Hey girl, you know that time of the month when your period makes you feel like you’re walking through life in slow motion? The cramps, the bloating, and the mood swings might make you want to curl up in bed with chocolate and your phone. But what if we told you that you don’t have to skip your workout during your period? Yes, that’s right! You can still stay active and even do ab exercises.
However, we know what you’re thinking: “Is it safe to exercise during my period? Will it make things worse?” Don’t worry! We’re here to break it down for you. In this blog, we’ll explain whether ab exercises during your period are a good idea, how your body responds to exercise during this time, and we’ll give you gen Z-approved tips and workout ideas that can make your period days easier and more manageable.
Let’s get into it, because self-care during your period is a big deal!
The Science of Periods: What’s Happening in Your Body?
Hormonal Rollercoaster During Your Period
Before we talk about ab exercises, let’s first understand what’s happening inside your body during your period. It’s important to understand the biological shifts your body goes through so you can make the best decision when it comes to exercising.
- Estrogen and Progesterone Levels Drop: These hormones, which help with mood, energy, and muscle recovery, drop during your period. This may make you feel tired and less motivated to work out, especially for those of us who experience a drop in energy.
- Increased Prostaglandin Levels: These hormone-like substances help your uterus contract to shed the lining during menstruation. The increase in prostaglandins can lead to cramps and discomfort, which might make you feel like doing absolutely nothing.
- Bloating and Fluid Retention: Period bloating is real. Hormonal fluctuations can lead to fluid retention, making you feel heavier, uncomfortable, and puffy.
- Lowered Pain Tolerance: You may notice that your pain tolerance is lower, so what you typically consider a light workout might feel more intense during your period.
What Does This Mean for Ab Workouts?
Understanding these changes is key to deciding whether to work out. While it’s totally fine to exercise, you may need to adjust your intensity and listen to your body. Here’s a quick rundown:
- Mild to Moderate Activity: Low-impact ab exercises can actually help relieve cramps, reduce bloating, and boost your mood.
- High-Intensity Ab Workouts: If you’re experiencing severe cramps or feel extremely fatigued, you might want to opt for gentler exercises.
The Pros of Doing Ab Exercises During Your Period
1. Period Pain Relief
One of the best benefits of doing light ab exercises during your period is the potential for pain relief. The body releases endorphins during exercise, which are natural painkillers. If you’re struggling with cramps, a gentle workout can help reduce them by promoting blood flow and relaxing your muscles.
2. Improved Mood
Mood swings and irritability can make your period feel worse than it is. But exercise can help combat this by releasing endorphins (hello, mood boost!). Even a light ab workout can make you feel better mentally, helping you fight the grumpiness or sadness that comes with PMS.
3. Reduced Bloating
Who hasn’t felt like a balloon during their period? Fortunately, ab exercises can help reduce the bloating that often comes with your period. The gentle muscle movements of core exercises help stimulate digestion, improve blood circulation, and reduce water retention, all of which contribute to feeling less bloated.
4. Boost in Energy
Although it might seem like you want to crawl into bed, light exercise can actually boost your energy. Exercise increases circulation and releases energy-boosting endorphins, which can give you the strength you need to power through the day, even when your period is making you feel sluggish.
5. Keeps Your Routine Consistent
If you’re someone who regularly works out, keeping up with light core exercises can help maintain a consistent fitness routine. You don’t have to take a full break from your workout—just adjust your intensity to match how you’re feeling.
When Should You Skip Ab Exercises During Your Period?
While it’s generally safe to do ab exercises during your period, there are times when you might need to skip or modify your workout.
1. Severe Cramps and Discomfort
If your cramps are unbearable, it’s okay to skip ab exercises for a day. Rest is important during these times. If you’re experiencing extreme abdominal pain or any nausea, focus on resting and using heat therapy (like a heating pad) to soothe the discomfort.
2. Heavy Bleeding
During heavy bleeding days (aka heavy flow), it might feel uncomfortable to do ab exercises that put too much pressure on your abdomen. Consider modifying your workout or opting for gentle yoga or stretching instead of intense crunches.
3. Extreme Fatigue
If you’re feeling drained, it’s okay to take a break. Your body needs energy to manage your period, and pushing yourself too hard might leave you feeling even more exhausted.
4. Avoid High-Impact Exercises
On the days when you’re feeling low energy, avoid high-impact exercises like jumping jacks, burpees, or anything that might strain your body. Stick to gentle, low-impact moves.
Ab Exercises You Can Do During Your Period
So, you’re feeling up to it and want to get in some ab exercises? Here are some gentle ab workouts that can help you feel better during your period without overexerting yourself.
1. Pelvic Tilts
- How to do it: Lie on your back with knees bent, feet flat on the floor. Slowly tilt your pelvis up, engaging your core, then lower it back down. Repeat 10-15 times.
- Why it’s good: Helps relieve lower back tension and mild cramps.
2. Cat-Cow Stretch
- How to do it: Get on your hands and knees in a tabletop position. Inhale, arch your back (cow), then exhale, round your back (cat). Repeat 10 times.
- Why it’s good: Relieves back pain, helps ease cramps, and improves flexibility.
3. Dead Bug Exercise
- How to do it: Lie on your back with arms up and knees bent at 90 degrees. Slowly lower your left arm and right leg while keeping your lower back on the floor. Alternate sides.
- Why it’s good: Strengthens your core without straining your abdomen.
4. Standing Side Crunches
- How to do it: Stand tall, feet hip-width apart. Bring your right knee toward your right elbow, engaging your core, then alternate sides.
- Why it’s good: Targets your obliques and side abs without excess pressure on your abdomen.
5. Modified Plank
- How to do it: From your knees, get into a plank position, keeping your core tight. Hold for 20-30 seconds.
- Why it’s good: Strengthens your core while avoiding pressure on your lower abdomen.
Best Products for Your Period & Ab Exercises
To make your period workouts more comfortable and stress-free, consider these products available in Bangladesh:
1. Sanitary Napkins and Menstrual Cups
- Senora Ultra Thin Pads: These pads are ultra-thin, ensuring comfort during light workouts.
- Menstrual Cups: These cups are reusable, comfortable, and won’t shift during exercises, making them perfect for active days.
2. Heating Pads for Cramps
- Thermacare Heat Wraps: These are perfect for easing cramps and can be worn during your workout for added comfort.
3. Comfortable Activewear
- Activewear: Comfortable leggings and breathable tops designed for movement, ensuring you’re comfy during any workout, even on your period.
4. Herbal Teas
- Herbal Tea (Chamomile/Lavender): Drink warm tea to relax your muscles and reduce period cramps naturally.
5. Pain Relief Roll-ons
- Himalaya Pain Relief Oil: A natural option for abdominal and lower back pain relief, perfect for using before or after ab exercises.
To crunch or not to crunch during your period? The answer is: it depends! If you’re feeling up for it, light ab exercises can help reduce cramps, relieve bloating, and boost your mood. However, always listen to your body. If you’re dealing with severe cramps, fatigue, or heavy bleeding, it’s totally okay to take a break or choose gentler exercises.
Remember, self-care during your period is crucial. Stay comfortable, hydrate, and do what feels best for you. Whether you’re hitting those ab exercises or curling up with a good book, just know that your health and comfort come first. You’ve got this!
What’s your favorite workout during your period? Drop your tips and tricks in the comments below and let’s help each other feel our best during that time of the month!
Written By: Sabia Khan Aurora
