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Here's How To Work Out When You're On Your Period

Go for low-intensity workouts.
August 28, 2020
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Working out when you’re on your period seems like a dreadful task. It’s so tempting to skip a sweat sesh because period pains are way too real and you just want to curl up until it’s over. But what if working out can actually help relieve that lethargic feeling you get during menstruation? Exercising helps release endorphins aka the happy chemicals that improve your mood. The more endorphins you produce, the less period pain you actually feel. Of course, you also need to go easy on your body by lightening the intensity of your exercise. What’s important is allowing yourself to move even when you’re stuck at home and dealing with menstruation. 

At a recent Modess Facebook live session, our Cosmo Cam Crew girl-slash-transformation coach Julia Sucgang shared a period workout with our very own editor-in-chief Jillian Gatcheco and the newest Modess girl, actress Jane de Leon. Here’s how you can do a period workout at home: 


Even though you can’t hit the gym RN, you can still do a proper workout using objects you can find at home. For improvised weights, use a backpack with books or bottled water. If you’re a fur mom like Julia, you can even carry your pets while you do lunges. LOL! 

Limited space shouldn’t be an issue because you can still break a sweat even if you’re working out in place. Grab a chair if you need support for the squats or dips you’ll be doing. The edge of your bed is also useful if you’re game for some inclined push-ups. In short, it’s all about being creative with your at-home workout equipment!

The Actual Workout

Make sure to do a few warm-up exercises before proceeding with the workout. This way, your body won’t feel overwhelmed by your movements.  

1. Backward Lunges

Stand straight and put your hands on your hips. Step your right foot back. Lower your hips until your left thigh is parallel to the floor and your right knee nearly touches the ground. Pause for two seconds then return to a standing position. Alternate your legs by stepping your left foot back and your right thigh parallel to the floor. If you want to challenge yourself a bit, do at least 12 lunges on each leg. The backward lunge is perfect if you’re experiencing cramps and can’t do a lot of jumping.

2. Air Squats

Stand straight with your chest open and feet wider than hip-width apart. In a controlled motion, lower your butt down as if you're just sitting down. If you need more support, feel free to place a chair behind you. Squeeze your glutes as you bring yourself back up to starting position. Try doing this 10 times, but be sure to listen to your body and work at your own pace.

3. Wood Chops

Pretend you’re holding an axe and chopping a log. Stretch your arms forward with your hands clasped. Then from one side, twist your torso and hips while swinging your arms downward and across the body. Do wood chops on both sides until you feel your core tighten and your muscles stretch. Repeat this move 15 times before switching to the other side.

4. Y-T-I Spelling

Bend a little with your knees slightly together. Then do a thumbs up and spell Y-T-I by stretching your arms. 

  • “Y”: Raise your arms forward and slightly apart then arms down. 
  • “T”: Raise your arms sideward then arms down. 
  • “I”: Raise your arms together forward then arms down. 

Repeat the Y-T-I spelling until you feel your muscles strengthen. Wrap up your period workout with cool down exercises. 

These are just some of the workout moves you can try even when you’re on your period! Remember that you don’t have to be *super* strict and tough on yourself during a workout sesh. Listen to your body and do what feels right for you. As long as you can comfortably move, then you’ll be fine! Speaking of movement, make sure your napkin can also keep up with your period workout routine. Try Modess Body Adapts Longs because this new flexi-move pad stays in shape even as you move around. It follows your body movement and quickly absorbs your flow so you won’t have to worry about getting tagos during a workout session. 

For more details about the new Modess Body Adapt Longs, follow Modess Angels on Facebook and join their ongoing Move Series so you can enjoy more workouts even on your period. 


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