Best PCOS and PCOD Exercises at Home: Natural Way to Regulate Periods and Hormonal Balance

Regular physical activity helps improve insulin sensitivity, balance hormones, manage weight, and reduce stress—all of which are vital in PCOS  and PCOD management. Women with PCOS often experience high insulin levels, which worsen symptoms. Exercise helps your body use insulin more efficiently, reduces inflammation, and improves ovulation cycles.

PCOS and PCOS Exercises at Home

With consistency, you can practice effective PCOS exercises at home that boost metabolism, regulate periods, and improve reproductive health.

1. Cardio Exercises

• Brisk walking, skipping, jogging in place, or dancing for 20–30 minutes daily.
  
• Helps burn calories, reduces fat storage around the abdomen, and improves insulin sensitivity.
  

2. Strength Training

• Bodyweight squats, push-ups, planks, and resistance band exercises.
  
• Increases lean muscle mass, boosts metabolism, and balances hormones.
  

3. High-Intensity Interval Training (HIIT)

• Alternate between short bursts of high activity (like jumping jacks, burpees, mountain climbers) and rest.
  
• Improves cardiovascular health, burns fat, and regulates menstrual cycles faster.
  

4. Core Strengthening

• Leg raises, bicycle crunches, and pelvic tilts.
• Strengthens abdominal and pelvic muscles, supporting reproductive organs.

Yoga for PCOS and PCOD: Gentle and Effective

Yoga is an ancient practice that not only supports physical health but also reduces stress—a major trigger for hormonal imbalance. Practicing yoga daily can help regulate periods naturally and ease PCOS symptoms.

Best Yoga Poses for PCOS and Their Benefits

1. Bhujangasana (Cobra Pose)
   • Opens the abdominal region, stimulates ovarian function.
     
   • Improves digestion and blood circulation.
2. Supta Baddha Konasana (Reclined Bound Angle Pose)
   • Relieves stress and calms the nervous system.
     
   • Enhances reproductive health.
3. Dhanurasana (Bow Pose)
   • Stretches abdominal muscles, boosts metabolism.
     
   • Helps regulate menstrual cycles.
4. Setu Bandhasana (Bridge Pose)
   • Strengthens pelvic muscles, improves thyroid function.
     
   • Balances hormones and promotes relaxation.
5. Surya Namaskar (Sun Salutation)
   • A complete body workout that increases flexibility and improves blood flow.
   • Helps in weight loss and balancing hormones.

How to Get Regular Periods Naturally

Many women with PCOS ask: “How to regular periods naturally?” The answer lies in a holistic approach—exercise, nutrition, stress management, and Ayurvedic remedies.

Natural Ways to Regulate Periods:

1. Maintain Healthy Weight – Even a 5–10% reduction in weight can restore ovulation in women with PCOS and PCOD.
   
2. Eat a Balanced Diet
   
   • Focus on low-glycemic foods like whole grains, green vegetables, nuts, seeds, and lean proteins.
     
   • Avoid processed sugar, refined carbs, and junk food.
     
3. Stay Hydrated – Drink at least 8–10 glasses of water daily to flush toxins.
   
4. Sleep Well – Poor sleep increases cortisol, which disrupts menstrual cycles. Aim for 7–8 hours of quality sleep.
   
5. Stress Reduction – Meditation, pranayama (breathing exercises), and journaling can help calm the mind and balance hormones.
   

Ayurvedic Support for PCOS and PCOD – Nari Urja

In addition to lifestyle changes, Ayurveda offers natural remedies that target the root cause of PCOS and PCOD —hormonal imbalance. Nari Urja from Unicare Remedies is a trusted Ayurvedic formulation designed to:

• Balance female hormones naturally
  
• Improve reproductive health and ovarian function
  
• Support regular menstrual cycles
  
• Reduce fatigue, stress, and weakness
  

Taking Nari Urja alongside regular exercise and yoga can enhance your body’s ability to fight PCOS symptoms effectively.

Frequently Asked Questions