What is a girl to do? You know you need to find a way to work out but you don't have the time, energy or the bandwidth to create a routine. PCOS has sucked the energy out of you and has made you feel like crap.

There is no doubt that finding time, energy and confidence to hit the gym can be challenging for women with PCOS. However, the good news is that you don't need a gym membership or fancy equipment to get started working out. Bodyweight training, a versatile and effective exercise, can be done anywhere and by anyone, regardless of fitness level.  

Bodyweight training involves using your body weight as resistance to build strength, improve flexibility, and enhance cardiovascular health. This can be crazy beneficial for women with PCOS because they improve insulin sensitivity which is super common in PCOS. These convenient, free exercises also support hormonal balance by regulating stress and testosterone levels, while promoting weight management through calorie burn and muscle building.

Additionally, they reduce inflammation, a frequent issue in PCOS, and enhance cardiovascular health without placing excessive strain on the body. This combination of benefits makes bodyweight exercises an effective, low-impact option for managing PCOS symptoms.

___________

Here are some bodyweight exercises that can form the foundation of your workout routine:

Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, triceps, and core.

How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Keep your body in a straight line throughout the movement.

Squats

Squats are excellent for strengthening the legs, glutes, and core.

How to do it: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back as if sitting in a chair. Keep your chest up and your knees in line with your toes. Return to the starting position.

Planks

Planks are a great exercise for building core strength and stability.

How to do it: Start in a push-up position but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels. Hold this position for as long as possible while maintaining proper form.

Lunges

Lunges target the legs and glutes while also improving balance and coordination.

How to do it: Stand with your feet together. Step forward with one leg and lower your body until both knees are bent at 90 degrees. Push back up to the starting position and repeat on the other side.

Burpees

Burpees are a full-body exercise that combines strength and cardio.

How to do it: Start standing, then drop into a squat and place your hands on the floor. Jump your feet back into a plank position, perform a push-up, then jump your feet back to your hands. Explosively jump up to return to standing.

___________

Structuring Your Workout

A well-rounded bodyweight workout routine should include exercises targeting different muscle groups and incorporating strength and cardio elements. 

Here’s a sample workout to get you started:

Warm-Up: 5 minutes of light cardio (jogging in place, jumping jacks)

Circuit: Perform each exercise for 30 seconds, followed by a 15-second rest. 

Repeat the circuit 3 times.

• Push-Ups

• Squats

• Planks

• Lunges

• Burpees
  

Cool Down: 5 minutes of stretching, focusing on the major muscle groups used in your workout.

___________

1. Prioritize proper form during exercises to minimize the risk of injury and ensure that you’re effectively targeting the intended muscle groups. If you’re uncertain about your technique, consider enlisting the guidance of a qualified fitness expert to provide personalized instruction and feedback. 

2. Progress gradually by starting with simpler variations of exercises and gradually increasing the intensity as you build strength and proficiency. For instance, begin with modified versions of movements like knee push-ups before advancing to more challenging variations. 

3. Consistency is paramount in achieving desired outcomes, so strive to incorporate bodyweight training into your routine regularly and remain patient as you progress toward your goals. It’s also crucial to listen to your body and respond to any signals of discomfort or strain by taking adequate rest and seeking professional guidance if necessary. 

4. Keep your workouts engaging and effective over time, don’t hesitate to experiment with different exercises, variations, and training protocols to maintain motivation and avoid performance plateaus. By implementing these practical tips, you can maximize the benefits of bodyweight training and progress steadily toward improved strength, endurance, and overall fitness.

___________

Take Control of Your PCOS Journey Today!

Ready to transform your kitchen into a wellness haven? Start by incorporating these PCOS-friendly foods and cooking tips into your daily routine. Remember, small changes in your diet can lead to big improvements in your health and energy levels!

Join our community of empowered women and get exclusive recipes, nutrition advice, and PCOS support straight to your inbox. Subscribe now and take the first step towards a healthier, happier you!

Here's a medical disclaimer you can include at the end of your blog:

___________

Medical Disclaimer

The information provided in this blog is for informational purposes only and should not be considered medical advice. It is not intended to replace professional medical diagnosis, treatment, or advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or health routine, especially if you have a medical condition like PCOS. Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.