Ladies with PCOS, listen up! Maintaining a healthy weight if you have PCOS is extremely important, says Holistic Hormonal Health Coach and a PCOS & Mercury Poisoning Healer, Tamara Quaddoumi. Maintaining a healthy weight can help decrease insulin resistance, regulate your period and reduce your risk of conditions associated with PCOS. All you need are 150 min per week!
Over-exercising can cause your body stress and send your insulin levels through the roof, causing you to actually gain weight rather than lose it. You need to forget what you think you know and adapt to a workout that is actually beneficial to your body, unlike cardio. You may ask: “What kind of exercise should I do?” Gentle, low-impact exercises like yoga or Pilates can be practiced for longer durations. High-intensity low impact is the ideal workout. Which one combines both? Lagree fitness!
Tamara has a surprise for you ladies! You can order your complete Fit Box to look stylish while you get fit with a stunning satin starter kit available in four colors. The box contains a matching mask, scrunchy, refillable leather hand sanitizer bottle, highest quality Pilates grip socks, along with a sturdy traditional multipurpose grocery bag. The material is hypoallergenic natural fiber satin ideal for sensitive skin and agreeable for allergies.
And now, let’s work out with Tamara!
PCOS Friendly Workout Routine
Exercise #1 Elevator Lunge
Start standing on a hard floor with a slider or towel underneath your right foot, with your right leg extended behind you. Bend your left knee as you lower into a lunge following a four-count tempo. Keep your torso upright, and keep your left knee over your ankle at all times.
Work each leg for 2 minutes.
Exercise #2 Sumo Squat With Pulse
Start with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding the position, make small pulses up and down, moving about 2 centimeters. Then stand upright, shift your weight to your toes, and repeat.
Do 2 minutes of 20 pulsing reps.
Exercise #3 Scrambled Eggs
Keeping both hands and one knee firmly placed on the yoga mat shoulder length apart, extend your leg out and up into the air. Instead of dropping your leg straight down, drop it to your left then to your right to touch the floor, then stretch it out straight behind you without touching the floor this time.
Exercise #4 Bungee Kick
Keeping both hands and one knee firmly placed on the yoga mat shoulder length apart, place a small dumbbell (or a small water bottle) in the nook of your knee, extend your leg up towards the ceiling. Bring your leg down without touching the floor. Repeat for 2 minutes.
Exercise #5 Bridge With Band & Weight
Perform the exercise wearing an extra-strong elastic band above the knees and placing a dumbbell on your lower stomach.
Lie face-up on the floor with your knees bent and your feet on the floor. Keeping the tension on the band throughout and holding the dumbbell with one or two hands, raise your hips until your body forms a straight line from your shoulders to your knees. When in position, open and close your legs once. Hover down on the floor and repeat. When done, hole the bridge while opening and closing your legs to pulse. Do 2 minutes and 20 pulsing reps.
Exercise #6 Lateral Squat Walk
You can perform the exercise wearing an extra-strong elastic band above the knees. Start in a standing position, take your feet out sideways so that they are wider than shoulder-width and toes turned out slightly. Take a step to the side with the left leg trying to lift your hips and body as little as possible. Pull the right leg to the left leg, coming back to the start position. Repeat for 2 minutes.
Exercise #7 Tricep Dip On Chair
Sit on the edge of the chair and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended and your feet should be about hip-width apart with the heels touching the ground. Look straight ahead with your chin up.
Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
Lower yourself until your elbows are bent between 45 and 90 degrees.
Slowly push yourself back up to the start position and repeat. Control the movement throughout the range of motion.
Keep going for 1 minute.
Exercise #8 Tricep Extension
Sit with your knees and legs folded under you, hold the dumbbell behind your back with both hands. You can replace the dumbbell with a large water bottle. Raise the dumbbells above your head until your arms are stretched out straight. Slowly lower the weights back behind your head. Repeat for 1 minute.
Exercise #9 Chest Opener
Sit with your knees and legs folded under you, back straight, and the band placed firmly on both hands. Keep your elbow softly bent & squeeze your shoulder blades together to pull your arms open and to the side. Keep your abs and glutes engaged. Repeat for 1 minute.
That’s all for today! Don’t forget to check out Health coach Tamara’s new stylish and practical Fit Box below.
If you have any questions, please don’t hesitate to reach out!