Core Engaging Exercises To Perform During Periods

Written by GHBY Team on Thu, 05 October 2023

Key Highlights

  • Periods are a time of discomfort and pain and exercise is a challenge
  • Engaging the core during periods can help alleviate period pain
  • Here are some core engaging exercises that can be done during periods

All women suffer from cramping and pain during their period days. Most of the time the cause of such disturbances is not medical. These are just side effects of chemical imbalances that occur during your periods. There are many ways to help alleviate these side effects and exercise is one such way.

Core engaging exercises for abdominal cramps and period pain sounds ironic, right? Studies have shown that doing exercises that work out your core muscles can significantly reduce the intensity of pain and cramping during periods.

The exact mechanism in which core exercises as a part of a workout during periods help reduce menstrual distress is unclear.

However, there are ways in which core exercises during menstruation help reduce period problems:

1. Better blood flow

During your periods, your body releases prostaglandins into the blood. These chemicals are known to constrict the blood supply to the uterus and cause cramps. Doing core strengthening exercises helps improve blood flow throughout the abdominal portion of the body and helps ease cramps and period pains.

2. The magic of endorphins

Endorphins are chemicals that are naturally produced in the body and help in relieving pain and stress. Exercises like these increase the release of endorphins in your body. The increased amount of endorphins in your body helps you bear the pain better.

3. Stronger core, stronger You

Core exercises strengthen the abdominal, pelvic, lower back, and hip muscles. This results in improved flexibility, balance, and stability which translates to better pain tolerance during your period days.

We hope that the article so far has encouraged you to try out core strengthening exercises for a happy period! Here are some easy-to-do exercises that will work miracles for your abs and your period health:

4. Rise strong with Pelvic Bridges!

People are often unaware that core muscles also include the hips and lower back. Strengthening these muscles also significantly benefits your menstrual health. The pelvic bridge is one such exercise that works out your internal and external oblique muscles along with your lower back muscles and hip extensors.

Here is how to perform a pelvic bridge with proper form:

  •  Lie on your back with your hands by the side and palms facing the floor
  •  Bend your knees till your feet are as close as possible to your buttocks
  •  Lift your pelvis as high as you can
  •  Hold for 5 counts
  •  Slowly come back to the starting position

Do 3 sets of 10 reps for a happier and healthier period.

5. Plank your way to fitness

Anybody who has done planks will tell you that it is not an easy exercise. Time seems to pass by slowly when you do this exercise. However tough it may be, it is extremely rewarding for your core strength. Here is how you perform a plank with proper technique.

  •  Start by putting your forearms, knees, and toes on the floor
  •  Make sure to look at the floor
  •  Once you are ready to start, lift your knees off the floor and engage your core muscles
  •  Make sure your body is completely aligned and is parallel to the ground
  •  Hold this position for 30 seconds

This exercise works out your entire body in addition to the core muscles. Try increasing the hold time of your plank to one minute as your core strength increases.

6. The Superman

Awesome name for an exercise, right? This exercise helps strengthen your lower back muscles, glutes, and abdominal muscles. In addition to this, it also targets your hamstrings.

Here's how to perform a superman correctly:

  •  Lie down on your stomach, with your arms and legs outstretched
  •  Make sure that your neck is in a neutral position
  •  Exhale and slowly lift your arms, legs, and chest off the floor
  •  Your body should resemble a U shape, with either side several inches off the ground
  •  Hold this position for 5-10 seconds
  •  Slowly return to the starting position

Try doing 3 sets of 15 repetitions for a stronger core and a pain-free period!

7. Sit-ups for better period health

Simple yet effective, sit-ups, also known as curl-ups are great exercises to improve core strength. This helps improve your pain tolerance during your periods. This exercise is known to target the abdominal muscles.

Here's how to do a perfect sit-up:

  •  Lie down flat on your back and bend your knees
  •  Place your feet firmly on the ground
  •  Cross your arms over your chest
  •  Take a deep breath and engage your core muscles
  • Use your ab muscles to lift your back off the ground
  •  Go all the way up till you're in a sitting position
  •  Make sure your hips and tail bone area are on the floor throughout your workout
  •  Slowly go back to the starting position

A fairly simple exercise but will work wonders for your core strength and menstrual health. Try doing 3 sets of 15 reps each.


Periods are a time of anxiety and pain and exercising during this time is a challenge. There is so much confusion about what to do and what not to do. However, strengthening the core is always good for your period.

We covered some exercises above that fully engage your core and help you deal with period pain much better. We hope that this article has highlighted the importance of core strength during your period days and that you follow these exercises. Have a happy 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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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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