Pilates
Through-the-month Pilates for period pain: a 25-minute mat class with a painful-day version
In small trials, women who did mat Pilates twice a week for 6 to 12 weeks had less period pain than women who didn't exercise, though the trials were small and how much it helps is uncertain. This class uses the same kind of moves: breathing, curl-up work, bridges, leg circles and side kicks, then back extension and a side stretch. Do it twice a week all month, not only when you're cramping, and judge it over two or three cycles. On a painful day, go straight to the last block: knees to chest, a lying twist, a supported rest with a heat pad and slow breathing. It isn't a treatment for heavy bleeding or endometriosis: see a GP if your periods get more painful or stop you doing everyday things. No trial has tested this class: its order and doses are our editorial choice, from the Pilates period pain trials and the NHS's advice on heat and gentle exercise.
Breathe and warm up (about 4 minutes)
- Beginner · Abs · 3D demoKnees bent; breathe into the sides and back of your ribsHarder: Roll-up (Pilates)
- Cat-cow8 slow wavesBeginner · Back, Abs · 3D demoRound as you breathe out, lengthen as you breathe inHarder: Half lord of the fishes (Ardha Matsyendrasana)
- Knee fold8 each sideBeginner · Abs, Hip flexors · 3D demoHead down; lift one foot, lower it, then the otherEasier: Supine heel slideHarder: Dead bug heel taps
The trial moves (about 11 minutes)
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoRest your head if your neck aches; small, quick arm pumpsEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Single-leg stretch (Pilates one leg stretch)8 each sideIntermediate · Abs, Hip flexors, Neck · 3D demoDraw one knee in, reach the other leg longEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Intermediate · Abs, Hip flexors, Shoulders · 3D demoReach arms and legs away, circle the arms back inEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)
- Beginner · Glutes, Abs, Hamstrings · 3D demoBreathe out to peel up; breathe in at the top; roll down slowlyHarder: Glute bridge
- Single-leg circle (Pilates one leg circle)5 each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles; the other knee bent, foot downHarder: Corkscrew (Pilates)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoGlide the top leg forward and back, hips stackedHarder: Side-lying leg circles (Pilates side kick series)
Back and sides (about 4 minutes)
- Intermediate · Back, Glutes, Triceps · 3D demoSkip it if lying on your tummy feels uncomfortable; do cat-cow insteadEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Intermediate · Back, Glutes, Shoulders · 3D demoSmall, quick reaches; long neckEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
- Beginner · Back, Abs, Hamstrings · 3D demoSit on a cushion; round forward as you breathe outHarder: Saw (Pilates)
- Mermaid (Pilates seated side bend)3 each direction, each sideBeginner · Back, Abs, Shoulders · 3D demoSit cross-legged if side-sitting is awkwardHarder: Side bend (Pilates)
Painful days start here (about 6 minutes; the stop point)
- Double knee-to-chest stretch2 holds of 20 to 30 sBeginner · Back, Glutes · 3D demoRock gently side to side if it helpsEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)
- Supine spinal twist (Supta Matsyendrasana)30 s each sideBeginner · Back, Glutes · 3D demoKnees together, a cushion under them; let your back softenHarder: Seated twist, bottom leg straight
- Beginner · Adductors, Chest · 3D demoA cushion under each thigh; a heat pad or a wrapped hot water bottle on your tummyHarder: Wide-angle seated forward fold (Upavistha Konasana)
- Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
Tips
- Do the whole class twice a week through your cycle; the trials judged Pilates after 6 to 12 weeks, so give it two or three cycles.
- On a painful day, do the last block on its own, with a heat pad and painkillers if you use them, as the NHS suggests for period pain.
- If you feel faint or bleeding is heavy, lie on your side and stop for the day (our suggestion).
- It's fine to do this on your period, including the first day, if it feels right; skip any move that brings on sharp pain.
- If you're pregnant, use our pregnancy Pilates class instead.
- See a GP if your periods become more painful, heavier or irregular, or the pain stops your usual activities.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the through-the-month pilates for period pain: a 25-minute mat class with a painful-day version take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 8 of its 17 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.