The menstrual cycle causes a large shift in females hormones and can have a noticeable impact on mood, energy, sex drive, hunger, strength, nutrient portioning, fuel utilisation and injury risk. Scheduling your workouts and diet according to your menstrual cycle is a great strategy to get the best possible results with the least fatigue/motivation struggles. However, for most women, the hormonal circumstances aren’t great when it comes to shaping their bodies and butts.
A lot of women experience dips in training at different times during the month. One day, they feel on top of the world, easily deadlifting personal records off the ground. Other days feel like an uphill battle: low energy, low strength, low motivation to train. There’s a logical explanation for this. It has to do with the fluctuation of hormones during a menstrual cycle. Fortunately, there are ways to deal with the workout struggles they cause.
Even better, you can exploit these hormone fluctuations for better strength and muscle gain. It can be done by working with your hormones instead of against them: by timing your training according to your hormonal fluctuations. Approaching the start of your week with high protein, fats and fibre helps you stay full, and also hydrated as many women feel bloated and uncomfortable during menstrual cycle. These are the few exercises for strengthening during your chums.
Assisted chin-ups
Assisted chin-ups
Hang from a fixed bar with a very wide overhand grip.
- Inhale and pull the chest up to the level of the bar.
- Exhale at the end of the movement.
- Return to the initial position with a controlled move, and begin again.
This exercise takes a certain amount of strength and is excellent for developing the back and shoulder muscles. It also works the biceps, arms and forearm muscles.
Bench press
Bench press
Lie face up on a horizontal bench, with the buttocks on the bench and feet flat on the ground.
- Grasp the barbell with an overhand grip wider than shoulder-width.
- Inhale and lower the bar to the chest with a controlled movement.
- Extend the arms and exhale at the end of the effort.
This exercise engages complete chest and shoulder muscles.
Glute bridge
Glute bridge
Lie on the back with your hands flat on the ground, arms along side the body and knees bent.
- Inhale and lift the buttocks off the ground, pushing down through the feet.
- Maintain the position for a couple of seconds, and lower the pelvis without touching the buttocks to the ground
- Exhale and begin again.
This exercise mainly works the hamstrings and glutes. Perform this exercise in long sets, making sure to contract the muscle at the top of the lift, when the pelvis is off the ground.
Shoulder dumbbell press
Shoulder dumbbell press
Sit on a bench keeping the back straight and hold the dumbbells at shoulder level with an overhand grip (thumbs pointing inward).
- Inhale and extend the arms vertically.
- Exhale at the movement.
This exercise contracts the shoulder, chest and back muscles. This movement may also be performed standing or alternating the arms. A backrest helps prevent an excessive arch in the back.
The writer is a celebrity fitness trainer.
