It’s probably safe to say that not many of us are up for an intense exercise session when we’re on our period. You might be one of the lucky ones who feel faster and fitter during that bloody week or you may feel more sluggish and uncomfortable than usual. Either way, the one thing that can help with symptoms, recovery and energy is a daily dose of low-impact movement. 

Studies show that women who take regular yoga classes experience less period pain and fewer premenstrual symptoms than those who don’t hop on the mat.

But what about pilates – a workout that’s only grown in popularity over the past few months? Can its core-hitting moves help to soothe and strengthen during our period week?

While it can be intensive and is certainly an effective form of exercise, pilates is a relatively gentle, non-strenuous form of movement focusing on balance, flexibility and core strength. When you’d rather be at home than at a HIIT class in the gym, it can be a fantastic option.

“Everyone experiences slightly different symptoms to varying degrees when on their period,” advises pilates teacher Anna Sharland. “Aches and pains, or feeling self-conscious about leaks can make you feel unenthusiastic about exercising during your period, but pilates is a great antidote to this.”

It’s relaxing

“One of the fundamentals of pilates is the heavy emphasis on diaphragmatic breathing,” explains BLOK’s pilates trainer Zoe Harris. “Deep breathing promotes relaxation, increases concentration, enhances mood and allows for deep stretching of the rib cage, belly and pelvis.

We tend to hold onto a lot of tension whilst on our periods, naturally around the abdomen, so a pilates focus on breath can be really helpful to get the diaphragm moving, allowing the muscles that are cramping to relax and release tension.”

It counteracts high-intensity workouts

“Pilates is especially effective when paired with a high-intensity workout,” says Harris. “These types of workouts elevate cortisol and inflammation of the body, so try one or two pilates classes a week to realign.”

It can distract us from pain

By spending some time focusing on our breath and moving slowly and gently, we spend less time in our head thinking about how rubbish we feel. As Harris advises: “Moving mindfully can also be a nice distraction for the brain, rather than focusing on where we might be feeling some pain.”

The hundred

“The hundred is the ultimate pilates warm up,” says Harris. “This classical mat pilates exercise is named after the 100 beats required of your arms as you hold your legs extended and your head and shoulders off the mat.

Holding this pose requires you to coordinate your breath with the movement, great for relaxation during your period. It also recruits the abdominal muscles, preparing your body for more advanced core work, without too much pressure on the abdomen.”

Side bend

“This move is a great option for you to feel lengthened, when we naturally want to curl up in a ball,” advises Harris. “The side bend feels so nice – it opens the body out and is great for strengthening and lengthening the hip flexors, which can be a bit painful form some of us during our period.”

Shoulder bridge

“This is the perfect move to help mobilise the spine and strengthen the glutes and hamstrings,” says Harris. “Try this move to ease back and pelvic pain during your period, without putting too much strain on the body.”

Open leg rocker

“The open leg rocker is a challenging workout for your abs, building core control and hamstring length, requiring balance and control,” explains Harris. 

“This movement requires you to rock back and forth while extending your legs and gripping your ankles. While you C-curve onto the mat, it massages and stretches your back and trains your core muscles to be engaged.”

But there’s much more to pilates than simply practicing through your period. The science-backed benefits include improved metabolic health, better balance, flexibility and core strength, and aiding injury recovery, to name just a few - all great reasons to practice all month long. 

“Pilates is great for us throughout our menstrual cycle, not just on the days we are bleeding,” agrees Sharland. “Gentle stretching, moving in a methodical way and focussing on your breathing regularly will all help to relax your body and mind, and help you feel more restful, leaving us more able to cope at times of added physical or emotional stress.”

It’s worth a try, right? 

Images: Getty; BLOK