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PCOS & Exercise: 5 Workouts That Actually Work

Polycystic ovarian syndrome is a hormonal disorder occurred by irregular periods, ovarian cysts, and hormonal imbalances. Women with PCOS often struggle with weight control, insulin resistance, and fertility issues. Adding regular exercise to their routine can help reduce these symptoms and increase overall health.

polycystic ovary syndrome physical exercise

5 Polycystic Ovary Syndrome Physical Exercise

1. Cardio Workouts for PCOS

Women with PCOS can greatly benefit from incorporating cardiovascular exercise into their exercise regimen. Such exercises can improve insulin sensitivity, help with weight, and promote heart health. Here are some effective cardio exercises that can try to manage PCOS:

  • High-Intensity Interval Training (HIIT): HIIT is short bursts of intense exercise followed by short periods of rest or light activity. This exercise is effective in burning calories, building metabolism and improving insulin sensitivity.
  • Cycling: Cycling is a low-impact exercise that can be done in outdoors or on a stationary bike. Strengthens lower body muscles and promotes cardiovascular health.
  • Swimming: Swimming is a full body workout that is gentle on the joints, making it suitable for women with PCOS. This improves endurance, reduces weight, and reduces stress.

By adding these cardio exercises to your workout routine, anyone can improve their health and manage PCOS symptoms.

2. Strength Training for PCOS

Strength training is an important part of managing PCOS because it can increase muscle mass, improve metabolism, and increase insulin sensitivity. Here are some effective strength training exercises that women with PCOS can try:

  • Squats: Squats are a great exercise that targets the muscles in the lower body, including the quads, hamstrings and gluteus. They help improve strength, mobility and metabolism.
  • Deadlifts: Deadlifts are another effective exercise that strengthens posterior chain muscles, including the hamstrings, gluteus and lower back. They improve posture and stability.
  • Push-ups: Push-ups are compound exercises that target the chest, shoulders, triceps and core muscles. They help build upper body strength and improve overall fitness.

3. Yoga and PCOS

Women with PCOS can benefit greatly from yoga in many ways, including reduced stress, hormone balance, and increased flexibility. Anyone can lessen the symptoms of PCOS by include the following yoga positions in their practice:

  • Child's Pose (Balasana): This healing pose eases tension and promotes relaxation by stretching the thighs, hips, and back.
  • Cat-Cow Pose (also known as Marjaryasana-Bitilasana): This soft flow opens up the spine, massages the internal organs, and activates the reproductive system.
  • Bridge position (Setu Bandhasana): Bridge position improves blood circulation, lowers anxiety, and strengthens the back, gluteus, and hamstrings.

4. Pilates for PCOS

For women with PCOS, Pilates is a great form of exercise because it emphasizes core strength, stability, and flexibility. Anyone can control PCOS symptoms by include the following essential Pilates movements in their routine:

  • The Hundred is a Pilates mat exercise that enhances breathing and circulation while targeting the core muscles, which include the oblique and abdominals.
  • Pilates Roll-Up: This exercise increases general body control and coordination, strengthens the abdominal muscles, and stretches the spine.
  • Leg Circles: By working the thighs, hips, and core, leg circles enhance muscle tone, flexibility, and balance.

5. Mindfulness and PCOS Exercise Regimen

Did you know that adding mindfulness exercises to your workout program might increase the advantages of physical activity in PCOS management? Deep breathing exercises, mindful strolling, and body scan meditation are examples of mindfulness techniques that can lower stress, elevate mood, and enhance general well-being.

Practicing deep breathing involves taking slow, deep breaths that can assist in lowering tension and promote mental calmness. Walking mindfully can help you be present and feel less anxious since it requires you to be aware of your environment and your body's sensations. Body scan meditation can help you become more aware of your body and release stress by having you focus on each part of your body individually and notice any sensations or feelings.


Polycystic Ovary Syndrome(PCOS ) physical exercise has several advantages for women and is a fundamental part of managing this hormonal condition. Cardiovascular exercise, strength training, yoga, Pilates, and mindfulness exercises can help with symptoms, improve hormone balance, and improve your quality of life overall. Keep in mind to pay attention to your body, begin cautiously, then progressively up the intensity as you gain stamina and strength. Discover the exercise regimen that best suits your needs, then enjoy the journey towards improved fitness and health.