Hormone Exercise brings together rhythmic full-body movement with focused work through the pelvis, hips and lower abdomen.
The movements are designed to encourage pelvic circulation, muscular engagement, mobility and body awareness — bringing attention to an area often overlooked in general exercise.
The sequence supports hormonal regulation while engaging the pelvic muscles and connective tissues.
The body doesn’t need perfection, it needs honesty and connection.
The practice brings gentle, structured movement into modern everyday life, based on the Aviva Method and refined through more than 60 years of experience.
It combines full-body movement with focused work through the pelvic area, hips and lower abdomen to encourage pelvic circulation.
The structured sequence of targeted movements takes around 30 minutes and, once learned, can be practised regularly at home.
Support for irregular or painful periods and PMS. Clinical research shows this method can help reduce menstrual pain by improving circulation, calming hormonal signalling, and supporting a more regulated nervous system.
For women trying to conceive naturally or alongside fertility treatment — a complementary practice to work through alongside your specialist.
Research suggests that regular exercise may improve insulin sensitivity and reduce testosterone levels in women with PCOS.
For women with endometriosis, targeted movement may help reduce pain, support pelvic circulation, positively influence inflammatory markers, improve pelvic floor function, and support mood and quality of life when practised consistently.
Movement can be part of a supportive approach to wellbeing, alongside appropriate medical care.
To rebuild pelvic and core strength and help your body reconnect after birth, at your own pace.
For hot flushes, sleep changes, mood shifts, irregular cycles and other symptoms of hormonal change — supporting strength, energy and bone health through the transition.
Regular practice helps you build strength, improve mobility, release tension and develop better body awareness.
It offers a simple way to reconnect with your femininity, move more freely and feel lighter and more at ease in your body.
LEARN THE FULL SEQUENCE
Step-by-step guidance through the complete practice.
MOVE WITH AWARENESS
30 minutes of focused movement through the pelvis, hips and lower abdomen.
RHYTHM + BREATH
A dynamic, flowing practice designed to bring you into your body.
MAKE IT YOUR OWN
Learn it. Repeat it. Make it part of your routine.
Through every stage of womanhood
Movement stimulates circulation, and targeted movement creates a more focused stimulus. Hormone Exercise uses targeted movements through the hips, lower abdomen and pelvic area to support healthy blood flow to the pelvic tissues and muscles.
Research on reproductive circulation shows that ovarian, uterine and endometrial blood flow are each associated with reproductive outcomes — this is why targeted movement is a meaningfully different approach from general exercise.
No pressure. No performance. Just movement that is yours.
Hormone Exercise has been practised for more than 60 years, with a growing body of research exploring its role in women’s health.
Today, some reproductive health specialists recommend the method as a complementary practice alongside fertility, reproductive and women’s healthcare.
Read the research behind the Hormone Exercise.
Through every cycle. Every transition. Every stage of womanhood.
Learn to listen to your body.
Learn to move with it.
Learn to trust your own strength.
Your body is always evolving — through cycles, seasons, transitions and every stage of life.
You don’t have to fight those changes. You can learn to understand your body, move with it and support it along the way.