Trimming the Tummy: 5 Best Exercises for PCOS Belly

Dr. Sandra Jayesh
October 11, 2023
4 minutes
Flatten your PCOS belly with these top 5 exercises

Are you tired of dealing with the challenges that come with Polycystic Ovary Syndrome (PCOS)? You're not alone! Many women with PCOS struggle with weight gain, especially in the tummy area. But fret not! In this blog, we'll dive into the world of targeted exercises designed specifically to tackle that stubborn PCOS belly. Get ready to say hello to a new, confident you!

Planks: Strengthening the Core and Toning the PCOS Belly

Planks are an excellent exercise for strengthening the core and toning the abdominal muscles, making them a valuable tool for targeting PCOS belly. By engaging in regular plank exercises, individuals with PCOS can work towards a flatter and more defined abdomen. Planks help stabilize the core, promote proper posture, and strengthen the transverse abdominis, obliques, and back muscles. This comprehensive workout not only aids in trimming the tummy but also improves overall stability and core strength, contributing to a healthier body composition.

Deadlifts: Enhancing Core Strength and Tackling PCOS Belly Fat

Deadlifts are a compound exercise that engages multiple muscle groups, including the core, glutes, hamstrings, and lower back. By incorporating deadlifts into your workout routine, you can strengthen your core and improve your posture while specifically targeting your PCOS belly. Deadlifts promote a stronger and more stable core, which can be particularly beneficial for individuals with PCOS who often face hormonal imbalances. Additionally, the activation of the abdominal muscles during deadlifts helps in trimming excess belly fat and creating a more sculpted midsection.

Squats: Building Lower Body Strength and Toning the PCOS Belly

Squats are a versatile exercise that primarily targets the lower body, including the quadriceps, hamstrings, and glutes. However, they also engage the core muscles, making them an effective addition to your PCOS belly-trimming routine. Squats help strengthen the core, improve muscle tone, and increase metabolic rate, aiding in weight management and reducing belly fat associated with PCOS. By incorporating squats into your workout regimen, you can target multiple muscle groups while working towards a flatter and more defined abdomen.

Resistance Band Workouts: Engaging the Abdominal Muscles for a Trimmed PCOS Belly

Incorporating resistance bands into your exercise routine offers a dynamic and targeted approach to strengthen the core and tone the PCOS belly. Resistance band workouts, such as standing twists, standing side bends, and seated Russian twists, activate the obliques and transverse abdominis, promoting a more defined midsection. These exercises add resistance and challenge to your movements, increasing muscle activation in the abdominal region. By incorporating resistance band workouts into your routine, you can effectively engage and strengthen your PCOS belly muscles.

Yoga : Core strengthening and toning the abdominal muscles for a Trimmed PCOS Belly

Yoga alone may not cure PCOS, it can be a beneficial addition to a comprehensive treatment plan. Yoga can help manage stress, improve metabolism, promote hormonal balance, and strengthen core muscles, which may contribute to trimming the tummy. Here are some yoga asanas (poses) that you can include in your routine:

  1. Naukasana (the boat pose)
  2. Bhujangasana (the cobra pose)
  3.  Dhanurasana (the bow pose)
  4. Paschimottanasana (the seated forward bend pose)
  5. Marjarasana (the cat and cow pose)
  6. Pavanamuktasana (the wind relieving pose)
  7. Padmasana (the lotus pose)
  8. Surya namaskara (sun salutation)
  9. Setu bandhasana (the bridge pose)
  10. Suptbandhkonasan (the reclining butterfly pose)

You can also incorporate Pranayamas like Kapalbhati pranayam ( a rapid breathing technique ), Anulom Vilom (Alternate breathing exercise) and  Bhramari (the humming pranayama).

Remember, consistency is key when it comes to achieving results. Listen to your body, start at a comfortable level, and gradually increase the intensity and duration of your workouts as you progress.By incorporating these five exercises into your fitness regimen, along with a balanced diet and a holistic approach to managing PCOS, you can take important steps towards achieving a toned and trimmed tummy while improving your overall health and well-being. Stay committed, stay motivated, and embrace the journey towards a healthier, happier you.

How Curate can help for a Trimmed PCOS Belly

At Curate, our team of expert trainers is dedicated to providing tailored workout routines that are specifically designed to address and reverse the symptoms of PCOS, including the stubborn belly fat that many individuals with PCOS struggle with. 

We understand that PCOS is a complex condition that affects each person differently, and there is no one-size-fits-all approach. That's why our trainers work closely with you to assess your individual needs, goals, and any specific concerns related to PCOS.