mood boosters, which can help lessen discomfort and lift your spirits.
Menstruation causes hormonal changes that may lead to tiredness and mood fluctuations. Engaging in light to moderate activities like walking, yoga, or gentle stretching boosts blood circulation, helping to reduce bloating and relax muscles. These exercises also enhance energy levels, combating the usual tiredness linked to periods.
That said, paying attention to your body’s signals is essential. If you have intense cramps or feel more exhausted than usual, choosing gentler activities like stretching or meditation may be more soothing. While high-intensity workouts are an option, you might want to adjust their intensity based on your feelings.
Also Read: Bodyweight Exercises For Muscle Strength | ToneOpFit
Expert’s Advice
Doing gentle exercises during your period can significantly ease discomfort and boost well-being. I recommend you opt for low-impact activities like yoga, walking, or swimming, which promote blood flow without straining your body. Poses such as Child’s Pose and Supine Twist help relieve cramps and lower back pain, while walking and swimming enhance circulation and reduce bloating.
Tailor your routine to how you feel, focusing on comfort and relaxation. Consistent, moderate exercise during menstruation can reduce symptoms, improve mood, and support overall health, making your period more manageable and less disruptive.
Health Expert
Akshata Gandevikar
The Final Say
Ultimately, with these exercises in your routine, you can effectively manage and alleviate common menstrual symptoms like cramps, bloating, and fatigue. The key is finding targeted exercises that suit your needs and comfort level. Remember to adjust the intensity as necessary, and enjoy the benefits of physical activity during your period.
FAQs
1. Is high-intensity exercise safe during periods?
High-intensity workouts are generally safe if you feel up to them. However, if you experience severe cramps or fatigue, listen to your body and opt for lower-intensity activities.
2. Can I exercise during menstruation?
Absolutely! If done moderately, exercise should not worsen symptoms. However, if you experience significant discomfort or fatigue, adjust the intensity and choose gentler exercises to ensure comfort.
3. Is it safe to swim during my period?
Yes, swimming is safe during your period, especially with a tampon or menstrual cup. The buoyancy of water can help relieve cramps and reduce pressure, providing a soothing workout.
4. How often should I exercise during my period?
Aim for nearly 20-30 minutes of gentle exercise most days. Regular, moderate activity can help manage symptoms, but adjust based on how you feel each day.
5. Can I go to the gym during periods?
Yes, you can definitely do gym workouts during your period. However, it's important to adjust the intensity of your workout as needed. If you experience severe cramps or fatigue, opt for gentler exercises or take a rest day.
References
- https://www.medicalnewstoday.com/articles/326364
- https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/yoga-exercises-and-menstrual-cramps
- https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
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