10 Best Exercises for Women During Menstruation
10 Best Exercises for Women During Menstruation
Did you know? 73% of women experience fatigue, cramps, and mood swings during their periods — but over 60% of them find that light to moderate exercise actually alleviates these symptoms. Surprising, isn’t it?
For generations, women were taught to rest completely during their menstrual cycle. And while taking it slow is essential, we now understand that gentle movement can be one of the best natural remedies for period pain and emotional instability.
This doesn’t mean pushing yourself through intense cardio or HIIT, but rather incorporating exercises that support your body, improve blood circulation, and boost mood-enhancing endorphins — all without overexerting yourself.
So, if you’re wondering what type of exercise is safe and actually helpful during your period, here’s your complete guide.
Why Exercise During Periods?
Before jumping into the best routines, let’s quickly look at why moving your body (gently!) during menstruation can be helpful:
- Reduces PMS symptoms: Premenstrual Syndrome (PMS) brings a variety of discomforts like headaches, painful cramps, bloating, mood swings, and irritability. The right nutrition, lifestyle practices, or supplements can help relax muscles, regulate mood-related hormones like serotonin, and ease inflammation. This helps in naturally reducing common PMS symptoms, making those difficult days more manageable and less disruptive.
- Boosts energy levels: Feeling sluggish before or during your period? That’s often due to hormonal dips or reduced circulation. By improving the flow of oxygen and nutrients throughout the body—especially to the muscles and brain—energy levels start to rise. This helps you stay active and focused, even when your body is going through its monthly changes.
- Improves mood: Mood swings, irritability, anxiety, or even low-level depression are common during the menstrual cycle. This is because of the fluctuating levels of estrogen and progesterone. Supporting the body with adaptogens, mood-boosting nutrients (like magnesium or B6), or stress-reducing practices can stabilize neurotransmitters like serotonin and dopamine. As a result, you feel calmer, more emotionally balanced, and less reactive.
- Promotes detoxification: Before and during menstruation, the body naturally tries to release waste and toxins—this is part of its monthly cleansing. A good detox support system helps the liver and kidneys work more efficiently, flushing out excess hormones and toxins. It also helps reduce water retention, which means less bloating, puffiness, and that “heavy” feeling.
- Supports hormonal balance: Your hormones need time and support to stabilize. When the body is nourished consistently with hormone-balancing herbs, nutrients, or wellness practices (like yoga or Ayurveda), it gradually reduces imbalances over time. This means fewer PMS symptoms, a more regular cycle, better skin, mood, metabolism, and even fertility support in the long run.
Now let’s explore the top 10 exercises you can safely do during menstruation and how they can help.
- Walking: Don’t underestimate the power of a brisk walk. Walking is a low-impact cardio activity that improves blood circulation, loosens tight muscles, and enhances mood through endorphin release.
Why it works:
- Gently activates muscles
- Reduces fatigue and stiffness
- Helps your digestive system regulate bloating
Tip: Go for a 15-30 minutes stroll in nature or on a treadmill. Comfortable shoes and loose clothing are a must!
2. Cat-Cow Pose – Spinal Flexibility Meets Cramp Relief 🐱🐄
This yoga pose stretches and warms up the spine, improving flexibility and easing lower back tension. Helps improve spinal flexibility and relieves cramps.
How to do it:
- Start on all fours
- Inhale as you arch your back and lift your head (cow)
- Exhale as you round your back and tuck your chin (cat)
- Repeat for 1-2 minutes
Why it helps:
- Loosens pelvic muscles
- Eases back pain and mild cramping
- Promotes calmness through deep breathing
3. Child’s Pose: Child’s Pose (Balasana) is the go-to rest pose in yoga — and for a good reason.
Why it works:
- Gently stretches hips, thighs, and lower back
- Relieves menstrual cramps and calms the mind
- Improves blood flow to pelvic region
Pro tip: Place a pillow under your belly for added comfort during your cycle.
4. Pelvic Tilts: These small movements can strengthen abdominal and pelvic muscles while easing lower back pain.
How to do it:
- Lie on your back with knees bent and feet flat
- Flatten your back by tightening abdominal muscles and tilting pelvis upward
- Hold for 5 seconds and release
- Repeat 10-15 times
Why it helps:
- Activates deep core muscles
- Supports posture and balance during hormonal shifts
- Prevents back pain
5. Supine Twist: Twisting the torso improves digestion and can help relieve bloating — both common during menstruation.
How to do it:
- Lie flat on your back
- Bring one knee across your body while keeping shoulders flat
- Stretch the opposite arm outward and breathe deeply
- Hold for 30 seconds and switch sides
Benefits:
- Stimulates abdominal organs
- Relieves lower back tension
- Encourages detox
6. Light Dancing: Dancing isn’t just fun — it’s therapeutic as well. A gentle dance session improves circulation, boosts endorphins, and breaks the lethargy that comes with periods.
Suggestions:
- Play soft or uplifting music
- Do gentle steps for 15-20 minutes in your living room
- Avoid jumping or high-intensity moves
Why it works:
- Elevates mood
- Releases feel-good hormones
- Helps you reconnect with your body
7. Anulom Vilom Pranayama: Menstruation affects your hormonal balance, which can mess with your mood and energy. Breathing techniques like Anulom Vilom calm your nervous system and balance your internal rhythm. It helps keep the stress afar.
How to do it:
- Sit comfortably with a straight spine
- Close right nostril with thumb, inhale through left
- Close left nostril with finger, exhale through right
- Repeat for 5–10 minutes
Benefits:
- Reduces anxiety
- Boosts oxygen levels
- Promotes hormonal balance
8. Wall-Leg Raises: This yoga-inspired pose helps improve circulation and reduce swelling in the legs, especially when you feel heavy and sluggish.
How to do it:
- Lie down on your back
- Rest your legs up against a wall
- Breathe deeply and stay for 5-10 minutes
Why it works:
- Promotes lymphatic drainage
- Reduces tension in lower limbs
- Enhances mental clarity
9. Swimming: Yes, swimming during your period is perfectly fine — and refreshing! It supports your body weight, reducing pressure on joints and muscles.
Benefits:
- Eases cramps
- Improves flexibility
- Reduces overheating and inflammation
Pro tip: Always wear a menstrual cup like GynoCup for leak-proof comfort in the pool.
10. Bodyweight Squats – Low Impact, Big Benefits: A few slow squats improve lower body strength, support pelvic health, and stimulate blood flow.
Caution: Keep them slow and don’t push yourself if you feel dizzy or fatigued.
Why it works:
- Strengthens legs and hips
- Reduces stiffness
- Improves hormonal balance through movement
What to Avoid During Your Period:
- High-intensity interval training (HIIT)
- Heavy lifting
- Exercises that cause strain on your lower abdomen
- Overexertion when feeling weak or dizzy
Remember: This is a time to support and pamper your body, not stress it.
Please consult your gynaecologist or healthcare provider before starting any exercise during menstruation, especially if you experience severe cramps, hormonal disorders, or have been medically advised to rest. Every woman’s cycle is unique — listen to your body first.
Why Not Choose Comfort During Movement?
You don’t want your period products to be a source of distraction or discomfort during exercise, right? That’s where GynoCup comes in.
Why GynoCup is the Ideal Companion for Exercising on Your Period
Can you imagine this, you’re doing yoga or going for a swim, and you don’t have to worry about leaks, rashy pads, or uncomfortable tampons?
GynoCup is here to rescue you. It’s a reusable menstrual cup made from medical-grade silicone that offers:
- 8–10 hours of leak-free protection
- No odor, rashes, or wetness
- Freedom to move, stretch, and exercise without worry
- Eco-friendly, body-safe, and cost-effective
Whether you're working out at the gym, dancing at home, or just walking outdoors, GynoCup keeps you confident and protected.
Ready to Move Freely on Your Period?
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