Exercises for PCOS belly are highly effective because they address the root causes of fat accumulation such as insulin resistance & hormonal imbalance.
Women with PCOS often struggle with insulin resistance, which causes fat storage, especially in the belly area. Regular exercise enhances the body’s ability to use insulin, burn calories, and reduce fat buildup.
PCOS is characterized by hormonal imbalances, such as high levels of androgens (male hormones) and low progesterone. Exercise, especially strength training and cardio, also reduces androgen levels and improves overall hormonal balance.
Also Read: Intermittent Fasting For PCOS and Insulin Resistance
Best Exercises for PCOS Belly:
The exercises that help to get rid of PCOS belly are:
1. Cardiovascular Exercises:
Cardiovascular exercises burn calories and reduce overall body fat, including around the belly. Cardio workouts elevate the heart rate and improve blood circulation and oxygen delivery to muscles. As your body adapts to continuous activity, it uses fat as a primary energy source.
Visceral fat is stored around internal organs, and it’s more metabolically active than subcutaneous fat. Cardio is particularly effective at reducing visceral fat, which helps in shrinking the PCOS belly.
Also Read: How to Get Rid Of PCOS Belly?
The cardio-vascular exercises include:
- Brisk walking (especially post-meals)
- Jogging
- Cycling
- Hiking
- Swimming
- Dance fitness classes like Zumba
Frequency: Daily for 30 minutes.
2. Strength Training:
Strength Training is a form of exercise that focuses on building muscle strength, endurance, and mass by using resistance. Building muscle helps our body to use insulin more effectively, which ultimately reduces fat storage.
Muscle tissue burns more calories than fat, even at rest. Increasing muscle mass through strength training enhances our resting metabolic rate, which helps in long-term fat loss.
Women with PCOS also have an increased risk of osteoporosis. Strength training boosts bone density and reduces this risk.
- Push-ups
- Dumbbell rows
- Shoulder presses
- Squats
- Deadlifts
- Lunges
Frequency: 2 non-consecutive days per week for 30 minutes.
3. High-Intensity Interval Training (HIIT):
HIIT stimulates Excess Post-Exercise Oxygen Consumption (EPOC) or the “afterburn effect,” when our body continues to burn calories even after the workout ends. HIIT workouts are excellent for reducing visceral and subcutaneous fat, including stubborn belly fat, by increasing calorie burn in a short amount of time. A typical HIIT session is much shorter than traditional cardio but delivers comparable or superior benefits.
Beginner-Friendly HIIT (15 Minutes):
Jumping Jacks (30 seconds) → Rest (15 seconds)
Bodyweight Squats (30 seconds) → Rest (15 seconds)
High Knees (30 seconds) → Rest (15 seconds)
Plank Hold (30 seconds) → Rest (15 seconds)
Repeat the circuit 2–3 times.
Intermediate HIIT (20 Minutes):
Burpees (40 seconds) → Rest (20 seconds)
Mountain Climbers (40 seconds) → Rest (20 seconds)
Kettlebell Swings (40 seconds) → Rest (20 seconds)
Bicycle Crunches (40 seconds) → Rest (20 seconds)
Repeat the circuit 2–3 times.
Advanced HIIT (25 Minutes):
Sprint Intervals (30 seconds sprint, 30 seconds walk) → 5 rounds
Jump Squats (45 seconds) → Rest (15 seconds)
Push-Up to Plank Row (45 seconds) → Rest (15 seconds)
Side Plank Hip Lifts (30 seconds per side) → Rest (15 seconds)
Repeat the circuit 3–4 times.
Frequency: Perform HIIT 1–3 times per week to avoid overtraining.
4. Yoga:
Yoga is a gentle and low-impact exercise that is especially beneficial for women with PCOS. Yoga promotes relaxation, which lowers cortisol levels. High cortisol causes belly fat storage, so reducing stress can help in fat loss.
Certain yoga poses also stimulate the endocrine system and support better hormone regulation, including insulin and androgens.
The best yoga poses for PCOS belly are:
- Cat-Cow Pose (Marjaryasana-Bitilasana)
- Bridge Pose (Setu Bandhasana)
- Child’s Pose (Balasana)
- Boat Pose (Navasana)
- Cobra Pose (Bhujangasana)
Frequency: 20–30 minutes daily.
FAQs:
Can we do gym in PCOS?
Yes. Regular gym workouts are beneficial for women with PCOS. Make a goal of 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic exercise per week. Do strength training exercises on two non-consecutive days per week. Avoid intense workouts because these can increase cortisol levels.
Which is the worst exercise for PCOS?
The worst exercises for PCOS are those that excessively elevate stress levels or put excessive strain on the body. High cortisol can worsen PCOS symptoms by disrupting hormones and promoting belly fat storage. For example, long-distance running without adequate rest, intense weightlifting without guidance, etc.
What is the best time to exercise for PCOS?
The best time to exercise for PCOS depends on your body’s response and schedule. Listen to your body and choose a time when you feel most energetic. However, morning and evening are considered as best times to exercise for PCOS.
Can exercise start my period?
Yes, exercise can help regulate your menstrual cycle, especially for women with PCOS. Regular physical activity can improve hormone balance, reduce insulin resistance, and decrease stress levels, all of which contribute to more regular periods.
Conclusion:
Including a variety of exercises in your routine can be a game-changer for getting rid of PCOS belly and improving overall health. Cardiovascular workouts burn calories and reduce body fat, while strength training builds muscle, boosts metabolism, and supports hormonal balance. High-Intensity Interval Training (HIIT) offers time-efficient fat-burning benefits, and yoga helps in reducing stress and enhance digestion.
The key is consistency and a holistic approach. Pair regular exercise with a balanced diet, proper hydration, and stress management to achieve the best results.