Ever noticed how your body seems to play by a different set of rules during your period? One day you feel like moving, the next you want to curl up and disappear—and both feelings are valid. Periods don’t weaken your body; they change its rhythm. Some days feel heavy, others slow, and a few surprisingly light. The mistake most people make is treating all days the same.
A smart workout during period respects this shift rather than fighting it. When chosen thoughtfully, a workout during period can reduce cramps, improve circulation, ease bloating, and stabilise mood. Paired with steady nourishment—often supported by simple, digestible plant protein sources—it allows your body to stay active without feeling drained.
This guide walks you through movements designed to support—not strain—your body, with simple cues on how to do each exercise safely, so you can move with confidence and comfort throughout your cycle.
Why a workout during period helps more than complete rest
Hormonal dips during menstruation affect circulation, digestion, and energy levels. Too much rest can increase stiffness, while intense workouts may feel draining and counterproductive. A balanced workout during period improves blood flow to the pelvic region, releases endorphins (your body’s natural painkillers), and gently supports recovery—without exhausting your system.
Research shows that exercise, including low-intensity activities like stretching or yoga as well as moderate aerobic movement, can significantly reduce menstrual pain intensity compared to no activity at all. One review found that exercise may provide a large reduction in the severity of menstrual cramps, with activities such as yoga and other gentle workouts showing measurable benefits in pain relief over resting without exercise.
Top 10 Exercises You Can Do as a Workout During Period
1. Walking
Walking is one of the safest and most effective movements during periods. As a workout during period, it improves circulation, reduces bloating, and gently lifts mood without stressing the body.
How to do it:
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Walk at a relaxed, conversational pace
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Keep shoulders loose and posture upright
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Aim for 15–30 minutes
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Breathe naturally, preferably through the nose
Many women start worrying about food intake on lighter movement days—questions like how much calories in 1 roti often come up. During menstruation, nourishment matters more than numbers.
2. Child’s Pose
This restorative yoga pose relaxes the hips, lower back, and pelvic floor while calming the nervous system, making it a deeply supportive workout during period when the body needs rest more than exertion.
How to do it:
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Kneel on the floor and sit back on your heels
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Fold forward, resting your torso on your thighs
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Extend arms forward or rest them by your sides
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Breathe deeply for 1–3 minutes
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3. Cat–Cow Stretch
Cat–Cow gently mobilises the spine while massaging the abdominal organs, easing stiffness and digestive discomfort, which makes it a valuable part of a workout during period focused on comfort and flow rather than intensity.
How to do it:
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Come onto all fours with wrists under shoulders
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Inhale, arch your back, lift your chest (Cow)
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Exhale, round your spine, tuck your chin (Cat)
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Repeat slowly for 8–10 rounds
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4. Pelvic Tilts
Pelvic tilts activate deep core muscles while easing pressure around the uterus, making them especially effective as part of a workout during period focused on cramp relief and gentle core support.
How to do it:
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Lie on your back with knees bent and feet flat
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Gently tilt your pelvis to press the lower back into the floor
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Hold for 2–3 seconds, then release
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Repeat 10–12 times
When appetite is low, lighter meals or smoothies using a plant based protein powder may feel easier to tolerate.
5. Seated Forward Fold
This posture gently compresses the abdomen, helping reduce bloating while calming the mind, making it a soothing addition to a workout during period when the body feels heavy or overstimulated.
How to do it:
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Sit with legs extended comfortably
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Inhale to lengthen your spine
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Exhale and fold forward from the hips
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Rest where comfortable and breathe for 30–60 seconds
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6. Glute Bridges
Glute bridges strengthen the hips and glutes while protecting the abdomen and lower back.
How to do it:
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Lie on your back with knees bent and feet hip-width apart
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Press through your heels to lift hips upward
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Pause briefly at the top
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Lower slowly and repeat 10–15 times
If you usually enjoy cable machine back workouts, this keeps muscles active without overloading your system.
7. Side-Lying Leg Raises
This exercise targets the hips and thighs while keeping the body fully supported, making it a gentle yet effective choice within a workout during period when standing movements feel tiring.
How to do it:
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Lie on one side with legs straight
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Lift the top leg slowly upward
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Lower with control
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Repeat 12–15 times per side
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8. Supine Spinal Twist
Gentle twists release lower back tension and support digestion.
How to do it:
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Lie on your back and hug knees to chest
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Drop both knees to one side
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Keep shoulders relaxed on the floor
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Hold for 30–60 seconds, then switch sides
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9. Breathing-Based Core Activation
This exercise strengthens deep core muscles without strain.
How to do it:
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Lie on your back or sit comfortably
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Inhale deeply into the ribs
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Exhale slowly while gently engaging your core
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Repeat for 5–10 breaths
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10. Legs-Up-the-Wall Pose
This restorative pose improves circulation and reduces swelling.
How to do it:
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Lie on your back near a wall
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Extend legs upward against the wall
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Rest arms comfortably by your sides
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Stay for 2–5 minutes
Many people ask about the best fruit for vitamin b12 during this phase—while fruits don’t naturally contain B12, balanced meals and fortified foods help maintain energy.
Eating to Support Gentle Movement
Movement and nutrition work best when they quietly support each other. During menstruation, nourishment should feel steady, warm, and easy to digest.
Protein supports muscle repair and mood stability, but rather than obsessing over exact numbers using a protein intake calculator, consistency matters more during this phase.
Some women prefer lighter meals when digestion feels sensitive. Smooth options or soft foods can feel gentler while still meeting nutritional needs. Simple plant protein-based meals often fit well during this time.
How Often Should You Exercise?
A workout during period doesn’t need structure or pressure. Even 10–20 minutes of gentle movement counts—and research suggests that women who remain physically active tend to have less intense menstrual pain compared with those who are inactive.
One study found that physical activity, including low-intensity and moderate exercise, was associated with lower frequency and severity of menstrual symptoms, indicating that regular gentle movement can be beneficial during menstruation.
Some days you may move more, and some days less—both are appropriate. The body responds best when movement feels supportive rather than forced, and consistent light activity often offers more relief than irregular bouts of intense exercise.
Final thoughts
Your period isn’t a pause—it’s a recalibration. When approached with awareness, a workout during period becomes an act of self-respect, not discipline. It’s about tuning in, adjusting expectations, and moving in ways that support your body rather than challenge it.
Move gently. Eat intuitively. Rest without guilt. Simple, nourishing foods—often supported by clean plant protein options like Plantigo plant protein —can help the body feel steady and supported during this phase, especially when digestion feels sensitive.
Strength during your cycle isn’t about doing more—it’s about doing what feels right, moment by moment.
Listen closely. Honour your rhythm. And allow your movement, meals, and rest to work together—so every phase of your cycle feels just a little more manageable.
Start by choosing one gentle movement today. Let that be enough.
Frequently Asked Questions
1. Is it safe to do a workout during period?
Yes, it is safe to do a workout during period as long as the exercises are gentle and low-impact. Activities like walking, stretching, and yoga can actually help reduce cramps and improve mood.
2. Can exercise reduce period pain?
Yes, regular gentle exercise can help reduce menstrual pain. Light movement improves blood circulation and releases endorphins, which naturally ease cramps and discomfort.
3. Should I avoid workouts on heavy flow days?
Not necessarily. On heavy flow days, it’s better to choose a lighter workout during period, such as breathing exercises, stretches, or restorative poses, instead of intense training.
4. How long should I exercise during my period?
Even 10–20 minutes of gentle movement is enough. A workout during period does not need to be long or intense to be effective—consistency matters more than duration.
5. What should I eat before or after a workout during period?
Focus on warm, easy-to-digest meals. Simple foods with carbohydrates and protein help maintain energy levels and support recovery without stressing digestion.
