Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that can lead to various symptoms, including weight gain, insulin resistance, irregular menstrual cycles, and excess androgen levels. Managing these symptoms often involves a combination of dietary changes, medication, and exercise. Among these, exercise plays a unique role: it can help reduce insulin resistance, promote fat loss, and support mental well-being.

Below, we’ll explore five effective, PCOS-friendly exercises that promote hormone balance, support weight loss, and are suitable for various fitness levels.

1. Strength Training

Strength training, also known as resistance training, is highly beneficial for women with PCOS. Studies show that resistance training can improve insulin sensitivity, boost resting metabolism, and help reduce body fat, all of which are particularly helpful for managing PCOS symptoms.

How to Incorporate Strength Training: Start with simple bodyweight exercises like squats, lunges, and push-ups. As you build strength, gradually add weights, such as dumbbells or resistance bands. This helps to increase muscle mass, which not only burns more calories but also improves metabolic health.

For those looking to invest in quality equipment for home workouts, check out White Lion Athletics for durable fitness gear, including resistance bands and free weights.

2. Low-Intensity Cardio

While high-intensity cardio has its benefits, low-intensity steady-state (LISS) cardio may be especially beneficial for those with PCOS. LISS activities like brisk walking, light jogging, or cycling help to burn calories without spiking cortisol, the stress hormone, which is often elevated in women with PCOS.

How to Incorporate LISS Cardio: Aim for 30 to 45 minutes of low-intensity cardio 3 to 5 times per week. If you’re just starting out, begin with 10 to 15 minutes and gradually increase your duration. Walking outside or on a treadmill can be a great way to ease into a consistent routine while giving your body time to adapt to exercise.

3. High-Intensity Interval Training (HIIT)

HIIT involves alternating between short bursts of intense exercise and periods of rest or lower-intensity movement. HIIT workouts are efficient for fat burning and can improve insulin sensitivity—a key factor for those managing PCOS.

How to Incorporate HIIT: You can begin with exercises like jumping jacks, burpees, or high knees for 30 seconds, followed by 30 seconds of rest. Repeat for 15 to 20 minutes. Aim to do HIIT workouts twice a week, as too much intensity may stress your body.

Since HIIT requires minimal equipment, it’s easy to do at home. For accessories like resistance bands or sliders that enhance HIIT workouts, visit White Lion Athletics, which offers a range of reliable fitness products.

4. Yoga and Pilates

Yoga and Pilates are low-impact forms of exercise that are known to reduce stress, improve flexibility, and promote muscle tone. Yoga, in particular, has been shown to reduce androgen levels and improve mood in women with PCOS. Both forms of exercise encourage deep breathing and mindfulness, which can help lower cortisol levels.

How to Incorporate Yoga and Pilates: Begin with yoga poses like downward dog, cobra, and warrior poses. Pilates can be a great way to strengthen your core and improve posture. Even a 10- to 20-minute session can help ease symptoms of PCOS and reduce stress. For a full experience, consider joining a class or using online videos designed specifically for PCOS.

5. Core-Focused Workouts

Core exercises can improve posture, reduce lower back pain, and support overall physical health. For women with PCOS, strengthening the core also enhances stability and balance, which can aid in other forms of exercise.

How to Incorporate Core Exercises: Core-focused workouts can include planks, leg raises, and Russian twists. Aim to include a few core exercises in each workout session or dedicate a day specifically to core strengthening. Start with two to three rounds of each exercise and gradually increase as you build strength.

Using accessories like stability balls or medicine balls can help target core muscles more effectively. Check out White Lion Athletics for quality options to add to your workouts.

Building a Sustainable Routine

When creating a fitness routine, it’s important to listen to your body and adjust exercises as needed. With PCOS, energy levels may fluctuate, so stay flexible and focus on consistency rather than intensity.

Starting with two or three of these exercises per week is a good approach, gradually increasing as you feel more comfortable. By integrating these exercises into your routine, you’re not only supporting your hormonal health but also taking a proactive step toward managing PCOS in a healthy way. And remember, White Lion Athletics offers an array of fitness tools to help make your workouts more effective and enjoyable.

One or more of the links above are affiliate links, meaning, at no additional cost to you, we will earn a slight commission if you click through and make a purchase. Each of these products is chosen by a trusted member of our team.