Let’s talk about something many of us experience but don’t always feel comfortable discussing—working out during your menstrual cycle🩸
It’s no secret that our energy levels fluctuate throughout the month, and sometimes the last thing you want to do is hit the gym. Classical Pilates can be your best friend during every phase of your cycle, offering low-impact, mindful movement that adapts to your body’s needs.
So, how does Classical Pilates work with your menstrual cycle? Let’s break it down, phase by phase!
1. Menstrual Phase (Days 1-5)
You’re here. Day 1 hits, and it might feel like a fog has rolled in. Cramps, fatigue, and low energy are common during the first few days of your period. While your body is busy shedding the uterine lining, it’s perfectly natural to want to curl up and take it easy. But that doesn’t mean you have to skip movement entirely!
Pilates Tips:
Focus on gentle, restorative exercises like breathing work and basic stretches to relieve tension.
Stick with slow, controlled movements—think spinal articulation and light core engagement to help ease cramps without pushing too hard.
Supine work (lying on your back) can feel especially good, allowing you to stretch out your lower back and relax your abdominal muscles.
✨ Pro Tip: Don’t force yourself into high-intensity workouts during this phase.
2. Follicular Phase (Days 6-14)
As your period wraps up, your energy levels start to rise again. Your body is getting ready to ovulate, which means it’s a great time to rebuild strength and endurance. This is the time to reintroduce more dynamic movements into your Pilates routine.
Pilates Tips:
Add in some challenge—focus on strength-building moves like the Hundred, Teaser, or Leg Circles. Your body is ready for more engagement, so lean into the burn!
Work on your core and pelvic stability—your body will thank you for this in the later phases of your cycle.
Experiment with transitional exercises, combining strength and flexibility to take full advantage of your body’s energy.
✨ Pro Tip: As your energy increases, you’ll find that Classical Pilates routines that include full-body movements and moderate resistance feel fantastic during this phase!
3. Ovulatory Phase (Days 15-17)
Your energy is peaking during ovulation, and your body is ready to take on more! This is the best time to challenge yourself in your Classical Pilates practice, pushing your limits and going deeper into those complex movements.
Pilates Tips:
Focus on flow—challenge yourself with longer sequences that require coordination, like the Roll Up to Teaser or Side Planks.
This is the perfect time to incorporate full-body movements like the Swan Dive, where you can maximize strength and flexibility.
Since your joints are a bit more flexible during ovulation, make sure to pay extra attention to your form to avoid overextension.
✨ Pro Tip: Take advantage of the energy boost and focus on more challenging classical exercises that build endurance and strength while keeping things safe and controlled.
4. Luteal Phase (Days 18-28)
As you head toward the end of your cycle, your energy levels start to dip again. The luteal phase is when many experience PMS symptoms like bloating, mood swings, or low energy. During this time, you may feel more sluggish, but that doesn’t mean you have to skip your Pilates practice altogether.
Pilates Tips:
Go back to basics—focus on gentle, steady movements that don’t require too much intensity, like the Cat-Cow Stretch and Pelvic Tilts.
Slow down and focus on deep breathing to help reduce stress and tension.
If you’re feeling up to it, incorporate light strength work with resistance bands or just your body weight.
✨ Pro Tip: Listen to your body and modify your Pilates routine to focus on movements that feel supportive, rather than taxing.
The key to exercising during your menstrual cycle is to listen to your body and give it what it needs. Some days, that might mean taking it slow with gentle Pilates stretches, while other days, you might feel ready to dive into a full-body workout. Either way, Classical Pilates can be there to support you every step of the way.
Remember, movement isn’t about pushing through discomfort—it’s about honoring your body and giving it what it needs to thrive. 🌟
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