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Strength Building Exercises for Women as they Near their Period
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Strength Building Exercises for Women as they Near their Period

Strength Building Exercises for Women as they Near their Period

Since there are physical and chemical changes that occur in the body during menstruation, engaging in strength building exercises can alleviate these changes. Apart from reducing anxiety, depression, and pain, exercises can increase the production of endorphins and improve your moods. Nonetheless, regular physical activity is vital for good physical and mental health. As such, below, we have highlighted 5 strength building exercises for women as they near their period

Glute Bridge

Strength Building Exercises for Women as they Near their Period
Photo Courtesy: Pinterest

The Glute Bridge is a lower-body exercise that tones your glutes, hamstrings, and core. For sure, Glute Bridge helps build a strong core that improves posture and eases lower back pain, especially as the body prepares for a period. Therefore, to perform this exercise;

  • Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.
  • Then, tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.
  • Afterward, raise your hips to create a straight line from your knees to shoulders.
  • Then, squeeze your core and pull your belly button back toward your spine.
  • Hold for 20 to 30 seconds and return to your starting position.
  • Complete at least 5 repetitions.

Child’s Pose Exercise

Strength Building Exercises for Women as they Near their Period
Photo Courtesy: Pinterest

Apart from stretching your lower back, hips, thighs, and ankles the child’s pose helps to improve circulation. Indeed, the child’s pose is a great hip opener and spine lengthener. Since it is relaxing and grounding, many people use it in vigorous yoga classes as a way to rest between postures. It is also appropriate for women as they near their periods. Therefore, to do this exercise;

  • Lean forward, keep your buttocks on your heels, and rest your forehead on the floor.
  • Afterward, move your arms so they are next to your head with palms facing up.
  • Then, inhale and exhale slowly and deeply for at least eight breaths.

Spinal Twist Exercise

Photo Courtesy: Pinterest

For sure, spinal twist is a restorative exercise that promotes good digestion and encourages spinal mobility. Additionally, this exercise helps tone the belly, massage internal organs and relieve lower back pain. Therefore, it is simultaneously relaxing and energizing and definitely of the exercises for women as they near their period.

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  • To do this exercise, sit tall with your arms stretched to either side of the room with palms down and fingers long. 
  • Then, make sure your legs are straight and held tightly together with toes point up to the ceiling.
  • Afterward, inhale deeply and pull your navel into your spine.
  • Then, exhale for 3 counts and twist your upper body to the right. 
  • Sit taller and increase the rotation with the next 2 breaths. 
  • Note that, you can sustain one long exhalation or a gradual exhale on each count and look toward your back arm as you turn. 
  • Indeed, you should stay balanced on top of your hips while lifting taller and straighter thus squeezing your buttocks and legs.
  • Afterward, inhale deeply and return to center with your chest high. 
  • Keep your arms in your peripheral vision with the shoulders down.
  • Repeat to the left side, lifting even taller and longer through the waist while returning to center.
  • Do this 5 times for each set.

Up Downs Exercise

Strength Building Exercises for Women as they Near their Period
Photo Courtesy: Pinterest

Up downs exercise is a physical exercise consisting of a squat thrust. Indeed, this exercise is good for women as they near their period as it aims to build muscle strength and endurance in both your lower and upper body.

  • Therefore, to perform this exercise, raise one arm up and lift the opposite foot at the same time so that your knee comes up to the same height as your hips.
  • Then, quickly hop from one foot to the other, and at the same time, swing your front arm back and the other arm forward.

Crab Bridge Exercise

Photo Courtesy: Pinterest

The crab bridge exercise resembles the crab walk position. For sure, this exercise helps women gain strength in their back, buttocks, and arms, while also stretching their chest and hip flexor muscles at the tops of their thighs. Indeed this is one of the exercises for women as they near their period

  • As such, to do this exercise, start by sitting on the ground and rest on your arms in the bridge walk position with the palms flat on the ground and hands pointed back and slightly out.
  • Afterward, squeeze the glutes to lift the hips off the ground and as your rise up, reach one hand over the opposite shoulder while twisting at the torso.
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