EXERCISES

ALWAYS CONSULT YOUR DOCTOR BEFORE TAKING ANY FORM OF EXERCISE. GENTLE EXERCISE, FOR EXAMPLE WALKING OR SWIMMING, IS BETTER THAN NO EXERCISE AT ALL.

Exercise only within your own capabilities. Exercise is more comfortable with knees slightly bent and feet apart.
When walking, stand tall, take deep breaths, to expand your lungs, avoid slouching. When carrying anything, balance the weight evenly in each hand.
Before you exercise, gently warm up your body with the mobility exercises or by walking around for 3 minutes, then you can begin the exercise. If at any time you feel any pain or feel dizzy, you MUST STOP.
If you have a weight problem, it is better to start with gentle exercise, nothing strenuous. The exercises on this chart are suitable, but start slowly, and do them morning and evening, on an empty stomach. You burn off calories more effectively, if you exercise on an empty stomach. Exercise can speed up your metabolism and as PCOS sufferers can have a slower metabolism, it is good to exercise.
Exercising regularly will also stop you going ‘flabby’.

1. Mobilise Shoulders
Keeping back straight knees are bent, gently lift both shoulders and release. Repeat X 8.

2. Mobilise Neck
Keep back straight, keep knees bent, turning head to right X 4 and to left X 4. Gently take chin to chest X 4.

3. Pelvic Tilt
Lie on a bed. Keep lower back pushed into bed, slowly lift pelvis and release. Try 5 pelvic tilts daily.

4. Abductors- inner thigh
Push leg past centre line of body. Keep supporting leg slightly bent. Try 2 sets of 10 on each leg daily.

5. Hamstring Curl
Working back of thigh, hold on to wall. Keep supporting leg slightly bent. Try 2 sets of 10 on each leg daily.

6. Abductors- outer thigh
Gently push leg out and slowly down. Try 2 sets of 10 on each leg daily.