The Body During the Follicular Phase

What is the Follicular Phase? Understanding the Body’s Condition During This Period

The follicular phase is the period from the end of menstruation until ovulation. For those with a 28-day cycle, this phase typically lasts about 7–10 days after menstruation. During this time, the female hormone estrogen is secreted in larger amounts. Have you ever felt lighter after your period ends or noticed improved hydration in your skin and hair? These changes are due to shifts in female hormones. Additionally, during this time, mood tends to stabilize, making it an ideal period to start exercising.

Reasons to Exercise During the Follicular Phase

There are two primary reasons to recommend exercise during the follicular phase.

1. A Time for Improved Water Excretion

This period makes it easier to expel excess water from the body. Before menstruation, some may experience swelling and constipation, but after menstruation, the body is less prone to retaining water. With less swelling and more active digestion, it’s an optimal time to exercise comfortably.

2. A Period of Higher Motivation

Emotionally, this phase often brings calmness and positivity, making it easier to maintain motivation. You may feel more inclined to handle a bit more workout intensity than usual.

Recommended Exercises for the Follicular Phase

This period is ideal for strength training focused on health and body shaping.

For those who don’t have access to weights or training equipment at home, bodyweight exercises can effectively build strength. Here are some exercises that can be done using only your own body weight.

<Glutes>

• Static Forward Lunge

1. Place your hands on your hips and take a large step forward, keeping the shin of the front leg vertical and knee bent at a 90-degree angle.
2. Ensure your knee does not extend beyond your toes.
3. Return to the starting position and repeat with each leg.

• Hip Extension

1. Begin on all fours with your hands and knees on the floor.
2. Lift one leg slowly, kicking it back.
3. Extend your leg without arching your back.

<Thighs>

• Side Lunge

1. Stand with feet hip-width apart and clasp your hands in front of your chest.
2. Step to the side, bending your hip and knee without letting the knee pass the toes.
3. Keep your back straight and chest lifted, engaging the inner thigh.

• Wide-Stance Squat

1. Stand with feet wider than shoulder-width apart, hands clasped in front of your chest.
2. Bend your knees, keeping them behind the toes, and lower your hips straight down.
3. Focus on the muscles at the back of your thighs, keeping your back straight.

<Core>

• Knee-Touch Sit-Up

1. Lie on your back with your knees bent at 90 degrees and feet flat on the floor.
2. Extend your arms, placing your hands in front of your thighs.
3. Engage your abs and slowly lift your upper body, reaching until your palms touch your knees.
4. Lower back down slowly to the starting position.

• Cross-Leg Crunch

1. Lie on your back and cross one leg over the opposite knee.
2. Place both hands behind your head and set your shoulders on the floor.
3. Twist as you lift, bringing the elbow opposite your bent knee toward each other.
4. Return to the starting position and switch sides.

If performing these exercises for body shaping, aim for 1–3 sets of 15–20 reps at a challenging intensity. Gradually increase the number of sets if it feels manageable.

For those regularly engaged in strength training or sports, performing 3+ sets of around 10 challenging reps can be effective. Strength training helps build muscle by applying and repairing microtears, which strengthens muscles over time. Since muscles require 2–3 days to repair, exercising once every three days is generally effective.