10 effective simple workouts during period

There is no doubt that periods make it hard for you to carry on with your fitness routine. But, these are the days when you should do some simple workouts to beat the painful periods. Working out during periods is quite beneficial for both physical and mental health. (Also Read: Do cold foods and drinks worsen period cramps? )

Let’s take a sneak peek into the benefits of working out during periods. 

  • The holistic health effects of working out during periods reduce the symptoms of PMS (Premenstrual Syndrome)
  • Major and immediate relief in painful periods (dysmenorrhea)
  • Release of stress and pain-relieving chemical in the body called endorphins
  • Boosts the core strength of the body
  • Rejuvenates the mind and the body
  • Boosts blood circulation throughout the body
  • Channelizes the energy and gets you rid of the irritability
  • Brings relief to menstrual cramps

Well, these benefits are motivating enough to get you moving and beat the blues of periods. So now let’s dive into the 10 simple yet effective workouts that can do wonders to your health in periods.

  1. Full body stretching

    Mild stretching exercise releases the tension out of the body muscles and the mind. Even 10-15 minutes of stretching during periods bring a lot of relief to the body and help in getting off the heaviness. Stretching also boosts blood circulation in the pelvic region and hence, subsides the menstrual pain.

  2. Light walking

    It is the most simple yet effective physical activity that helps in easing out the menstrual cramps. 10-15 minutes of walk is sufficient to improve the blood circulation and elevate the mood. So, next time you feel irritated, go out for a peaceful light walk and experience the calm.

  3. Swimming

    Surprisingly, swimming can do wonders in relieving the menstrual cramps and reduce fatigue. You can simply use a tampon and go for a gentle swim. You will notice yourself feeling positive and energized after swimming. Now that you know the wonderful impacts of swimming, do not refrain from stepping into the pool during your periods.

    swimming during periods

  4. Dance to lift the mood

    Dancing on your favorite beats can actually elevate your mood. It releases the feel-good chemical called endorphins and hence, lowers the stress and fatigue. So, just tune into your favorite song and dance like no one is watching. Dancing is as good as light cardio which enhances the blood circulation and reduces menstrual cramps as well.

  5. Cycling

    Indoor cycling for 5-10 minutes during periods is an amazing light cardio exercise for your body. It boosts blood circulation and releases tension from the body. Do not exert yourself, just a few minutes of cycling is good enough to feel free of the cramps and fatigue.

    cycling to help in periods

  6. Child’s Pose (Balasana)

    Child’s pose is a relieving yoga exercise that makes the body flexible. It has therapeutic effects on the muscles of the pelvis and releases the stress out of the body. Balasana extensively flexes the muscles of the neck, shoulder, and back, hence it is effective for the entire body.


    To do a child’s pose correctly, begin with sitting on your heels on an even surface. A little distance between your knees is just fine. Now, gradually lean forward and try to touch the floor with your forehead and keep the arms extended to touch the place the palms on the floor. Keep exhaling slowly as you move forward as it keeps the brain focused.

  7. Inverted leg pose (Viparita Karani)

    This pose is also known as legs up the wall pose. It impacts the physical, mental and emotional aspects of health. Inverted leg pose stimulates the energy in the body and has soothing effects on the mind. Therefore, it is considered as one of the best yoga exercises to beat the mood swings during periods.

    Inverted leg pose is very easy to perform. To hit the right pose, just sit with your left side towards the wall. You can use a cushion to give support to your back. Now, begin to move your body towards the left and lift the legs up the walls. Be careful with the cushion that you are using.

    inverted leg pose

    Rest your lower back properly on the cushion and balance the body with your hands while shifting. Rest your arms on either side and keep the palms facing upwards. Relax your pelvis stay in the pose for 5-10 minutes and take deep conscious breaths. This pose will make you feel immensely relaxed.

  8. Head-to-knee forward bend (Janu Sirasana)

    This yoga exercise strengthens the reproductive and digestive system of the body. This forward bend pose also relieves menstrual cramps, backache and makes the fatigue vanish. Let’s learn the right steps to do a head-to-knee forward bend.
    head to knee bend

    Sit with your back straight on an even surface and extend the legs in front of you. Remember to use a soft cushion or blanket to support your back. Flex the right knee and rest against the left thigh. Ensure that your shin bone makes a right angle with the inner left thigh and gently rest it on the floor. Now, slightly tilt your torso to the left and as you inhale deeply, extend your arms upwards.

    Slowly, begin moving downward and forward with stretched arms trying to reach for the extended leg. When you reach out to hold the leg, keep the shoulders relaxed. Hold the pose for a few seconds and gradually release it to the initial sitting pose.

  9. Knees-to-chest pose

    This simple yoga pose is beneficial in bringing instant relief to the menstrual cramps. This exercise relaxes the abdomen and the lower back and stimulates the blood circulation to all the parts of the body. The relaxing effects of this pose beat the mood swings and quieten the anxious thoughts.

    knees to chest pose

  10. Savasana (Corpse Pose)

    This is usually the final relaxing pose that effectively deals with stress and fatigue during the periods. Savasana boosts the energy level and the ability to concentrate.

    All you have to do is lie down on your back and place your arms nearby your side with the palms facing upwards. Keep your legs separated and relaxed. Start taking conscious deep breaths and close your eyes. Feel your body relaxing more and more with each breath.
    savasana (corpse pose)

Make these exercises an integral part of your workout routine and experience a better quality of life, free of pain and discomfort. (Also Read: Yoga Poses For Every Woman)

Also, remember to not over-exercise as it may have disrupting effects on your normal period cycle. So, mild exercises are the most effective during periods.

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