The Best Workout for Period Cramps

Are you looking for relief from your period cramps? You’ll be relieved to know that there’s a workout that can help you combat the pain. This article will guide you through the best exercises and stretches to find relief from period cramps.

Quick facts: Best Workout For Period Cramps

✅ Exercise can help reduce period cramps by releasing endorphins, the body’s natural painkillers. (Source: Harvard Health Publications)
✅ Low-impact cardiovascular activities such as walking, swimming, or cycling can help reduce period cramps. (Source: Cleveland Clinic)
✅ Yoga and stretching can help relieve spasms in the lower abdomen and reduce cramping. (Source: Women’s Health)
✅ Core strengthening exercises such as planks, bridges, and squats can help relieve menstrual cramps. (Source: Healthline)
✅ Low-intensity exercise such as walking can help reduce the length and severity of period cramps. (Source: WebMD)


Period cramps can be a huge problem for many women and can even lead to disruption in their daily activities. Fortunately, a good exercise regimen tailored to target this problem can help reduce or even eliminate these cramps.

In this article, we will cover the best workout for period cramps and how it can help.

Overview of period cramps

Period cramps, also known as dysmenorrhea, refer to pain or discomfort experienced in the lower abdomen during a woman’s menstrual cycle. The cramps may be caused by the body releasing certain hormones in order to prepare the uterus for pregnancy. As a result of these hormones, the uterine muscles contract, which can cause severe discomfort. Other symptoms of period cramps may include nausea, headaches, back aches and even diarrhea.

Exercise provides numerous benefits for women suffering from period cramps such as reducing inflammation and helping to release endorphins that can help fight symptoms naturally. Many different types of exercises are recommended including:

  • Running
  • Swimming
  • Yoga

as each can help reduce pain and make it easier to manage the symptoms associated with period cramps.

Exercise and Diet

Exercise and diet are two essential components for reducing period cramps and other discomforts associated with the menstrual cycle. Exercise can help to relieve tension and relax the body, while a balanced diet can ensure the body is getting the right nutrients.

Let’s delve into the details of how exercise and diet can help to ease period cramps:

Benefits of exercise

Exercising during period cramps is one of the best ways to help reduce the pain and discomfort. Exercise increases endorphins in your system that can help to improve your mood, which can take the edge off of any cramping. Additionally, regular exercise strengthens muscles over time, making them better able to withstand cramps caused by period pain. Exercise also helps to reduce bloating and water retention during menstruation. Finally, engaging in physical activity has been proven to promote healthy sleep patterns, helping our bodies recover from physical exertion faster.

As such, if you are trying to find relief from period cramps through exercise, the best approach is to find workouts that are low-impact yet effective, like walking or yoga. Both activities will help strengthen your abdominal muscles without putting too much strain on them.

Benefits of dietary changes

Making dietary changes to help reduce the effects of period cramps can be beneficial. Eating foods that are high in vitamins and minerals, as well as reducing your consumption of processed and sugary foods, can be an effective way to improve your health.

Foods high in magnesium, such as nuts, tofu, dark leafy greens, legumes, grains and fish can help to relax muscles and reduce the intensity of period cramps. Additionally, reducing or eliminating caffeine consumption may further reduce the severity of period cramps. Eating a balanced diet that is rich in fiber can also help regulate your hormones and prevent bloating during your menstrual cycle.

Incorporating vitamin-rich fruits such as oranges, berries and apples into your meals may also be beneficial for improving overall health while alleviating symptoms of period cramps.

Foods to avoid

When it comes to the best workout for period cramps, diet is just as important as exercise. While there’s no one-size-fits-all approach when it comes to eating, there are certain foods that can worsen period cramps and should be avoided or limited. These foods can trigger inflammation, fuel pain signals, and generally make cramps worse. Some of the most common “trigger” foods include:

  • Anything processed (sugar, white flour products, refined carbohydrates)
  • Dairy products
  • High sodium items (such as canned foods or pre-packaged snacks)
  • Fried foods
  • Caffeine
  • Alcohol

Whole grains such as brown rice and oats provide fiber and B vitamins which can help reduce inflammation. Plant-based proteins like beans are also excellent choices due to their anti-inflammatory properties. Eating plenty of fruits and vegetables is also key – dark leafy greens like kale or spinach contain magnesium which can help reduce muscle spasms while hydrating fruits like watermelons have a cooling effect on the body.

Best Workouts for Period Cramps

Exercise can often be the best remedy for period cramps. Low impact workouts are especially beneficial as they release endorphins and help improve circulation, which can help reduce pain and discomfort. From gentle stretching to swimming, these exercises can help ease the pain of period cramps.

Let’s take a look at some of the best workouts for period cramps:


Yoga is a great way to manage period cramps due to its ability to relax both the mind and body. Yoga helps stretch out the muscles in the body and increase blood flow, helping reduce tension in the uterus that often leads to cramping pain.

Doing yoga poses that focus on your abdominal region, like Child’s Pose, can help relieve pressure and tightness in this area which can cause discomfort during your period. Additionally, relaxation poses like corpse pose can help you manage stress, which may also contribute to PMS-related pain. Yoga is a great way to get relief from painful period cramps while also getting in some physical activity.


Pilates is an excellent form of exercise for relieving menstrual cramps. It combines breathing with movement to help reduce stress and tension in the body. The movements are gentle and use light resistance, which make it a great choice for those suffering from cramps or other period-related symptoms.

Pilates focuses on proper posture and alignment, which helps to build up core strength—an important factor in relieving abdominal pain due to cramps. Additionally, it can also help relieve stagnation in the lower abdomen that can lead to discomfort during your period.

Pilates is especially beneficial for those experiencing physical and emotional exhaustion during their menstrual cycle. It helps cultivate focus, awareness, and body control while stimulating circulation and reducing stress levels—all of which contribute to alleviating menstrual cramp symptoms.

Low-impact cardio

Low-impact cardio, such as swimming, riding a bike or ellipitcal machine, walking, or light jogging can provide much needed relief for period cramps. Low-impact exercises are gentle on the body and tend to be easier on the joints than high impact activities like running. The rhythmic nature of low-impact exercise can also help in relieving pain associated with cramps by increasing circulation throughout your body, helping relax tense muscles and allowing you to get more oxygen to the sore areas.

In addition, endorphins released during low-impact exercise can help reduce stress and induce feelings of relaxation and well-being which may further reduce symptoms of period cramps.


After reviewing all the available evidence, we can conclude that regular physical activity helps to relieve period cramps. Working out regularly can not only reduce pain, but also improve your overall physical health. Exercise releases endorphins, which can help reduce the pain associated with menstrual cramps. Therefore, it is recommended to incorporate a regular workout routine into your lifestyle.

Summary of key points

This article has offered an overview of the best workout for period cramps. It began by highlighting the importance of understanding the cause of your cramps in order to determine what type of exercise is best for you. It went on to define which types of exercise are best for helping reduce painful cramping, such as yoga, Pilates, and swimming. Additionally, it mentioned the importance of warming up before beginning any type of physical activity and highlighted other important tips for managing period cramps, like choosing low-impact exercises and staying well-hydrated with water or electrolyte beverages throughout the day.

By following these tips, anyone can find relief from uncomfortable period cramps and enjoy a healthier lifestyle.

FAQs about: Best Workout For Period Cramps

Q: What is the best workout for period cramps?

A: Low-impact exercises such as yoga, swimming, and walking are great for relieving period cramps. These activities help to release endorphins, which are hormones that can reduce the pain associated with cramps.

Q: Are there any other tips that can help with period cramps?

A: Yes, there are other tips that can help with period cramps. Adding heat to the abdomen, such as a heating pad or hot water bottle, can help to relax the muscles and relieve the pain. Additionally, avoiding caffeine, high-sodium foods, and high-sugar foods can help to reduce cramps.

Q: Are there any foods that can help with period cramps?

A: Yes, there are certain foods that can help with period cramps. Magnesium-rich foods such as nuts, seeds, and spinach can help to relax the muscles and reduce cramping. Additionally, foods such as fish, bananas, and dark chocolate contain magnesium and potassium, which can help to reduce muscle spasms.

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