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    10 workouts for hot flash relief

    Do you know you can get some relief from hot flashes by exercising?

    I know it sounds counterintuitive to exercise and sweat when you are already sweating by standing still.

    However, studies have shown that after exercising, the frequency and intensity of hot flashes decreases. 

    The amount of sweat produced during each episode is greatly reduced as well.

    So are you ready to reduce your hot flashes?

    Before we start the workout, make sure you spend 3-5 minutes warming up your muscles.

    Some options include:

    • Marching on the spot
    • Lunges
    • Butt Kicks
    • Stretching

    Now, let’s start the workout

    #1: Glute Bridge

    1. Start lying on your back with knees bent and arms at your sides.
    2. Keep your abs tight and press into your feet, upper back and arms to lift your hips off the ground.
    3. Pause and hold for one second before lowering back down.

    #2: Bird-Dog Reach and Crunch

    1. Start on all fours with your knees under your hips and hands under shoulders.
    2. Extend your right arm and left leg.
    3. Crunch inward so your right elbow and left knee touch.
    4. Extend back out.
    5. Do 30 seconds on one side before switching to the left arm and right leg for 30 seconds.

    #3: Forearm Plank Hold

    1. Start lying on your stomach and lift up so only your forearms and toes are touching the ground, make sure to keep your back flat as possible.

    #4: Sit-Up With Cross-Body Punches

    1. Lie on your back with knees bent and hands behind your head.
    2. Engage your abs and sit up to bring your chest toward your thighs.
    3. At the top, punch right, then punch left.

    #5: Forearm Side Plank Hold

    1. Lie on your right side, supporting yourself with your right forearm on the ground.
    2. Lift up so that you're balancing on your feet and forearm. (Modify by dropping your bottom knee or both knees to the ground.)
    3. Do one minute on each side, resting for 30 seconds in between.

    #6: Reverse Lunge

    1. Stand upright, then step back with your right foot.
    2. Bend both knees to 90 degrees.
    3. Step your right foot back to standing.
    4. Continue on the right leg for 30 seconds, then the left leg for 30 seconds.

    #7: Downward Dog to Push-Up

    1. Begin with your legs hip-distance apart and your hands on the ground in front of you in an inverted V.
    2. Lower your hips toward the floor into a plank. Drop to your knee if you want a modification.
    3. Bend your arms to lower your chest to the floor.
    4. Straighten your arms, then press your hips back up to the starting position.

    #8: Squat

    1. Start standing, then hinge your hips and bend your knees to sit back like you would into a chair.
    2. Stop when your thighs are parallel to the floor, keeping your knees behind your toes.
    3. Use your legs to push you back up to standing.

    #9: Low-Impact Burpee

    1. Stand with your feet hip-distance apart.
    2. Bend your legs and squat, placing your hands on the ground in front of you.
    3. Keeping your shoulders directly over your hands, step back one foot at a time to end up in a plank.
    4. Step forward, one foot at a time.
    5. Stand up as you raise your arms overhead.
    Now, it’s time to cool down those muscles you have been working on 

    #10: Quad Stretch

    1. Lift your foot as if you're doing a butt kick and catch it with your hand. Place your opposite hand on a wall or chair for support if you need it or reach it into the air. You should feel a stretch down the front of your thigh.
    2. Hold the stretch for 30 seconds, keeping your knee down.
    3. Release and switch legs.
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