7 No-equipment Exercises To Fight Period Pain & Weight Gain

Written by GHBY Team on Thu, 05 October 2023

Key Highlights

  • Period discomfort and PMS symptoms make it hard to get a regular workout
  • Going to the gym can be challenging during periods
  • Here are some no equipment exercises that help you fight period pain and weight gain

Going to the gym has great benefits. But we can all admit that it sure is a hassle. Especially during period days when your energy levels are down and your hormone levels are out of control.

Finding the motivation to exercise during your period is tough. Allow us to help you manage your weight and improve your PMS symptoms with some home exercises to do in periods.

These are not only effective but also require no equipment at all! Read on to know more.

1. Floor exercises

Floor exercises have gotten extremely popular during the pandemic. Some of these exercises are advised to be performed on a mat. These exercises can relieve PMS symptoms and also help in weight management. They are highly effective in improving flexibility and burning calories. They also help in alleviating period pain.

  • Crunches 

Crunches work out the abdominal muscles and can help in stretching the lower back. They can ease abdominal pain and cramps. Other than this, crunches are also a great workout for losing belly fat. So lie on a mat and consider doing 10-15 reps in 2-3 sets as per your capacity.

  • Glute bridge

To do a glute bridge lie on the mat with your arms by your sides, and bend your knees with your feet firm on the mat. Now engage your core and lift your hips off the mat, hold for 10 sec. Repeat 8-10 times. This exercise helps you stretch your abdominal muscles and gently massage your pelvis. It can ease period-related pain.

  • Leg lifts

To perform leg lifts, lie on your back, arms to your sides, starting with your right leg. Lift your leg to 45 degrees, hold it for 5 seconds, and now lower it to the ground. Repeat 15 reps for each leg and try to do 2-3 sets as per your capacity. Legs lift work out your lower abdominal muscles and your core. These help in getting rid of visceral fat and can help in easing out cramps.

2. Indoor cardio

The idea of indoor cardio might sound too intense during period days but be assured, the endorphins released during these exercises will be worth it. Cardio exercises are also highly recommended for weight loss and for maintaining good cardiac health. Try out some of these:

  • Jogging on the spot

Slow jogging on the spot for 20-25 mins is a great way to boost the endorphins in your body. These endorphins can reduce mood swings, irritability, and negative emotions and help you feel more relaxed and positive after the workout. Remember to engage your core and focus on your movements while jogging.

  • Jumping jacks

These are cardio favorites for most people! Jumping jacks not only helps in weight loss but also helps you to get moving and improve blood circulation throughout your body. Performing 15-20 reps of jumping jacks can help you feel more active on your period days.

  • Standing alternate toe touch

To perform this exercise swing your right leg up and touch it with your left hand while keeping your chest straight. Now repeat with the other hand. This is a single rep. Perform 15-20 reps per set and repeat as per your capacity.

3. Yoga poses

Yoga poses are great for period pain. They can help in relieving physical and mental stress and also aid in weight loss. These are great exercises to do in a period and they boost flexibility and help in managing period pain. Here are some to try:

  • Supine spinal twist

The supine spinal twist is easy to perform and very effective for period pain. The twist created by this pose is beneficial for releasing the stress in the muscles of the lower back and abdomen.

  • Wind relieving pose

The wind-relieving pose helps in getting rid of bloating by eliminating gas from the abdomen. This can make one feel lighter and more relaxed during periods.

  • Child's pose

The child's pose helps alleviate period pain and pain in the lower back during menses. It can help in relieving bloating and relaxing the abdominal muscles.

4. Shadowboxing

Shadowboxing is the act of punching into the air as an exercise. There is no opponent present and it is only for the sake of fitness. This is a fun way to get some serious exercise indoors and get good at boxing! The name comes from standing close to a wall while doing it so it appears as if one is fighting their own shadow.
To perform this exercise, try to master the form in the beginning. Start by punching into the air with proper form for 1 minute. Pay attention to your legs as your alternate and bounce on them while punching. Once you master the form you can try this for 3 minutes straight. Try adding more rhythmic footwork to improve your technique and burn more calories.
It is a serious cardio exercise that will help you lose weight. Shadowboxing engages the mind and the body thus taking your mind off periods. The release of endorphins will improve mood and make you feel better.

5. Lift your bodyweight exercises

Lifting your body weight is a great way to get in shape! Get moving with these bodyweight exercises while being on your period

  • Squats

While doing a squat, evenly distribute your body weight on your leg muscles while going down and lift it all when you come up. The form is important. This exercise makes your glutes stronger and makes sure your core muscles are massaged. It is a great way to lose weight and get fit during periods. Try to do 10-15 reps in 1 set, repeat as per your convenience.

  • Planks

A plank is a great way to increase your strength. While doing a plank, engage your core muscles and keep your form flexible yet engaged, feel the strain in your muscles. Try to do a 30-second plank and then proceed to a minute and so on.

  • Walking lunges

Doing walking lunges during periods is a good way to get moving and stretch your body. While performing this exercise your lower body and core muscles are active which are the same muscles that cause pain during periods. Performing this exercise can relieve muscle aches during periods.

6. Dance workout

Dancing is one of the most fun ways to get moving and exercise. Even if you aren't in the right mood. Putting on some music and dancing for 20-30 minutes is a superb way of getting some intense cardio going.

You can follow those active Zumba workouts online. These workouts are available for all, from beginners to professionals. Dancing to these upbeat tunes can get your body moving and take your mind off periods. The endorphins generated post this workout session will make you feel more relaxed and calm during your periods.

7. Fitness kickboxing

Fitness kickboxing or cardio kickboxing is an exceptional way of burning calories. Working out at home and practicing kickboxing by following the online routine can help you break into a sweat! Fitness kickboxing involves front kicks, back kicks, sidekicks, roundhouse kicks, knee strikes, etc. It is a full-body workout that will include more lower-body movements.
These movements can help relieve the strain in the pelvic and lower back muscles and alleviate some level of period pain. This exercise session will release endorphins and serotonin in your body improving mood and relieving body pain.


Of course your period throws your workout routine off gear! The discomfort and pain make it somewhat challenging to keep up with your gym routine. But period symptoms such as bloating and weight gain make you wish working out was still possible and you wish there was a way to do this without all the gym equipment you usually have access to.

However, if you are on your period and trying to get moving, and wondering what is the best exercise during periods, just hang in there! You can follow the above exercises and do it with just a little effort and the right mindset. Keep caring for your body and have an active period!

For more on exercise for health and fitness, read on!



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. Daley, Amanda. "The role of exercise in the treatment of menstrual disorders: the evidence." The British journal of general practice: the journal of the Royal College of General Practitioners vol. 59,561 (2009): 241-2.

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