5 Kickboxing Exercises To Punch PMS Away

Written by GHBY Team on Tue, 01 August 2023

Key Highlights

  • Indulging in kickboxing exercises for women can be one of the best ways to combat fatigue, mood swings, and pain
  • By increasing the levels of endorphins in the brain and reducing the levels of cortisol, exercise can improve PMS
  • Kicking and punching techniques facilitate the release of chemicals like endorphins that boost the mood

Do those monthly hormonal changes leave you feeling bloated, fatigued and cranky? Blame it on Premenstrual Syndrome or PMS which takes a toll on your physical and mental state just before and during your periods.

It is completely understandable that during those days of discomfort, exercising or hitting the gym is the last on one's priority list. But did you know that indulging in kickboxing exercises for women can be one of the best ways to combat fatigue, mood swings and pain accompanying periods?

After all, every woman responds differently to her hormonal changes but no one can just stop living because of them. PMS affects millions of women and causes a major disruption in their day-to-day life, especially in the 5-7 days preceding periods and 2-4 days after the onset of periods.

Several studies have demonstrated that exercise, by increasing the levels of endorphins in the brain and reducing the levels of cortisol can improve symptoms of PMS as well as psychological symptoms.

Kick and punch PMS with kickboxing

Kickboxing is a form of martial art that involves punching, kicking, and footwork. The sport incorporates moves from other types of martial arts, such as karate, as well as boxing. Kickboxing techniques offer better coordination, mobility and strength. The kicking and punching techniques facilitate the release of chemicals like endorphins that boost the mood and help us feel happy and positive, with the feeling lasting for several hours post workouts.

Incorporate kickboxing into your daily routine:

Know a few kickboxing exercises that will help ease the symptoms of PMS. 
To begin with, these 5 kickboxing moves can be practiced within the confines of your home:

1. One-two Combo

One of the best moves is to work on your upper body and strengthen your inner core. Stand in a boxing posture with one foot in front of the other foot. Both feet should be about hip-width distance apart. The hands should form a fist near the chin.

Pack in a quick straight punch with one hand followed by another. Continue throwing in the punches with either of the hands. Ensure that your wrists are straight and the grip is tight.

Do a couple of repetitions daily for best results

2. Side Kick Squats

Start in a position with your hips back and your feet shoulder-width apart. As you stand up, switch your weight to the right leg and lift your left leg out to the side.

Return to the squat position and repeat with the right leg.

Repeat at least 10 times on each side.

3. Sit up punches

Lie down on your back while bending your knees. Try to raise your upper body by crunching your abdomen and punching one arm with force in the front. Keep repeating this move using alternative arms in a controlled manner to get a tinier waistline and strengthen your core at the same time. Ideally, you should do about 10 repetitions on each side

4. Front kick

This exercise is a fundamental move to kick-start your fitness. It tones your entire body. As the name states, all you have to do is kick your foot in the front.

Stand with your left leg forward, place one fist beside your face, and then draw your weight on the other leg. Lift your left knee close to the chest with the heel in tight contact with the glute muscle. Kick your left leg with full power and return to your original position.

Repeat on one side about 10 times and then switch to the other leg.

5. Cross punch

This is a nice low-impact cardio workout that keeps your abs and arms engaged smoothly.

Stand back up with your feet as wide apart as your shoulders. Bend your knees to maintain a controlled and balanced position. Punch your left hand hard towards the right side and continue the movement about 10 times. Repeat on the right hand.

This exercise not only has an impact on your abs but also helps to minimize entire body fat as a whole.


The best way to reap the maximum benefit with kickboxing exercise is to listen to your body, observe your monthly menstrual cycle and sync your workouts to your cycle. You will notice the decrease in your mood swings and intensity of menstrual cramps with a corresponding increase in energy levels with these exercises over some time.

And very soon, you may end up feeling energetic, fitter, and better and would religiously stick to your kickboxing routine.




GHBY Team comprises content writers and content editors who specialise in health and lifestyle writing. Always on the lookout for new trends in the health and lifestyle space, Team GHBY follows an audience-first approach. This ensures they bring the latest in the health space to your fingertips, so you can stay ahead in your wellness game. 

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  1. Samadi Z, et al. The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iranian journal of nursing and midwifery research. 2013 Jan;18(1):14.
  2. Ouergui I, Hssin N, Haddad M, Padulo J, Franchini E, Gmada N, Bouhlel E. The effects of five weeks of kickboxing training on physical fitness. Muscles Ligaments Tendons J. 2014 Jul 14;4(2):106-13.
  3. Kickboxing. Available at tutorials point 

Our team of experts frequently monitors developments in the health and wellness field, and we update our articles when new information becomes available.

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Aug, 01 2023

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