PCOS WORKOUT – Exercise for Women with PCOS (Balance your Hormones) by Qualified Trainer

PCOS WORKOUT – Exercise for Women with PCOS (Balance your Hormones) by Qualified Trainer



7-Minute PCOS Workout at Home to Balance Hormones and Reduce PCOS Symptoms.
The workout has 7 different PCOS exercises to help with healthy weight loss, increase muscle tone and boost cardiovascular health. All the moves are standing, and you do not need any equipment. The routine is easy to follow, and as a qualified trainer with an interest in women's health, you are in safe hands. This workout focuses on EPOC ( I explain in the video), which has the after-burn effect and we also use full-body moves to ensure we get the best results.
BLOG ABOUT PCOS AND HOW EXERCISE HELPS: https://lwrfitness.com/how-exercises-can-help-with-pcos-polycystic-ovary-syndrome/

QUALIFIED TRAINER WORKOUT
LOW IMPACT
ALL STANDING
APARTMENT FRIENDLY
PCOS EXERCISES

00:01 Introduction to PCOS Workout
00:34 Quick Warm-Up and Mobility
01:31 PCOS EXERCISE 1: Cardio Side Hops
02:31 PCOS EXERCISE 2: 2 Squats to Lateral Side Lunge
03:35 PCOS EXERCISE 3: Skaters Lunge with Side Throw
04:35 PCOS EXERCISE 4: 4 Arms Up Punches to 4 Straight Leg Kicks
05:34 PCOS EXERCISE 5: Cardio Abs and Waist Sculptor
06:37 PCOS EXERCISE 6: Back Ward Lunge and Lift
07:35 PCOS EXERCISE 7: Knee Lift to Cardio Step Back
08:38 High 5

UNDERSTANDING MORE ABOUT PCOS:
PCOS stands for Polycystic Ovary Syndrome. It is a hormonal disorder that affects women of reproductive age. In PCOS, the ovaries may develop small cysts (fluid-filled sacs) and fail to regularly release eggs. Instead, the eggs may remain in the ovaries, leading to hormone imbalances.

SYMPTOMS OF PCOS (these can vary but often include)
Irregular menstrual periods: Women with PCOS may have infrequent or prolonged menstrual cycles, or they may experience heavy bleeding.
Hyperandrogenism: This refers to higher levels of androgens (e.g., testosterone) in the body, leading to symptoms such as hirsutism (excessive hair growth on the face, chest, back, etc.), acne, and male-pattern baldness.
Polycystic ovaries: On ultrasound imaging, the ovaries may appear enlarged and contain multiple small cysts.
Weight gain: Many women with PCOS may struggle with weight gain or have difficulty losing weight.
Infertility: Irregular ovulation can make it harder for women with PCOS to conceive.
Metabolic issues: Insulin resistance associated with PCOS can increase the risk of type 2 diabetes and other metabolic disorders.
Mood changes: Some women with PCOS may experience mood swings, depression, or anxiety.

Since PCOS is a complex condition, it's essential for individuals experiencing symptoms to consult a healthcare professional for a proper diagnosis

#pcos #pcosworkout #pcoslifestyle #lucywyndhamread #womenshealth

this is a PCOS workout now PCOS stands for polycystric ovary syndrome and two things that can really help naturally are exercise as well as nutrition and I'm going to help you with them both and as a qualified female trainer that's been teaching for nearly 30 years I really have a passion about women's health so all the moves are standing you don't need any equipment and I'm going to be doing it with you in real time and we're going to start with a quick little warm up so if you're ready let's get going so just follow along while we do your warm-up we're going to start with 10 of these side steps and just give me that little elbow Bend so you're just stepping from one side to the other so this is very light cardio just to Simply warm up your body now hands in front now give me these hamstring curls you're just bending through the knee drawing down the arms so just mobilizing all your major joints and now just reach across so we're doing a little bit of a trunk rotation so we're just warming up through your core and just go from one side to the other and that's just going to prepare us for the workout ahead so we're going to get started but what we're going to do I'm just going to quickly preview the first move so just watch so you can become familiar with the first exercise we're going to be doing these lateral hops from one side to the other so we're taking that move nice and wide so let's get ready come into position for me and we're going to take it to the side from one side to the other now you're going to be doing this for 45 seconds you can see on the left that Arrow represents 45 seconds so let's just keep going we've got no repeaters today and you can also see your seven minute workout countdown clock on the right and these exercises are really going to help with PCOS and the reason being it's slightly like hit training so we're doing 45 seconds where we're doing these exercises which are going to help reduce symptoms then you get 15 seconds where we have a little bit of light recovery so let's just go from one side to the other make that move nice and dynamic we're doing that lateral side hop all right well done so now you can just March out take a deep breath in deep breath out you can see the next move we're going to do two of these power squats and you're just going to reach over to the side then you take it two power squats and then take it to the opposite side so let's get ready and give me squat come up Squat and now step that foot out reach your hand over and keep that going deep powerful Squat and then travel that over so just keep repeating so the benefit here we're going to get your heart rate up we're also really then working on your lower body strength as well and the benefit of this specific workout I've created for PCOS is that it's really going to help increase your metabolic health so this is where it's really important if you're wanting healthy weight loss this is really going to help increase that that's good keeping that going always make sure you keep those toes slightly lifted so we're keeping those knees way behind the line the toes as you go from one side to the other all right that's good okay just March out for me now deep breath in deep breath out so this next move so powerful you'll love this this is going to be really amazing to really get your heart rate up so really good hip move what we're going to do you're going to take a side step and just imagine you're throwing something imagine you've got a big ball and you're going to throw it to the side so something that we're focusing on in this workout is known as Epoch excess post oxygen consumption so this seven minute workout what it's going to do it's going to naturally raise your calorie burn for hours afterwards and this is where this really helps with PCOS this is why it's going to be really beneficial so let's just keep going side step and push through those arms going and the second time you come back to do this workout remember you can always mute me you don't have to have me coaching you and you can just put on your favorite music that's good keeping that going powerful move and now World answer now bring it back this is your recovery take a deep breath in deep breath out and you can see the next move we're going to be going for doing four of these power punches directly up then four power punches in front with a kick so let's get ready punch those arms up and then kick in front that's good and keep alternating for each of these and of course the other thing that's really important when we're looking at this condition is really focused on healthy eating and it's about just having a well-balanced start cutting out processed foods avoiding sugars just go for healthy natural foods and I've got loads of free recipes you can find on my website just to get some inspiration let's just keep going and just kick that leg in front four of those power punches punch those arms up doing really well focus on keeping that upper body straight keep those core tummy muscles engaged as well all right that's good and last few punches all right just March out deep breath in deep breath out and we'll just have a look at your next move coming up so this one we're going to be in a wide stance and you're going to do opposite elbow to knee alternating from one to the other so we're going to take the arms up and now reach it across so it's opposite now but elbow to the inside of the knee keep those core muscles tight and by keeping the stance wider just means we're really working harder through those core muscles and the benefit with all these moves these are full body so what they're doing is they're going to be targeting so many muscle groups going to really help balance out through your hormones it's going to really help with your metabolic Health your joint health good keeping that going and it's making you physically fit and strong and remember the bigger picture it's not about how we look it's always about our health your health should be your number one priority all right that's good keep that going all the way to that timer bar reaches at the top and well done all right just March out deep breath in deep breath out so remember this is where you get your recovery back so next move you're going to be in a wide starch you're going to step one foot back and take both arms directly above your head so start with the feet slightly wider than hip width distance part step back come up to the center step back so this one here really powerful move and what we're doing is we're activating muscle tissue through your lower body so working lots of major muscle groups we're also working through your arms and your upper body keeping that nice and strong and remember it's always just about living that healthy lifestyle it's loving who you are drinking plenty of also getting plenty of sleep eating a healthy diet and making excise really a regular part of your routine you know and you can do this workout safely it's body weight you could do this daily and just step that back all right well done and just come back up and just March out and then we're just going to have a look at your final move really lovely one here so what we're going to do with this we're going to do it where you take your knee up then you step the foot back so just get used to it takes a little bit of coordination so we're gonna get ready so drive the knee up step the foot back Drive the knee up open the arms that's good keeping that going and the more often you do this you'll become familiar with these exercises doing really well that's good and halfway through we're going to change and take that to the opposite leg but let's just keep on that one knee up step that foot back drive that knee up keep those core muscles tight change the leg Drive up step it back and as a trainer I've been teaching now for over 30 years on my website you can find lots of blogs free challenges and on my YouTube channel I've got hundreds of workouts you can follow because the PCOS it's simply about moving your body finding exercise you like but this hit one is really good as it has that Epoch effect excess post oxygen consumption well done let's just March out deep breath in deep breath out I've got to keep going to that timer reaches those seven minutes and let's just get that heart rate slowly back down just slow that pace down and really well done for doing your workout so well done there is your high five now you've got two options if you want to do a little bit more working out perhaps you want to really strengthen and tone certain errors I've got all my five minute playlist you can click up here choose any of them or if you're finished for today come and do a full cool down stretch with me click up here and then really well done for today and I'll see you back on my YouTube channel tomorrow

#PCOS #WORKOUT #Exercise #Women #PCOS #Balance #Hormones #Qualified #Trainer

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