Quick answer: Pilates is one of the best workouts to do before and during your period because it supports hormone balance, minimizes cortisol spikes, and helps reduce cramps, bloating, and fatigue without over-stressing the body.

How Exercise Affects Hormones During Your Cycle

Did you know that the types of workouts you do can affect your hormones? For example, workouts that are high stress on your body like weight lifting and sprinting, can cause hormones like cortisol to spike. While cortisol levels spike and come down after a workout, during certain times of the month it does not work like that.

I love a good weight lifting routine. Weights are needed to have strong muscle mass and help us do everything, but forcing your body to do workouts that induce cortisol the week before and the week of your period is not recommended if you are following cycle synching (anything that strains you or makes you breathless). During your luteal phase, your cortisol can increase so the best thing you can do is counterbalance that with an ample amount of sleep and low stress movements like pilates!

Why Pilates Is Ideal During the Luteal and Menstrual Phases

Pilates is one of the best workouts for women as it helps with posture, flexibility, strength and body awareness. These are all great for getting in shape and body confidence no matter what size you are. Also pilates, for the most part is low intensity. Sure you can break a sweat on a pilates reformer, but especially with mat pilates, you can expect an easy to follow workout that gives you that burn without leaving you breathless.

Our Favorite Pilates Moves for Your Period

Side-Lying Leg Lifts

Lay on one side and make sure to keep your side abs off the mat by keeping them engaged. This way your spine is also aligned, causing less tension on your back which can lead to pain. Raise your legs with the goal of squeezing your side glutes to lift the leg. Kicking the leg feels good, but is not as effective of a workout.

Wall Raises 

With your legs on the wall lift your booty . Make sure to keep your back in alignment by going up one vertebrae at a time. This exercise can also feel very good if you have lower back tension.

The Pilates Hundred (Modified)

This exercise is when you lift your shoulder blades off the floor and have your legs at a slight angle while pumping your arms to generate a little heat. This ab exercise can be intense, so for those of us who need a more gentle workout, make sure to drop your legs only a few inches while avoiding your lower back lifting up- or leave your legs bent in table top if you have lower back pressure. The deep breathing (in for 5, then out for 5 until you get to 100) can help relax you- which we all need during this time of the month! 

What to Wear for Pilates on Your Period

Choosing the right menstrual products can make a huge difference in how comfortable and confident you feel while moving your body on your period. For low-intensity workouts like Pilates, yoga, walking, or stretching, period undies is a great option. It offers leak protection without friction, stays in place during movement, and eliminates the need for frequent changes — especially helpful on lighter or moderate flow days.

For those who prefer internal protection or need extra security during longer sessions, tampons! can also be a supportive option. Pairing a tampon with period underwear can provide added peace of mind on heavier days, allowing you to focus on your movement instead of worrying about leaks.

No matter what you choose, the goal is comfort and ease. Your period workout shouldn’t feel restrictive or stressful — the right products help you stay present, supported, and confident while honoring your body’s needs.

Exercises to Limit During Your Period

While movement can be supportive during your period, not all workouts are created equal. High-intensity or high-stress exercises — like heavy weight lifting, sprinting, HIIT, or anything that leaves you breathless — can increase cortisol at a time when your body is already more sensitive to stress. During the luteal phase and menstruation, elevated cortisol can worsen fatigue, cramps, mood swings, and inflammation. This doesn’t mean these workouts are “bad” — they’re simply better saved for the follicular or ovulation phases, when estrogen is higher and your body is more resilient. During your period, gentler movement helps your body recover rather than pushing it into overdrive.

Final Thoughts

Your period isn’t a setback — it’s a signal. Choosing Pilates or other low-intensity movement during this phase is a way of working with your hormones instead of against them. Gentle strength, breath-focused movement, and body awareness can support circulation, reduce discomfort, and help you feel more grounded during your cycle. The goal isn’t to push harder or burn more calories — it’s to support your body through a natural, demanding process. When you honor your cycle, your energy, strength, and consistency tend to improve over time.