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Conquering PCOD: The Best Exercises to Balance Hormones & Lose Weight

  • M&Y Fitness Club
  • Dec 2, 2025
  • 2 min read
oman doing strength training and yoga exercises for PCOD weight loss at M&Y Fitness Club Jaipur.

Polycystic Ovarian Disease (PCOD) and PCOS are more than just buzzwords—they are daily realities for millions of women. If you are struggling with stubborn weight gain, irregular cycles, or fatigue, you know that "just eat less and run more" doesn't work.

In fact, the wrong kind of exercise can sometimes make PCOD symptoms worse by spiking cortisol levels.

At M&Y Fitness Club, we believe in training smarter, not just harder. Our certified Personal Trainers in Jaipur specialize in creating hormone-friendly workout plans that work with your body, not against it.

Here is the expert-backed guide to the best exercises for managing PCOD.


"Best Exercises for PCOD"


1. Strength Training (The Game Changer)

Many women with PCOD shy away from weights, fearing they will "bulk up." The truth? Strength training is your best friend.

PCOD is often linked to Insulin Resistance, meaning your body struggles to process sugar. Lifting weights builds lean muscle tissue, which absorbs glucose from your bloodstream more effectively than cardio alone.

  • The M&Y Advantage: Our trainers use BMI analysis to design a progressive lifting schedule. We focus on compound movements (Squats, Deadlifts) in our heavy lifting zone to boost your metabolism for hours after you leave the gym.


2. LISS (Low-Intensity Steady State Cardio)

While high-intensity cardio has its place, too much of it can stress your adrenals. For PCOD, walking or incline treadmill work is incredibly effective. It lowers cortisol (the stress hormone) while still burning fat.

  • Try This: Use our premium treadmills for a "12-3-30" workout: Set the incline to 12, speed to 3, and walk for 30 minutes. It’s gentle on hormones but tough on fat.

3. Yoga for Hormonal Balance

Stress management is a medical necessity for PCOD. High stress equals high cortisol, which equals more belly fat. Yoga helps activate the parasympathetic nervous system (rest and digest mode), which is crucial for hormonal regulation.

  • Join a Class: Our Yoga Studio sessions in Vaishali Nagar focus on poses like Malasana (Garland Pose) and Setu Bandhasana (Bridge Pose) that improve blood flow to the pelvic region.

4. HIIT (Used Strategically)

High-Intensity Interval Training (HIIT) is great for burning calories quickly, but it must be dosed correctly for PCOD women to avoid burnout. Short bursts (15-20 minutes) can improve insulin sensitivity without chronic stress.

  • M&Y Tip: Join our supervised CrossFit or HIIT classes. Our coaches ensure you push hard but recover harder, preventing the fatigue often associated with PCOD.

5. Nutrition: The Missing Link

You cannot out-train a hormonal imbalance. Your post-workout fuel matters. At M&Y, we don't just guess. We offer DNA-based nutrition plans that tell us exactly how your body responds to carbohydrates and fats.

  • Recovery: Stop by our Nutrition Bar after your workout for a smoothie designed to stabilize blood sugar, not spike it.

Take Control of Your Body Today

PCOD is tough, but you are tougher. You don't have to navigate this journey alone.

Whether you need a Personal Trainer to guide your lifting or a supportive community in our Yoga classes, M&Y Fitness Club is your partner in health.

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