Kayla Itsines is a globally known fitness influencer and personal trainer who helps millions of people to reach their fitness goals. With her app and numerous online workouts, she has built up a large fan base. But Itsines is not only a fitness expert – she also has personal experiences with endometriosis, a painful chronic disease, in the tissue that resembles the uterine mucosa, outside the uterus.
“I was diagnosed with endometriosis more than ten years ago,” writes Itsines in one of her youngest Instagram posts. She receives many questions from her followers how she deals with the symptoms of endometriosis through training. “The truth is that every day is different when I have a boost. On some days, sport is absolutely not an option, on others a slight low-impact training actually helps me to feel better and relieve the pain. ”
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To help other people affected, the Australian has developed a gentle 20-minute strength training, which is particularly suitable for endometriosis spurts. It focuses on the rear muscle chain and is intended to improve posture and solve tension in hips and back.
Circle 1
- DB Goblet Squat (Kurzbell-Kelch-Kindeuen)-12 Repetitions
- Romanian Deadlift (Romanian Kreuzleben) – 12 repetitions
- Three rounds
Circle 2
- DB Single Arm Row (dumbbell: one -armed rowing) – 20 repetitions, 10 per page
- DB Shoulder Press (dumbbell: shoulder press) – 12 repetitions
- Three rounds
- Goblet Reverse Lung (Goblet failure step backwards) – 40 seconds
- Glute Bridge (buttocks) – 40 seconds
- Clam (mussel exercise) – 40 seconds, 20 per side
- Three rounds
Itsines emphasizes how important it is to listen to his body. “When your trainer, I advise you to always listen to your body with every kind of movement. If it doesn’t feel good, trust yourself and rest instead! “
This endometrios -friendly training is also ideal for everyone who suffers from menstrual complaints and offers a gentle way to stay active and relieve pain.
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