7 exercises that reduce the symptoms of PMS

Instead of anxiously waiting to spend the days of PMS (premenstrual syndrome), get up and do the exercises described below. They will help you to relax, to improve circulation and to detach you from food or stomach pain.

Lie on your back. Bend your legs and bring your knees as close as possible to the chest. With hands press the legs to the chest so that the palms be merged (see picture). Very slowly breathe in and breathe out 15 times.

Lie on your stomach, bend your legs and feet direct them towards your buttocks. With the left hand grasp the left leg, and right arm - right leg. Then, as you breathe in raise your thighs and upper body (see picture). Be careful, it is not necessary to lift very high. Stay in this position until you breathe out and breathe three times. Lower thighs and chest on the floor. Repeat this exercise again.

Lie on your back. Bend your knees and start to descend to the floor, and at the same time merge feet. Place the palms on the thighs and with them stretch the legs (see picture). Do not spread your legs too! The moment you start to feel pain stop placing knees. Hold in this position for a minute, constantly breathe slowly and deeply. Repeat this exercise at least 2 times.

Lie on your back.Put your hands on the floor while they press down, raise the legs up towards the ceiling. Then, place your hands on your waist to keep the body in that position (see picture). Breathe in and breathe out deeply 7-8 times, and then lower.

Stand upright, so that the legs to be set at the same width with shoulders. Bend forward and lower your upper body toward the floor. The palm of his right hand, place the left elbow and the palm of his left hand - right elbow (see picture). Very slow move the upper body left-right. Do it one minute.

Lie on your stomach and lean elbows and palms of the hands keep them glued to the floor. While you breathe in, lift the upper body and left leg (see picture). Breathe out while I pull back on the floor. Repeat, but this time lift your right foot. Make 10 alternating repetitions.

Kneel on your knees and lean arms. Palms of the hands should be under your shoulders and knees under hips. Start replacing the buttocks back on his feet, and move your chest towards knees. Forehead rely on the floor, and hands pull back on his feet (see picture). Hold this position for 1-2 minutes.

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4 Abdominal Exercises

In addition you will find four exercises that are a little more challenging, but they give a greater effect.

1

Stand in push-ups position, then lean your elbows on the floor. Hands need to be on the same width with shoulders and curled into fists and directed towards each other. Tighten your abdominal muscles and set your body inn a straight line (Picture 1).

Push your hips up and hold in this position for 2 seconds (Picture 2), and then return to its original position.

Do 8 reps. After a pause of 2-3 minutes, do another series of eight repetitions.

2

Lie on the floor and place your hands in addition to the body with palms to the floor. Bend your right knee and place your right ankle over left knee. Your left leg during the whole exercise should be straight. Using your abs, lift your left leg and place it diagonally, at an 45° angle from the floor (Picture 1).

Tighten abdominal muscles and lift your legs up so that your hips move away from the floor (Picture 2). Then lower your hips on the floor and put your legs in a diagonal position.

Repeat 8 times.

3

Lie on your back and bend your knees so that your feet will rely on the floor. Set your hands along with the body with the palms on the floor. Lift your left leg up and try to form a right angle from the floor (Picture 1).

Push with your right foot on the floor and raise your hips up. The body needs to shape a straight line from shoulders to knees (Picture 2). Lower your hips down, just to touch the floor, and then restart.

Do 8 reps with raised left leg and 8 with raised right leg.

4

Lie on the floor and place your hands behind your head. Lift your head and shoulders off the floor and at the same time pull your knees towards the chest (Picture 1).

Lower your head and shoulders on the floor while you upright your legs and set them diagonally, at an angle of 45° from the floor (Picture 2).

During the entire exercise keep your abdominal muscles very tight. Repeat 10 times, make a 1 minute break and continue with a series of eight repetitions.

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