Pilates on Your Period: What You Need to Know

Can you do Pilates during menstruation? Absolutely. Here's how to adapt your practice for each phase of your cycle.

Let's talk about something that affects half the population but rarely gets discussed in fitness: exercising during your period. The short answer? Yes, you can absolutely do Pilates while menstruating. In fact, it might be exactly what your body needs.

Is It Safe to Do Pilates on Your Period?

Yes, it's completely safe. There's no medical reason to avoid Pilates (or any exercise) during menstruation. In fact, movement can help with:

• Cramp relief – Exercise releases endorphins, natural painkillers
• Reduced bloating – Movement helps with water retention
• Better mood – Combat the hormonal dips with feel-good movement
• Improved circulation – Helps ease that heavy, sluggish feeling

How Your Cycle Affects Your Practice

Menstrual Phase (Days 1-5)

How you might feel: Lower energy, cramps, heaviness

Pilates approach:

• Gentler, restorative movements
• Focus on stretching and mobility
• Skip intense core work if it feels uncomfortable
• Avoid inversions if they don't feel right
• Listen to your body – rest if you need to

Follicular Phase (Days 6-14)

How you might feel: Rising energy, feeling stronger

Pilates approach:

• Great time for challenging workouts
• Try new exercises or progressions
• Build strength with reformer work
• Your body recovers well during this phase

Ovulation (Around Day 14)

How you might feel: Peak energy and strength

Pilates approach:

• Go for your most challenging classes
• Push your limits (safely)
• You may feel more flexible

Luteal Phase (Days 15-28)

How you might feel: Energy starts to dip, PMS symptoms may appear

Pilates approach:

• Moderate intensity works well
• Focus on movements that feel good
• Gentle stretching can help PMS symptoms
• Be kind to yourself as energy drops

Best Pilates Exercises During Your Period

These movements can help ease menstrual discomfort:

• Cat-Cow stretches – Gentle spinal movement relieves tension
• Child's pose – Restorative, calming for cramps
• Spine twists – Aids digestion, relieves bloating
• Hip circles – Opens the hips, increases blood flow
• Shoulder bridges – Gentle core work, opens hip flexors
• Side-lying leg series – Low intensity, no pressure on abdomen

Exercises to Modify or Skip

On heavy days or when cramps are intense, you might want to avoid:

• Intense abdominal work – The Hundred, double leg lowers
• Full inversions – Shoulder stands, if they don't feel right
• Deep hip flexor work – Can increase cramping for some
• High-intensity reformer classes – Save for next week

Remember: these are suggestions, not rules. Some people feel great doing intense Pilates on their period. Listen to YOUR body.

Practical Tips

• Wear dark leggings – For peace of mind
• Use a menstrual cup or disc – Many find these more comfortable for exercise
• Stay hydrated – Especially important during menstruation
• Bring a heat pack – For before or after class if cramping
• Communicate with your instructor – They can offer modifications

When to Rest Instead

Sometimes rest is the right choice:

• Severe cramps that don't ease with movement
• Heavy bleeding that makes you light-headed
• Extreme fatigue
• When your body is clearly saying no

There's no shame in taking a rest day. Pilates will be there tomorrow.

The Bottom Line

Your period doesn't have to stop your Pilates practice – but it might shape it. Some days you'll feel like conquering a challenging reformer class. Other days, gentle stretching is the win. Both are valid.

The POLSE app has classes for every energy level. On low-energy days, search for "gentle" or "restorative" sessions with Gabz (@pilateswithgabz).

Movement is medicine – in whatever form serves you today.