21 Exercises for Women with PCOS

1. 21 Exercises for Women with PCOS Living with Polycystic Ovary Syndrome (PCOS) can pose unique challenges for women, particularly regarding weight management. PCOS affects hormone levels, often leading to weight gain, especially around the abdomen, and making weight loss more challenging. However, balanced activity and diet improve weight management. info@aqfsports.co.uk www.aqfsports.co.uk

2. Challenges Faced by Women with PCOS: Hormonal Imbalances Create “Belly Pouch” PCOS creates hormonal imbalances particularly insulin, androgens, and estrogen levels. Insulin Resistance Disrupts Normal Fat Distribution About 85% women with PCOS experience insulin resistance, where cells don’t respond effectively to insulin. Metabolic Issues Make Fat Loss Impossible PCOS can affect basal metabolic rate, leading to fewer calories burned at rest. . Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

3. Should women with PCOS exercise? Women can combat PCOs challenges effectively by increasing their physical activity. Exercise stimulates glucose uptake by muscle cells, reducing blood sugar levels and improving insulin sensitivity. This process helps in better management of insulin resistance. Physical activity, particularly HIIT and aerobic cardio exercises, break down fat deposits and increase metabolism. Body fat breakdown reduces overall body fat, particularly around the abdominal region. Strength training exercises promote muscle growth. More muscle mass increases resting metabolic rate, allowing the body to burn more calories even when at rest. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

4. Effective Everyday Exercises for Women with PCOs Bodyweight Squats Target Area: Works on quadriceps, hamstrings, and glutes. Gym Accessories/Equipment: None required, but comfortable clothing is recommended. Modified Push-Ups Gym Accessories/Equipment: Exercise mat (optional), comfortable clothing. Target Area: Engages chest, arms, and core muscles. Bench Press info@aqfsports.co.uk www.aqfsports.co.uk

5. Standing Leg Raises Gym Accessories/Equipment: None required, but a stable surface for support if needed. Target Area: Works on hip abductor muscles, improving hip stability. Seated Leg Extensions Gym Accessories/Equipment: Chair with back support, comfortable clothing. Target Area: Targets quadriceps muscles in the front of the thighs. Yoga Target Area: Flexibility, core strength, and stress reduction. Gym Accessories/Equipment: Yoga mat, comfortable clothing, and possibly yoga blocks or straps for support. info@aqfsports.co.uk www.aqfsports.co.uk

6. Cycling Target Area: Lower body, especially legs, and cardiovascular system. Gym Accessories/Equipment: Stationary bike or regular bike, comfortable cycling attire, and a water bottle. Pilates Target Area: Core muscles, overall strength, and flexibility. Gym Accessories/Equipment: Pilates mat, comfortable clothing, and possibly a Pilates ball or resistance bands for added challenge. Swimming Target Area: Full body workout, particularly engaging the arms, legs, and core. Gym Accessories/Equipment: Swimsuit, goggles, and access to a pool. info@aqfsports.co.uk www.aqfsports.co.uk

7. Which Gym Exercises are Good for Women with PCOs? Leg Press Target Area: Primarily targets quadriceps, hamstrings, and glutes. Gym Accessories/Equipment: Leg press machine, comfortable workout attire, and weight plates. Lat Pulldown Target Area: Focuses on the upper back, particularly the latissimus dorsi muscles. Gym Accessories/Equipment: Lat pulldown machine, comfortable workout attire, and possibly lifting gloves for grip support. info@aqfsports.co.uk www.aqfsports.co.uk

8. Chest Press Machine Gym Accessories/Equipment: Chest press machine, comfortable attire, and weight plates. Target Area: Works the chest muscles (pectorals), shoulders, and triceps. Seated Row Machine Target Area: Engages the back muscles, primarily the rhomboids, latissimus dorsi, and biceps. Gym Accessories/Equipment: Seated row machine, comfortable workout attire. info@aqfsports.co.uk www.aqfsports.co.uk

9. What exercises are good for Women with PCOS belly? Cardiovascular Exercises (e.g., Brisk Walking, Cycling, or Jogging) Target Area: Aids in overall fat reduction, including the belly area. Gym Accessories/Equipment: Comfortable workout attire, supportive shoes, and access to suitable outdoor spaces or gym equipment. Plank Variations Target Area: Engages the entire core, especially the deep abdominal muscles. Gym Accessories/Equipment: Exercise mat (optional), comfortable clothing. info@aqfsports.co.uk www.aqfsports.co.uk

10. Russian Twists Target Area: Focuses on obliques (side abdominal muscles) and overall core strength. Gym Accessories/Equipment:Medicine ball or weight (optional), exercise mat, comfortable clothing. Bicycle Crunches Target Area: Engages rectus abdominis (frontal abdominal muscles) and obliques. Gym Accessories/Equipment: Exercise mat (optional), comfortable clothing. Standing Side Crunches Target Area: Focuses on obliques and helps trim the waistline. Gym Accessories/Equipment: None required, but a comfortable workout area is beneficial. info@aqfsports.co.uk www.aqfsports.co.uk

11. The Bottomline PCOs is a challenging health condition which can depreciate your quality of life greatly. While it looks like an uncontrollable hormone monster, the truth is that you can manage weight loss by doing effective exercises for women with PCOs regularly. info@aqfsports.co.uk www.aqfsports.co.uk

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