Squats encourage menstruation by waking up your abdominal and pelvic muscles. You can also tense up your stomach by doing sit-ups and twisted crunches. These moves work your core muscles up to encourage menstrual bleeding. The standing twist can be done anywhere, and it gets your muscles moving. Thirty minutes of running, jogging, or walking are other ways to induce a period.
Aunt Flo is a blessing and a curse. She’s a sign that our bodies are healthy! Unfortunately, she also has a habit of showing up at the most inconvenient time. She can make it hard to plan for a big event, like a vacation or a wedding.
Luckily, you can do certain exercises to get period early. They don’t mess with your hormones, so they’re safe. You’ll also get a good workout, so why not?
Here are the five best exercises to start period early.
9 Exercises To Get Periods Early
Lower body workouts are great ways of inducing your period. They stimulate the muscles in your abdomen and pelvis, and get things moving. A workout for your thighs is a major plus, too.
- First, position your feet shoulder width apart.
- Lower your buttocks until your hips fall just under your knees. Make sure your back is straight, and your feet are flat. Place your weight on your heels, not your toes. Your hands can be clasped together or held out in front of you.
- Hold the squat for a second.
- To finish one rep, return to the starting position.
Remember to use your core muscles as support. Doing this will make your period come sooner.
Reps: 10 to 15
Sit-ups are another basic workout and double as exercises that induce menstruation. The continuous movement works by tensing up your abdominal muscles.
- Lie down on your back; bend your knees and place your feet flat on the ground, hip width apart.
- Cross your arms over your chest and lift your upper body. It’s crucial that you use your stomach muscles and not your back. This will limit the risk of injury while encouraging menstruation.
- After 1 second, lie back down. This completes one sit-up.
Reps: 10 to 15
3. Twisted Crunches
One of the best exercises that induce menstruation is the bicycle crunch. This move puts your abdominal muscles to work! You exercise both sets of ab muscles while toning your thighs.
- Start on your back and position your hands behind your head; bend your knees and plant your feet on the ground.
- Lift your upper body and lift your right knee to your chest.
- Bend your left elbow toward your right knee while keeping your left foot flat. Again, use your core muscles. Don’t strain your neck or pull on your head.
- Then, lie back down.
- Repeat with the left knee and right elbow. This finishes one rep.
Reps: 10 to 15
4. Standing Twists
The standing twist is great when you want to get your periods early. It’s so simple that you can do it even while waiting for a bus or during your lunch break.
- With your feet hip width apart, place your hands on your hips.
- Twist your upper body to the right until your back tightens. Don’t overdo it, though.
- Return to the center.
- Then, twist to the left and return to the center again. This completes one rep.
Reps: 10 to 15
The repeated leg movement of running will “wake up” your pelvic area. Not a fan of running? Jogging or walking will work fine, too. All these exercises will help you get your period sooner.
For added benefits, move your arms with each stride. It’ll stimulate the torso even more. If you’re up for a challenge, try going up a hill for added pressure on your core.
Reps: 30 minutes
6. Abdominal Twists
Abdominal twists are great to stimulate muscles and blood in your lower body. Once you mastered the twist, you could take it up a notch and do the exercise with a medicine ball.
- Sit on a mat with your knees bent.
- Lean slightly backward and keep your back as flat as possible.
- Move the upper part of your body from to the right, like a seated twist.
- Make sure your knees don’t move.
- Return to the center and turn to the left, this is one rep.
7. Reverse Crunches
Another great way to get those pelvic muscles moving in order to get your periods early is to do reverse crunches.
- Lie down on the mat and let your arms rest on either side.
- Bend your knees and raise your legs slowly off the floor.
- Your thighs need to be perpendicular to the floor and your feet firm on the ground.
- Inhale and pull your knees towards your face.
- Hold this position for a few seconds.
- Exhale and release your legs slowly back to the ground.
8. Stability Ball Knee Tuck
This might seem a little tricky but once you get the hang of doing a stability knee tuck, it is great for your stomach and pelvic muscles.
- Place the stability ball on a mat.
- Lie down on the ball with your face towards the floor.
- Carefully, walk forward with the help of your arms.
- The ball should roll back to your legs and your body should be supported by your arms.
- If you master this, you can try lowering your chest to your knees with your hands outstretched in front
This is an inner thigh workout that loosens up your pelvic muscles.
- Lie down on the mat and raise your legs.
- While the legs are straight, lower the left leg slowly until it is just a few inches away from the floor.
- Now, raise your head and shoulders slightly so you could hold the back of your right leg and pull it slightly towards you.
- Do the same thing for the other leg.
These exercises won’t work immediately, but they’ll certainly speed things up. You can also get your period to come sooner by de-stressing and applying a heating pad. Yoga and Pilates will also help.