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best exercise during periods

8 Easy Exercises That Can Help Reduce The Period Pain

Period cramps can be excruciatingly painful and we know that all you want to do during that time of the month is sit with a bag of chips, a jar of Nutella and watch sappy romcoms. Not only is the profuse bleeding hella uncomfortable but the mood swings can really be annoying as well. And if you have a period where your back, abdomen, thighs, and basically everything hurts, then you’ve come to the right place. While working out may be the last thing on your mind while you’re menstruating, exercise during periods can really help with pain relief and uplifting your mood. 

Best Exercises During Periods


Scroll down to see what kind of workout during periods is the best for you. From yoga and light stretches to pelvic exercises, this list has ‘em all.

Cobbler Pose

Cobbler Pose - best exercises in periods



According to studies, women who practiced short-term yoga exercises reported fewer physical premenstrual symptoms that are associated with menstrual pain. It is also known for boosting energy, decreasing anxiety and improving overall mood. One of the asanas that can help is the cobbler pose or the bound angle pose. It soothes your digestive system and helps with diarrhea and constipation that come along with periods and provides pain relief from menstrual cramps. Not just this, this exercise in periods can also provide a spike in your energy levels. So, if you’re feeling fatigued, try this out.

Also Read: Home Remedies for Headaches

Pelvic Tucks


Spread your workout mat and lie on the floor. Place your feet slightly wider than hip-width apart and slowly lift your hips off the floor and up and then gently lower yourself down. Lift and lower for one to two minutes. This helps with blood circulation in the lower back area and also strengthens the muscles. It’s a great exercise for period pain if you suffer from lower back pain during your periods. 

Cobra Pose

Cobra Pose - exercise for period pain



Start by lying down on your stomach, keep your legs straight and feet together. Place your hands under your shoulder and use them to push you up, lift your head and shoulders. Take a few deep breaths and hold the pose for 30 to 60 seconds or as long as you feel comfortable. Then lie back down and breathe deeply again. After a few deep breaths, breathe normally again. This exercise for period cramps will help in reducing stress and strengthening the muscles.



Walking is great for many reasons and helps with cardiovascular disorders and general health even if you just walk for 30 minutes every day. It is also said to improve PMS symptoms. During the days when you’re facing the most gruesome symptoms of your menstruation, low-key workouts during periods can be a saviour. Due to low estrogen and progesterone levels in the body, it is normal to feel unmotivated and sluggish so this low-effort exercise can be a safe bet.

Child’s Pose

 Child’s Pose - exercise to reduce period pain



Child’s pose is a superb exercise during periods because it flexes the reproductive organs and releases tension in the back, shoulders and neck. So, if you are one of the people who feels sore all over during menstruation, this simple asana is perfect. Just stay in it for as long as it feels comfortable as it also has calming effects on the mind and is great for overall relaxation.

Strength Training


When you don’t want to do intense cardio or jumping exercises, strength training can be great. You can modify it to your liking and reduce the number of repetitions or pick up lighter weights if you want so that your body isn’t uncomfortable while working out. This is a great exercise to reduce period pain and make your muscles feel stronger. Towards the end of your period, you may start to feel more energetic and that could be the perfect time to increase your weights.


Swimming - workout during period



Yes, swimming may feel like a lot during your periods but it’s actually a really relaxing exercise during periods. Studies have shown that it helps with both physical and psychological symptoms of menstruation and helps ease anxiety, depression, tiredness, mood swings, headaches, cramps and tension. 



Just like yoga, pilates is a great exercise for period pain as it is more gentle and can be done at your own pace. It helps in balancing hormones, reducing stress and also dealing with anxiety. It’s also great if you want to do it at your own time at home.


Exercises To Avoid During Periods

Period symptoms vary greatly from person to person so whichever exercise you do should be according to what your body responds to. Listening to your body is essential cause it is the only thing that will tell you what is working for you and what isn’t. Just remember to monitor your intensity and give yourself ample breaks. Some people can go on with their regular workout routines while others need time off and that’s alright. If you do feel tired you can cut back on intense cardiovascular or endurance exercises. All in all, there are no exercises to avoid during periods, just do what feels right for you.


Can exercise help period cramps?

Yes, exercise does provide relief from period cramps because it helps your brain release endorphins which block the pain receptors in your brain which helps stop cramping and contracting in the uterus and abdomen. It also helps with blood circulation to your uterus which helps in the reduction of menstrual cramps.

Which exercise is best during periods?

All of the above-listed exercises are good during periods- walking, light cardio, swimming, yoga and pilates work well. Other than that, your body and menstrual symptoms may be different and hence your workout can be modified as well. Listen to your body and stick to what works for you.

Does exercise reduce period flow?

Regular exercise cause changes in your period like making the flow a bit lighter. This is because of hormonal changes that can occur in your body while working out. Another factor that could lead to a lighter flow is moderate weight loss that comes with regular exercise. Body fat produces a type of estrogen that can cause the lining of your uterus to build up more than usual during the first half of your cycle. The thicker the lining, the heavier the flow.


Tips To Menstruate Politely: Period etiquette is something all women should know about and we’re here to give you a low down on the same.

Menstrual Hygiene Tips: Menstrual hygiene is extremely important and we’re listing down some tips that you should all keep in mind.

Menstrual Hygiene Day Quotes: Hey menstruators, menstrual hygiene day should be celebrated and we’ve got some quotes that will help you for sure.

Period Quotes: That time of the month again? These period quotes will be extremely relatable for you.

How to prepone periods – Get your periods before your next menstrual cycle date with these home remedies and other ideas that we’ve listed for you.


So, we hope these exercises for cramps help you out during your periods. Happy menstruating!

Featured Image: Pexels

25 May 2021

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