Taking painkillers every month may feel like the easiest option, but many women now prefer natural ways to manage discomfort. Squat exercises during periods offer a gentle, effective method to ease cramps while supporting pelvic health without stressing the body.
When combined with simple pelvic-floor exercises and yoga poses, squatting during periods can help improve blood circulation around the uterus, reduce muscle tension and promote relaxation. The best part? You only need a mat and 5-10 minutes a day.
What Science Says About Squat Exercises During Periods
Research has shown promising results for movement-based relief. A controlled study published in 2021 observed that women who practiced squat exercises during periods, along with basic yoga, experienced.
- Reduced menstrual pain intensity
- Better uterine blood circulation
- Lower stress and emotional discomfort
- Improved overall physical comfort
The key finding was that combining squats with yoga worked better than yoga alone, making these exercises a practical addition to period care.
Why Squat Exercises During Periods Help
During menstruation, the muscles and blood vessels around the uterus can tighten, leading to cramps and lower back pain. Gentle squat exercises during periods help by
- Increasing blood flow to the pelvic region
- Relaxing the pelvic floor muscles
- Improving hip mobility and posture
- Reducing lower back and abdominal tension naturally
These movements are low-impact, slow and supportive, ideal for days with menstruation.
Best Squat & Pelvic-Floor Exercises for Period Relief
You don’t need a workout session. Just a few mindful movements are enough.
1. Wall Squat (Supported)
- Stand with your back against a wall
- Keep feet shoulder-width apart
- Slowly slide down until your thighs are parallel to the floor
- Hold for 20-30 seconds
- Repeat 3-4 times
Benefits: Supports posture, stabilizes the pelvis and relieves lower back pressure.
This is one of the safest squat exercises during periods.
2. Sumo Squat
- Place feet wide apart, toes slightly outward
- Lower into a squat while keeping the spine straight
- Engage the core gently as you rise
- Perform 10-12 slow repetitions
Benefits: Opens hips, reduces pelvic tightness and strengthens inner thighs.
3. Deep Yogi Squat (Malasana)
- Stand with feet shoulder-width apart
- Lower hips into a deep squat
- Keep heels grounded and chest lifted
- Hold for 30-60 seconds with calm breathing
Benefits: Releases pelvic floor tension, supports digestion and enhances uterine circulation.
4. Pelvic Tilts (Lying Down)
- Lie on your back with knees bent
- Gently tilt the pelvis upward, then relax
- Move slowly for 15-20 repetitions
Benefits: Relieves lower back stiffness and eases menstrual cramps.
5. Supported Child’s Pose
- Kneel on the mat and widen your knees
- Place a pillow or cushion under the chest
- Rest arms forward or beside the body
- Breathe deeply for 1-2 minutes
Benefits: Calms the nervous system and soothes abdominal discomfort.
Related Articles You Should Read
Post Period Detox
5 Benefits of HIIT Workouts for Weight Loss at Home
6 Effective Yoga Poses to relieve Menstrual Cramps
5 Tips How Can I Make My Period Cycle Healthy
When & How Often to Do Squat Exercises During Periods
- When: Start at the first sign of cramps or on day one of your cycle
- Duration: 5-15 minutes daily, based on comfort
- Frequency:
- During periods: Daily
- After periods: 2-3 times a week for pelvic health maintenance
Safety Tips to Keep in Mind
- Listen to your body and avoid pushing into pain
- Use walls, pillows or blocks for support
- Stay hydrated after exercising
- Avoid deep squats if you experience knee pain or dizziness
According to Apollo Hospitals- Benefits Of Exercise During Periods
Conclusion
Instead of skipping movement during your cycle, incorporating squat exercises during periods can be a gentle and effective way to manage cramps naturally. These simple exercises support circulation, relax tight muscles and help you feel more balanced and comfortable, without relying solely on medication.
Small, mindful movements can make a big difference in how your body feels each month.
FAQs
Are squat exercises during periods safe?
Yes, gentle and supported squats are generally safe when done mindfully.
Can squats really reduce menstrual cramps?
They help improve blood flow and relax pelvic muscles, which may ease cramps.
How long should I practice these exercises daily?
5-10 minutes per day is usually enough for relief.
Are deep squats allowed during menstruation?
Yes, if comfortable. Always avoid strain or pain.
Can beginners do squat exercises during periods?
Absolutely. Start with wall squats and supported poses.
Do these exercises help with back pain during periods?
Yes, they often reduce lower back stiffness and tension.
Can I do these exercises if I feel tired?
Yes. Choose supported poses like Child’s Pose or wall squats.