June 7, 2021
• Updated on
23 Jul

PCOS Exercises To Aid Weight Loss In Women

PCOS is a hormonal imbalance that affects 1 in 10 women worldwide. A unique fact of PCOS is that it can be caused by weight gain, and causes weight gain. However, the symptoms vary from woman to woman. 

For some, symptoms such as unwanted hair growth and acne emerge shortly after their first period. On the other hand, some women may not show signs of PCOS until much later in life, or after considerable weight gain. Most often, it is diagnosed when they are trying to get pregnant, which is when PCOS exercise becomes a common search query! 

Exercise is an essential aspect of our well-being - but even more so with women afflicted with PCOS, because it helps neutralise and stabilise some of the crippling effects of the disorder. Here we look at PCOS weight loss diet and exercise

1. Weight Training & Cardio

The main reason why women with PCOS gain weight is because of insulin resistance, a condition where your body does not process carbohydrates correctly, interfering with weight regulation and fat storage.

Plus, an imbalance in hunger hormones crops up, causing blood sugar levels to spike and drop throughout the day. Women with PCOS, therefore, are also at risk of diabetes.

pcos exercise

Weight training around 3 rimes a week can help in this regard, since it increases muscle mass and insulin sensitivity.

Walking, jogging and other forms of light cardio are also essential - this routine offers better oxygenation to your cells and keeps you energised and refreshed.


pcos exercise

Yoga is one of the best forms of PCOS exercise. Yoga asanas like baddhakonasan (butterfly pose), bhujangasan (cobra pose), malasan (garland pose), shalabhasana (locust pose), padmasan (lotus pose), sarvangasan and hal asan all help to trim the waistline, balance hormones, regulate periods, thyroid and ovary functioning, and ease menstrual cramps. 


pcos exercise

Swimming uses resistance to ensure that the entire body is at work. It is also easy on the joints. You can swim in laps and push yourself further each day by setting time and distance goals.

If swimming is not your thing, you can also try aqua aerobics or Zumba. 


Squats are a staple in almost all kinds of exercise routines - and with good reason! These powerful sit-down movements simultaneously work the biggest muscle groups in your body, namely the quads, glutes, back and core and are essential to everyday functioning.

Think about it - you use the squatting motion to sit, stand up and pick things up. It’s something you can’t avoid - so amp it up by adding it to your exercise routine!

5.Core Workouts

Excess weight can cause back pain and poor posture. Core strengthening exercises that support the spine are necessary. Women who are looking to conceive needs to focus on their core pelvic floor muscles. 

pcos exercise

Another pro tip? Work out when you wake up. This will ensure you do it - especially for all the procrastinators who think they can squeeze a workout in after office hours or between Zoom calls.

As women, we tend to prioritise everyone and everything over ourselves - and out busy schedules get in the way of PCOS exercise. Make a fun playlist, choose your favourite up-tempo songs, and start your day with exercise. 


Can PCOS be cured with exercise?

PCOS cannot be cured with just exercise. It can be managed and symptoms brought under control with a variety of things, such as diet, workout, change in lifestyle and more. It also depends on where you are struggling with PCOS.

If it’s irregular periods, you will need to find an exercise for PCOS to get period. If you and your partner are trying to conceive, you will need to involve yourself in exercise for PCOS to get pregnant. So it’s a combination of diet, exercise and lifestyle changes. 

Is high intensity workout good for PCOS?

HIIT (high-intensity interval training) is a good form of exercise for PCOS weight loss. With interval training, you are switching between bouts of intense workouts and lower-intensity recovery exercises. This helps boost cardiovascular fitness and benefits women with PCOS. 

How much should I exercise a week with PCOS?

Experts suggest 150 minutes per week of moderate aerobic activity or 75 minutes per week of intense aerobic activity, along with two days of resistance training. Yoga can be done on a daily basis. 

Is skipping a good exercise for PCOS?

Yes. Skipping is a good form or cardio, which is essential for anyone with PCOS. It is an easy to do workout that requires simple equipment which can be done at home. It works the arms and legs and works to strengthen the bones and improves balance. 

Is aerobics good for PCOS?

Yes. Aerobics is a good form of exercise for women with PCOS, as it improves insulin sensitivity. This is a good exercise for PCOS treatment.

Sign up for PCOS/PCOD Management Program of Nutritionist Lovneet Batra

Related Article:

How To Cure PCOS Naturally (With Diet Plan)

Top 5 Healthy Homemade PCOS Drinks

Health Benefits Of Apple Cider Vinegar For PCOS

5 PCOS Supplements Women Should Have

PCOS Weight Loss, Diet And Nutrition Guidelines

How do I manage my PCOD/PCOS during COVID 19?

Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
View Full Profile
Posts you may like

Subscribe to get the latest health tips from Lovneet

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Nutritionist Doctor Loveneet BatraHack tip to avoid bloatingSome glasses of healthy drinksNutritionist Doctor Loveneet Batra
Instagram logo
Follow Us On
Follow Us
Hack tip to avoid bloatingNutritionist Doctor Loveneet BatraNutritionist Doctor Loveneet Batra standing with communityPosture to boost up digestion