Balanced Full-Body Workout to Re-energize During Your Period

“On the days your body feels heavy, choose softness. Gentle movement is still a strength.”

When periods arrive, the first instinct is often to rest and that is completely valid. Flow changes, hormonal drops, and uterine muscle contractions can make you feel tired and achy. But while curling up in bed is comforting, a little movement can bring even more relief.

Gentle exercise helps increase blood flow to the uterus and abdominal area, which can ease cramps, reduce lower back pain, support digestion, and lift mood. Unlike high-intensity workouts, a balanced full-body routine focuses on calming the nervous system and restoring energy instead of pushing limits.

This workout is not about burning calories or chasing intensity. It is about supporting your body with kindness, helping you feel lighter, calmer, and more connected to yourself even on the days when your body feels different.

Hormones shift throughout the menstrual cycle. During your period:

Balanced full-body exercise works with your biology, offering benefits such as:

Even 20–25 minutes can create a noticeable shift in comfort and energy.

Listen to your body with compassion.

This workout uses slow, mindful movements that support the core, glutes, upper back, and legs helping your whole body feel more grounded and strong.

Do these exercises in order, focusing on deep belly breaths. Aim for 2–3 sessions a week during menstruation, depending on how you feel.

Duration: 1–2 minutes

Deep nose-inhalation with gentle belly expansion

Slow exhale relaxing the pelvic area

Why it helps:

Sets the rhythm for calm movement and reduces pelvic muscle tension.

Reps: 8–10 each side

Stand tall, feet hip-width. Lift one arm overhead and lean lightly to the opposite side.

Benefits:

Reps: 8–10 circles each direction

Hands on hips, draw slow circles with the pelvis.

Benefits:

Hold: 15–20 seconds

With your back against a wall, lower into a comfortable squat position without strain.

Benefits:

Reps: 6–8 each side

On hands and knees, extend the opposite arm and leg slowly while keeping back neutral.

Benefits:

Hold: 20–30 seconds

From a tabletop position, lift hips gently. Keep knees slightly bent if needed.

Benefits:

Reps: 10–12

Lie on your back, knees bent, lift hips upward slowly.

Benefits:

Hold: 30 seconds

Bring soles of feet together and fold gently forward.

Benefits:

Reps: 10 slow cycles

Alternate between arching and dipping your back.

Benefits:

Duration: 20–30 seconds

Hug your knees in and gently rock side to side.

Benefits:

Duration: 1–2 minutes

Kneel and fold with a cushion or pillow under your belly for comfort.

Benefits:

These movements help shift your body from fight-or-flight to rest-and-restore mode. You feel:

It’s not about intensity.

It’s about flow, physical and emotional.

You deserve to feel cared for every single day of your cycle.

Movement during your period can be an act of gentle empowerment. A balanced full-body workout supports your muscles, boosts circulation, and helps release the weight of cramps, fatigue, and stress. When you treat your body with patience, it responds with strength.

Your period is not a weakness.

It is a rhythm and you can move with it.