THE menstrual pain affect a large number of women. And some suffer much more than others. But fortunately, it is possible to reduce them with a few exercises targeting the abdominal muscles.
How to relieve period pain?
Between work and family life, is it almost impossible for you to find time for yourself? Freeing up an hour to exercise seems unrealistic to you? Especially during your period, it is particularly frustrating to not have enough time to do everything you want…
But don't worry, there are efficient and easy-to-integrate solutions in a busy schedule. Here are 6 exercises that will not only help strengthen your abdominal muscles, but also reduce strain. inconveniences of painful periods.
Now, in 15 minutes of exercise per day, you will be able to take care of your body and improve your well-being. If your time is valuable, remember that your health is even more valuable!
6 abs exercises to reduce your period pain
The plank – Strengthen your core and reduce pain during periods
First, you have the famous plank, a great classic of core exercises. This posture is performed on the forearms or with arms outstretched, ideally with legs outstretched. But if you have difficulty holding this position, you can also put your knees on the ground.
Once in place, sheath and contract the muscles of your body for 30 seconds to 1 minute. Release, then hold the original position again. Repeat several times a day.
This exercise is great for strengthen abdominal muscles And reduce pain during the menstrual cycle. By toning the deep muscles of your core, you help alleviate menstrual cramps and back pain.
In addition, holding a plank also helps strengthen the entire supporting muscles of the torso. Spine, hips, upper and lower back… This significantly improves your posture and your stability.
Finally, by strengthening the abdominals, particularly the transverse muscle, this exercise also reduces feelings of discomfort in the trunk. It is also the ideal complement to the pelvic floor and perineum training. Practiced regularly and with good technique, the plank is one of the best core exercises.
Reverse Crunch – Works your lower abs and improves blood circulation
Then, the reverse crunch is also a great exercise. It not only works your abdominal strap, but also contributes to improve your blood circulation. This is thanks to the upward movement of the legs.
Unlike the classic crunch, which consists of raising the bust, the reverse crunch involves raise your legs. Both work the abdominals, but in different ways.
So, lie down on a mat with your back in a neutral position and your arms alongside your body. Next, lift your legs up and bend them 90 degrees. Finally, contract the deep muscles to lift your lower back and hips from the ground. Be careful, your stomach must remain flat, without forming a bump or point.
By engaging the trunk in this way, the movement increases blood flow in the abdomen. A very useful boost to vital organs! Additionally, better circulation can help relieve menstrual pain by limiting cramps.
Finally, the reverse crunch is an exercise simple, effective and particularly gentle. It is less aggressive on your muscles and joints than other impact movements.
Glute Bridge (Pin Lift) – Tones the glutes, hamstrings and lower back
Third, you have the gluteal bridge, or pelvic lift. This is one of the best bodyweight exercises for tone the glutes, hamstrings and lower back. It will allow you to strengthen these muscle groups, while improving your cardiovascular capacities thanks to its rapid movements.
This exercise can be done anywhere, because it does not require any equipment:
- Lie on your mat with your knees bent and your feet flat on the floor.
- Then lift your butt off the floor until your body forms a straight line between your shoulders and knees.
- Finally, hold the bridge position for 10 to 20 seconds, before gently lowering the pelvis to the floor.
Also try variations. Make it a core exercise by staying in position longer (30 seconds or even 1 minute). Or on the contrary, speed up the pace of ascents and descents.
In addition to strengthening the abs and the posterior chain, the gluteal bridge also improves coordination and balance. It is also an excellent Kegel exercise For strengthen your pelvic floor. It is therefore very versatile. With regular practice, you will quickly see real progress.
Both in terms of your muscular strength and the flexibility of your trunk and lower back. This relaxation could even help to reduce cramps during your period.
Side plank – Improves posture and core
Alongside the classic board, the side plank is one of the best core exercises. Accessible to people of all levels and all physical conditions, it improves posture and abdominal muscles.
When you do a side plank, you contract the oblique muscles for at least 20 or 30 seconds. But you also work deep muscles, the transverse, the lower back, and even the arms and shoulders.
Finally, strengthening the deep muscles of the trunk thanks to lateral sheathing can also reduce back and menstrual pain. In terms of execution, the side plank is done like a classic plank, but on the side. At arm's length or on the forearm, legs extended or knees on the ground. Adapt according to your possibilities.
Also vary the positions and durations, to progress towards more intense versions of lateral sheathing. For example, add a downward chest rotation every 5 seconds.
Leg Raise – Mobilizes the deep muscles of your core
By making correct and controlled leg raises, you mobilize the deep muscles of your trunk.
When you lift your legs off the ground, you fight against gravity and activate your entire core. This will tone your entire bust. While gaining balance and flexibility at the hips and lower back.
Furthermore, it is possible to raise both legs simultaneously or alternately, at 90 degrees or only at 45. Finally, the most flexible will keep the legs stretched, while the others will bend them slightly. But be careful, absolutely take care of your posture when you do leg raises!
Keep back flat on the ground, without digging your back, and with your shoulders perfectly straight. Finally, only use the strength of your abs to raise your legs. A common mistake is to strain the psoas, a hip muscle.
Crunch (classic abdominals) – Strengthens abdominal muscles and improves balance
Finally, the classic abs (crunch) also strengthen the stomach muscles and improves balance. A stronger core, less back pain and better posture. Here’s what they can do for you!
As with reverse crunches and pelvic raises, lie on your back and bend your legs. To do crunches without hurting yourself, avoid putting your hands behind your head. Placing them towards your ears will better protect your neck. Then, raise your chest by requesting your deep muscles as much as possible.
Crunches will mainly strengthen the superficial abs. But they can also stimulate the rest of the abdominal muscles if you do them correctly. A tip is to try to tuck the navel in to “stick” it against the spine.
A few minutes a day for lasting results
Reverse and classic crunch, planks, etc. Now you know the best exercises to work all the major muscles in your torso. At the same time simple and effective, they will constitute the basis of a good general training. Additionally, they will ask you little time, and no materials.
Finally, by strengthening your abdominal strap, you will also improve other aspects, such as your balance, your posture, your pelvic static and your blood circulation. And above all, stronger deep abs will undoubtedly help reduce your menstrual pain.
