Pilates & Your Hormone Cycle: Moving in Sync with Your Body

Whether you're in your 20s or 30s, navigating your career, relationships, or building healthy habits—you've probably noticed that your energy, mood, and motivation can change from week to week. You're not imagining it—your menstrual cycle plays a huge role in how you feel physically and mentally.

The good news? Pilates is one of the best ways to support your body through each phase of your hormone cycle, offering strength, stress relief, and flexibility in more ways than one.

🌀 Understanding the Menstrual Cycle

Your monthly cycle can be broken down into four phases:

1. Menstrual Phase (Days 1–5): Energy is lower as your period begins. Your body needs rest and gentle movement.

2. Follicular Phase (Days 6–14): Oestrogen rises, you may feel more energised and motivated. It’s a great time to challenge yourself.

3. Ovulation (Around Day 14): Peak energy! This is when you might feel your strongest—perfect for more dynamic Pilates and strength-building.

4. Luteal Phase (Days 15–28): Progesterone rises, and you may feel more tired, bloated, or emotionally sensitive. Think slower, mindful movement.

   
   

💜 How Pilates Supports Each Phase

Menstrual Phase: Try: Stretch-based or restorative Pilates. Focus on breath, mobility and releasing tension. A great time to connect inward and listen to your body.

Follicular & Ovulation Phases: Try: Flowing mat Pilates, core work, light resistanceYou’ll feel strong and capable—this is when you can build strength, try new movements and boost endurance.

Luteal Phase: Try: Slower paced classes, mobility & core stabilityThis phase is all about maintenance, not maxing out. It’s the perfect time to strengthen from the inside out.

💫 The Power of Syncing Movement to Your Cycle

When you stop pushing against your body’s natural rhythm and start moving with it, everything changes.

Pilates helps you:

• Stay consistent with exercise without burnout

• Support your core and pelvic floor health

• Reduce PMS symptoms through movement & breath

• Feel more connected to your body—not at war with it

  
  

🌿 Final Thoughts

You don’t need to “go hard” every week to make progress. You just need to move with intention—and Pilates offers the flexibility, strength, and mindfulness to meet your body exactly where it’s at.

Whether you're on your period, ovulating, or somewhere in between—you're welcome on the mat just as you are.

🟣 Want to explore cycle-friendly movement?Join us for a beginner-friendly Move Well Pilates class and learn how to move in harmony with your body.