How can kegel exercises improve your periods?

Most of us know that exercise helps with menstrual cramps, but kegel exercises for periods are a secret weapon for comfort and confidence. 

These gentle pelvic floor exercises for periods support better circulation, stability, and natural tension relief, reducing period pain with kegel exercises.

So in this blog, let’s learn about exactly which kegel exercises can help cramps.

How do kegels help during your period?

When your pelvic floor is strong, you get improved muscle control and blood flow. That can lessen discomfort and provide menstrual cycle support through exercise. 

Many users find that practising daily kegel exercises for menstrual health reduces bloating and relieves cramps.

What are the benefits of kegels during your period?

If you’ve ever wondered, can kegel exercises reduce period cramps? the answer is yes. These simple yet powerful movements help relieve tension in the pelvic region, making cramps feel more manageable. 

Practising kegel exercises for menstrual cramps and improved menstrual flow can also support better circulation, which is key to easing overall discomfort. When done regularly, kegel exercises for hormonal balance and smoother periods can lead to more stable and healthier cycles. 

In addition, kegel exercises for PMS relief can help reduce irritability and emotional tension in the days leading up to your period, making your overall experience feel a lot more in control and comfortable.

What are the best kegel exercises for period relief?

You don’t need a gym or fancy equipment to do kegel exercises for period health. Whether you’re dealing with bloating, tension, or heaviness, the right kegel exercises for menstruation support can help ease discomfort throughout your cycle.

1. Basic kegel holds: This is the simplest form of kegels. Just contract your pelvic floor muscles (as if you’re stopping urination midstream), hold for 3–5 seconds, then release. 

Practising this regularly supports period comfort and helps to alleviate period symptoms with exercise.

2. Bridge pose (Setu Bandhasana): Lie on your back with knees bent and feet flat. As you lift your hips into a gentle bridge, engage your pelvic muscles and breathe deeply. 

This pose combines kegel exercises and menstrual discomfort relief with better circulation during menstruation, especially for the lower abdomen and back.

3. Happy baby pose (Ananda Balasana): This calming asana opens your hips and is one of the best pelvic floor exercises for periods. 

While holding the pose, gently activate your pelvic muscles in short pulses. It’s great for managing Kegel exercises for menstrual cramps and reducing overall tension.

4. Child’s pose (Balasana) with gentle kegels: This is perfect during PMS or heavier flow days. Combine your kegel exercises for PMS relief with this deeply relaxing posture. It encourages a gentle pelvic squeeze-and-release cycle, making it ideal to reduce bloating before and during periods naturally.

5. Cat-cow pose (Marjaryasana-Bitilasana): This gentle yoga flow involves arching your back upward like a cat and then dipping it downward like a cow, creating a soothing wave-like motion through your spine. 

As you move through this yoga flow, softly contract your pelvic floor during each inhale and release on the exhale. This breath-guided movement supports hormonal balance through targeted exercise and improves menstrual cycle physiology.

These movements, when done consistently, deliver many benefits to your body, from better muscle control to reduced cramping and more stable cycles. 

Over time, they also help with period regulation, which is particularly beneficial if you’re experiencing irregular periods or looking to boost your menstrual health through movement.

Kegel exercises might seem small and simple, but their impact on your period can be very powerful. 

By strengthening your pelvic floor, you’re not only building long-term core stability, but also actively helping your body manage the ups and downs of menstruation. 

Like any habit, consistency is key. So stick with it, be kind to your body, and trust that even the smallest steps can bring real comfort throughout your cycle.

Your period doesn’t have to be something you just “get through.” With the right support and a few daily kegels, it can become something you move through with more ease, strength, and confidence.

Asan tip: Track it for better results

Pairing kegels with period tracking helps you stay on top of your menstrual health. The Asan Period Tracker lets you log symptoms like cramps, mood, cycle length, and many more important resources.

Ready to experience the difference?

Frequently asked questions

Can kegel exercises reduce period cramps?

Yes, regular pelvic strengthening boosts circulation and reduces pain.

Are kegels effective for heavy periods?

Absolutely. Kegel exercises for period health support muscle tone and flow management.

 How many kegels should I do a day?

Aim for 10–15 holds (3 seconds each), three times daily. Quality matters more than quantity.

Will they help with irregular cycles?

They can! Kegel exercises for menstrual cycle support may make your flow more predictable.

Can kegels replace medication?

They’re a natural remedy, helpful for mild discomfort but not a substitute if you have serious symptoms. Please seek proper medical guidance if you are facing these problems.

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