ABOUT HORMONE EXERCISE
Hormone Exercise is a targeted movement practice based on the Aviva Method, combining rhythmic movement, breath and specific pelvic exercises. It is designed to support pelvic circulation, reproductive and hormonal health, and can be practised throughout the different stages of a woman’s reproductive life.
Hormone Exercise is specifically designed around the female body, giving focused attention to the pelvic area rather than focusing primarily on fitness or performance. It combines targeted movement, rhythm, breath and deep muscular engagement within one structured sequence to support circulation, strength and reproductive and hormonal health.
Hormone Exercise is often compared to pelvic floor training, but the two work differently. Kegel-based training isolates and strengthens the pelvic floor muscles themselves. Hormone Exercise instead combines rhythmic movement through the pelvis, hips and lower abdomen, breath and targeted reflex-point stimulation in one structured sequence — aiming not just at muscular strength, but at pelvic circulation and the hormonal and nervous-system pathways connected to it.
Hormone Exercise uses targeted movement to increase pelvic circulation, support oxygen and nutrient delivery to the reproductive tissues, engage the deep pelvic muscles and work with the nervous and hormonal systems — providing complementary support for fertility, cycle health and hormonal wellbeing.
The pelvic area is central to reproductive and hormonal health. Hormone Exercise gives focused attention to this often-overlooked part of the body, using targeted movement to support circulation, mobility, muscular strength and body awareness.
The main Hormone Exercise sequence takes around 30 minutes, with a separate warm-up and cool-down before and after the practice.
We recommend practising 2–3 times a week. Regular practice helps you build familiarity with the movements and make Hormone Exercise a consistent part of your routine.
No. No previous exercise or dance experience is needed. The movements are taught step by step, and you can practise at your own pace.
No special equipment is required. Comfortable clothing and enough space to move freely are all you need.
WOMEN’S HEALTH & DIFFERENT LIFE STAGES
Hormone Exercise is for women at every stage of womanhood — whether you want to support fertility, cycle health, hormonal wellbeing, or simply feel more connected to your body.
It is recommend taking the first three days of your period off from the practice. You can return to Hormone Exercise from day four, or when your period has become lighter and you feel comfortable practising again.
Hormone Exercise can support fertility by improving pelvic circulation, engaging the deep pelvic muscles and supporting reproductive health. Regular movement may also support the conditions for conception and fertility treatment, including IVF and IUI, and may contribute to better reproductive outcomes.
Hormone Exercise can be practised while trying to conceive or undergoing fertility treatment, including IVF or IUI. The practice can provide complementary support for pelvic circulation, movement and reproductive wellbeing during this time.
Hormone Exercise is not practised during pregnancy. If the practice has already been learned, it should be paused once pregnancy is confirmed and resumed after pregnancy when appropriate.
After giving birth, Hormone Exercise can be reintroduced gradually once the body has recovered. The timing depends on the type of birth and individual recovery, so medical clearance may be appropriate before returning to the full practice.
Hormone Exercise is particularly relevant during perimenopause and menopause, when hormonal changes can affect the body in many ways. The practice supports hormonal regulation, pelvic circulation, deep pelvic and core muscles and nervous-system balance, while regular movement can help support strength, bone health, mobility, mood and overall wellbeing.
Hormone Exercise can be practised as a complementary approach alongside medical care for conditions such as PCOS, endometriosis and fibroids. Regular movement can support metabolic health, circulation, muscular function, pain management and quality of life, while the targeted nature of Hormone Exercise brings particular attention to the pelvic area and reproductive health. It can also support cycle health and the reproductive environment, making it a valuable complementary practice for women navigating these conditions.
While Hormone Exercise can’t address the underlying causes of PCOS, endometriosis, or fibroids, it can meaningfully ease pelvic pain and tension, support hormonal balance, and help you feel stronger and more at ease in your body — alongside the care you’re already receiving.
With endometriosis specifically, the rhythmic, breath-led movement reduces pelvic muscle tension and calms the inflammatory response that drives much of the discomfort. It’s especially worth talking to your doctor first if bowel or deep involvement is part of your diagnosis.
SAFETY & EXPECTATIONS
Hormone Exercise is not recommended with:
Cancerous conditions
Continuous or extremely heavy bleeding
Spinal hernia
Uncontrolled prolapse
Recent abdominal surgery without medical clearance
An intrauterine device (IUD) currently in place
With endometriosis, medical guidance is required before practising. In particular, bowel or ovarian endometriosis may not be suitable for the practice, while cases involving adhesions require individual assessment.
The practice should also be paused during menstruation when endometriosis is present, during pregnancy, and after major surgery or serious illness until medically appropriate.
Hormone Exercise is a complementary movement practice, not a replacement for medical treatment. It can be practised alongside appropriate medical care and fertility treatment, but it should not be used instead of diagnosis, medication or other treatment recommended by a qualified healthcare professional.
Some women notice a difference after their very first session — such as feeling more connected to their body, more relaxed or aware of the pelvic area. For more noticeable and lasting changes, regular practice is important. Some women notice changes within a few months, while for others it can take longer, as every body responds differently.
You may notice warmth or increased awareness through the pelvic area, together with a feeling of gentle activation in the lower abdomen, hips and pelvic muscles. After the practice, some women feel more relaxed, grounded or connected to their body, while others may simply notice that they have worked muscles they do not usually engage. Everybody responds differently.
Yes. Hormone Exercise can be combined with other forms of exercise as part of a balanced movement routine. The practice has a specific focus on the pelvic area, circulation, mobility and deep muscular engagement, while other forms of exercise can support cardiovascular fitness, strength, bone health and overall conditioning. The intensity and combination should be adapted to your body, energy levels and stage of life.