10 Exercises You Can Try to Treat Irregular Periods

1. Crunches 

It is one of the most popular exercises focusing on strengthening the abdomen. Performing crunches puts pressure on the abdominal area and works the core muscles. Besides tightening and toning the muscles, crunches also induce menstruation. Here are forms of crunches to try at home:

• Twisted crunch – Lie down on the back while placing the hands behind the head. Bend the knees and put the feet on the ground. Lift the upper body. Bring the right knee to the chest and bend the left elbow towards the right knee. Repeat the same for the left knee while bending the right elbow towards the knee. 
• Reverse crunch – Perform this exercise to get periods immediately as it works on the pelvic area and induces periods. Lie flat on the back while resting hands rest on the side, slowly bend the knees, and raise the legs off the floor. Pull the knees towards the face upon inhaling, hold the position for a few seconds, and release the legs on the ground while exhaling

2. Spot Jogs

This is an easy, breezy exercise that triggers timely menstruation. Spot jogging moves the entire body, which helps in improving blood circulation to the abdominal area and the rest of the body. As the activity boosts blood circulation, it stimulates hormone production, which helps regularise the menstrual cycle.

3. Squat Jumps 

This exercise is not only effective for toning legs but also for regularizing periods. Jump squats put pressure on the abdomen, leading to muscle contraction and expansion, helping get periods faster.

4. Standing Twists

It is one of the simplest exercises that are highly effective in treating irregular periods. Twisting the upper body from the abdomen while standing stimulates the pelvic muscles. As the muscles are worked upon, they become stronger and aid faster menstruation.

Besides standing twists, abdominal twists are also quite effective. They stimulate the muscles in the lower body and improve blood circulation. Sit on the mat and keep the knees bent. Lean the upper back slightly while keeping the knees bent. Move the upper body from right to left and left to right in a twisting motion to work on the pelvic muscles.

5. Baddhakonasana

Baddhakonasana, also known as the butterfly pose, is a form in yoga often recommended for women suffering from polycystic ovary syndrome (PCOS). In this asana, a person sits in a meditation position while bringing together the feet in the center. One has to hold the left and right feet in the center with both hands and flap the thigh like a butterfly. This asana strengthens the pelvic area and works out the pelvic muscles, helping women get periods on time.

6. Pranayama

Intense exercise is one of the reasons for irregular periods, as it perturbs hormone production. Short menstrual cycles or early periods require slowing down exercise intensity and focusing on light exercise. Pranayama involves breathing exercises that help release stress, tension, and anxiety and stabilise hormone levels. 

7. Running 

Regular running is good for overall health as it improves aerobic function and stimulates blood circulation. Running improves pelvic function and is a great way to get periods on time. If not a fan of running, try brisk walking every day. 

8. Scissors 

This exercise is excellent for loosening the pelvic muscles that help regularise periods. Lie down on the mat and raise both legs. Slowly lower the left leg and raise the head and shoulder slightly. With the support of the hands and head raised, raise the right and left leg alternately. 

9. Vajrasana 

This yoga pose is quite effective for treating issues related to indigestion and acidity. Regular practice of the pose helps strengthen the pelvic area, treat urinary problems, and cure irregular periods. It is a simple sitting pose where one has to kneel and sit back on the legs to reduce the weight on the knees. 

10. Forward Bend 

It is a simple yoga pose that helps crunch or squeeze the abdominal muscles. It is a recommended exercise to get periods immediately and help relieve menstrual cramps. Stand with both feet slightly apart and arms resting on the sides. On inhaling, stretch the arms, and upon exhaling, bring the arms out to the side while hinging forward to touch the floor. It is okay to bend the knees to touch the floor.  

The consumption of certain foods also helps in regularising periods. Some of the common food items that are highly recommended include raw papaya, cinnamon, turmeric, ginger, bitter gourd, and flaxseeds.