PCOD Weight Loss Exercises From Home: A Full Guide

Find out the best PCOD weight loss exercises with no equipment to do at home. Simple, quick and no-nonsense exercises, customized to restore hormones, burn stomach fat, and improve health.

Polycystic Ovarian Disease or simply PCOD is the most common hormonal disorder among women in the recent times.It causes inconsistent cycles, overweight, zits, and infertility in some women. Losing weight is one of the greatest problems that women with PCOD experience. The condition delays metabolism and endorses heaviness of the body, making it resistant to insulin, which increases the storage of fat.

But on a brighter note, PCOD weight loss can be achieved, especially by means of a healthy diet, lifestyle adaptations, and physical activity. The most superior? You do not require a posh gym protein or accessories. It is only possible to handle PCOD and cut down on weight without any problems by using regular and targeted exercises at home.

In this article, we discuss the best PCOD weight loss exercises at home, the reasons behind the effectiveness of these exercises, and how to incorporate these exercises into your life.

Why Exercise is vital to lose weight on PCOD

• Working out does not only mean burning calories. For women with PCOD, it becomes very crucial to enhance their collective hormonal health. Here’s why:

• Enhances insulin sensitivity: PCOD has a close relation with insulin resistance. Exercise increases the effectiveness of insulin so that even with insulin, your body does not store fat.

• Increases metabolism: The faster metabolism denotes that your body burns more calories with no exercise.

• Lowers stress hormones: Stress is an aggravation of PCOD. Exercise reduces cortisol (a stress hormone) in the body, which results in hormonal balance.

• Assists with weight reduction: Exercise will cause loss of belly fat, which is the most difficult to lose in PCOD.

• Controls menstrual periods: Exercise, along with a good diet, has been found to improve menstrual periods in women with PCOD.

The Top PCOD Weight Loss Workouts At Home

• You do not require expensive equipment or even gym hours. A well-planned exercise regime at home can aid in loss of weight loss and help deal with the PCOD symptoms in an effective manner.

Now, here are the best PCOD weight loss exercises that you can undertake right now:

1. Jogging or Walking (30 minutes a day)

• One of the most useful and, in its turn, the easiest types of exercises is walking. The 30 minutes of briskly walking will help burn off calories, uplift the spirit, and normalize the hormones.

How do I do that at home.

• Go about your terrace or garden, or the open part of your home.

• Initially, start with 15 minutes and then bring it to 30 to 45 minutes.

• Maintain the more vigorous movement to consume as much as one can.

2. Skipping Rope

• For burning calories efficiently in minimum space of time, skipping comes up as one of the best cardio exercises. It boosts your endurance, helps to bulk your legs.

• The following are tips on how to do it:

• Grip the skipping rope between the hands.

• Jumping jacks- simple, but difficult. Do jumping jacks 1 2 minutes, rest 30 seconds, then repeat.

• The goal is 3-5 sets a day.

3. Yoga in COD

• Yoga is also a great exercise that is highly effective in the case of PCOD because not only that burn Calories but also reduces the amount of stress, which is a leading factor in causing a kind of hormonal imbalance.

The most beneficial yoga asana in PCOD:

• Butterfly Pose (Baddha Konasana): Increases the circulation of the blood vessels in the pelvis.

• Cobra(Bhujangasana) pose: Slims the abdominal muscles and balances the level of hormones.

• Bridge Pose (Setu Bandhasana): Burns belly fat and burns calories.

• It is a full-body workout incorporating flexibility, strength, and cardio; the sun salutation or surya namaskar.

• Take at least 20 minutes of yoga every day.

4. Bodyweight exercise.

• Strength training on its part develops your lean muscle, thereby enhancing your metabolism when resting. It also normalizes the hormones and permits permanent weight loss.

Training on body-building: At home:

• Squats ( 3 sets of 15 reps): The wide-ranging benefits of the squats exercise include, but are not limited to, strengthening the thighs and hips and reducing belly fat.

• Push ups (3sets of 10): Pec muscle and Arm.

• Lunges (3 sets of 10 reps, each leg.): Contract in the lower body

• Planks (30 60 seconds): Works your abdominals: Exercises your torso: Burns some fat.

5. Dance Workouts

• Dancing is a troublesome calorie-burning activity that doesn't feel like a workout. Dancing to the latest tunes, following zumba classes, or doing aerobics can help you lose weight.

• Have a 20-30 minute home full dance session 3-4 times a week

6. High- Intensity Interval Training (HIIT)

• It also helps in one of the fastest weight losses in PCOD. It is a combination of the forms of intensive actions and relaxing pauses.

• These are some of the examples of HIIT at home, 15 minutes:

• Jumping jacks- 30 sec

• Recovery Time-15secs

• Mountain climbers- 30 sec

• Recovery Time-15secs

• Squats- 30 seconds

• Recovery Time-15secs

• 30 sec push-ups

• Recovery Time-15secs

• Go around the same circuit 3 times.

7. Pilates

• Pilates builds core strength and posture and flexibility. It also increases the mood and helps in treatment of PCOD successfully.

• Easy Pilates at home:

• Leg raises

• SR leg lifts

• Roll-ups

• Bicycle crunches

These are some tips that would make exercise effective in PCOD weight loss.

• Although exercise is essential, the following tips will ensure you get the best out of it:

• Be regular: Do the practice of a few days a week.

• Combining exercise: combine with a combination/ mixing exercise routine that contains protein-rich fiber and healthy fats.

• Hydrate: Water two or three liters every day.

• Sleep healthy: 7 or 8 quality hours of sleep will help in balancing of hormones.

• Monitoring: Your weight, your inter-abdominal circumference, and vitality.

Here's a Sample Daily PCOD Workout at Home

• This is a 30-minute PCOD weight loss at home workout for you:

• Warm-up – 5 min (stretching + jogging around the certain spot)

• Squats – 15 reps * 3 sets

• Lunges – 10 reps each leg 3 sets

• Plank – hold 30-45 seconds.

• Skipping – 2 minutes x 3 sets 3 x 2 minutes skipping

• Yoga poses (Butterfly + Cobra + Bridge) – 5mins

• Oxy rapid appareil (exercices du yoga & relaxation ) – 5 minutes

Working out with PCOD may not seem like an easy task; however, with the right exercise and consistency, it can be achieved. It does not require you to enroll in a gym either to experience the results - simple activities such as walking, yoga, skipping, and bodyweight training can produce a significant difference. Combined with a healthy diet and the methods of relieving stress, it will produce the most impressive effects.

Don't forget that little day-to-day action can carry you places. Start now, be consistent, and you will see good changes in your body towards not only the quantity but an increase in the energy levels, a standard with the hormones and health level in general.

The first step to a healthier lifestyle. Instead, download the Fitoja app now and enjoy your way to PCOD weight loss with personalized guidance.