Doing Pilates for menstrual cramps can be very effective. In addition to relieving period pain, these exercises can also improve flexibility and improve your overall health.
Pilates, a mind-body exercise, is popular for its ability to strengthen the core, increase flexibility and improve posture. Beyond its physical benefits, it can also relieve menstrual pain. Doing Pilates for menstrual cramps can be beneficial in eliminating discomfort because it targets specific muscle groups and promotes relaxation while reducing inflammation and improving overall well-being during menstruation. So, if you suffer from menstrual cramps, incorporating these effective movements, such as pelvic tilts, spinal twists, and leg circles, can provide comfort and ease during your menstrual cycle.
What is a Pilates workout?
Pilates is a low-impact exercise focused on controlled movement, stretching and breathing. It is becoming increasingly popular for fitness and rehabilitation programs. Joseph Pilates introduced it to the world at the beginning of the 20th century. It is suitable for beginners and people with certain medical conditions. A study published in the Journal of Physiology and Behavior examined the effectiveness of a few weekly lessons. It has been found to help reduce lower back discomfort and many other issues while increasing your physical and psychological well-being.
Pilates for menstrual cramps: how does it help?
Pilates for menstrual cramps is considered a very effective and holistic approach to managing menstrual pain. Menstrual cramps, or dysmenorrhea, can be a debilitating experience for many women, causing discomfort in the lower abdomen and lower back, and even radiating down the legs, a study published by StatPearls. The pain is often caused by contraction of the uterus, which can lead to restricted blood flow and inflammation.
Pilates focuses on core strength, controlled movements, breath work and flexibility, which can significantly reduce muscle tension and promote relaxation, says Pilate instructor Dr. Vajjala Shravani. Engaging the pelvic floor and core muscles helps increase blood circulation in the lower abdomen, which can ease cramps and reduce the intensity of period pain. Additionally, the breathing techniques used in this workout help reduce levels of the stress hormone cortisol, which can further help relieve pain.
You may also like


A study published in the journal Health care showed that doing Pilates for menstrual cramps for 12 weeks can significantly reduce pain and other symptoms in women. Additionally, women experienced less pain, fewer premenstrual symptoms, better back flexibility, stronger hip muscles, and better sleep quality. These results suggest that Pilates may be a useful way to manage menstrual pain, possibly by improving hip muscle function and sleep. This makes it a promising complementary therapy for women suffering from this problem.
Pilates for Menstrual Cramps: Exercises to Try
If you want to try Pilates for menstrual cramps, start with these workouts. These are very effective in relieving pain.
1. Child’s pose (pilates mat)
This gentle stretch helps relieve tension in your lower back and open your hips. An emphasis on deep breathing can promote relaxation and reduce abdominal cramps.
How to do it:
- Start by kneeling on the mat with your big toes touching and your knees wide apart.
- Sit back on your heels, extend your arms forward and lower your chest toward the floor.
- Rest your forehead on the mat and breathe deeply, feeling your lower back and hips relax.
2. Cat-cow stretch (pilates mat)
This exercise mobilizes the spine and reduces tension in the back muscles. It also stimulates blood flow to the pelvic area, which can relieve menstrual pain.
How to do it:
- Start on all fours with your hands directly under your shoulders and your knees under your hips.
- Inhale as you arch your back, lifting your head and tailbone (cow pose), and exhale as you round your spine, bringing your chin to your chest (cat pose).
- Repeat for 1 to 2 minutes.
3. Pelvic curl (mat pilates)
Pelvic curls strengthen the glutes and core while stretching the lower back. This movement helps improve blood flow to the uterus and lower abdomen, thereby reducing cramping.
How to do it:
- Lie on your back with your knees bent and your feet hip-width apart.
- Press your feet onto the mat and slowly lift your hips, one vertebra at a time, into bridge position.
- Hold for a few breaths, then lower your spine.
- Repeat 8 to 10 times.
4. Knee to Chest Stretch (Mat Pilates)
This exercise releases tension in your lower back and hip flexors, which can become tight during menstruation. It provides a gentle massage of the abdominal area, which helps relieve cramps.
How to do it:
- Lie on your back and bring one knee toward your chest, keeping the other leg extended on the mat. Hold for 20 to 30 seconds, then switch legs.
- You can also bring both knees toward your chest for a deeper stretch.
5. Leg circles (mat pilates)
Leg circles increase circulation to the pelvic region and improve hip mobility. The controlled movement engages the core and promotes stability, alleviating lower abdominal discomfort.
How to do it:
- Lie on your back with one leg extended toward the ceiling and the other leg bent or flat on the mat.
- Make small, controlled circles with your leg raised, keeping your core engaged.
- Repeat in both directions for each leg.
6. Forward Spinal Stretch (Pilates Mat)
This exercise stretches the entire spine and releases tension in the lower back and hamstrings. The forward fold also helps to gently compress the abdominal area, relieving cramps.
How to do it:
- Sit up straight with your legs stretched out in front of you and your feet hip-width apart.
- Reach your arms forward and exhale as you slowly stretch forward, rounding your spine and reaching toward your toes.
- Inhale to sit up.
- Repeat 5 to 6 times.
7. Seated forward fold (pilates mat)
This position stretches your lower back and hamstrings, which can relieve tension and promote relaxation. The gentle compression of the abdomen can relieve menstrual pain.
How to do it:
- Sit with your legs stretched out in front of you.
- Inhale to lengthen your spine, then exhale and bend forward from your hips, reaching toward your feet or shins.
- Hold the stretch for 30 to 60 seconds while breathing deeply.
8. Hip rolls (reforming pilates)
Hip rolls on the reformer increase core strength and hip stability while gently stretching your lower back. This exercise improves circulation and can ease menstrual discomfort.
How to do it:
- On a reformer machine, lie on your back with your feet on the foot bar and your knees bent.
- Slowly roll your hips up into bridge position, engaging your core and glutes, then lower back down.
- Repeat 8 to 10 times.
9. Mermaid Stretch (Reformer or Mat Pilates)
The mermaid stretch opens the sides of the body, releasing tension in the lower back and abdomen. It is particularly soothing for menstrual cramps and helps improve breathing.
How to do it:
- Sit with your legs folded to the side.
- Reach one arm overhead and gently bend your torso to the opposite side, feeling a stretch along your body.
- Repeat on the other side.

10. Inclined Butterfly Pose (mat pilates)
This pose opens the hips and stretches the inner thighs, promoting relaxation and reducing menstrual cramps. A focus on breath work helps calm the mind and reduce stress, which can make pain worse.
How to do it:
- Lie on your back with the soles of your feet together and your knees open to the sides.
- Place your hands on your stomach or sides and breathe slowly and deeply.
- Hold for 1 to 2 minutes.
Side effects of Pilates on menstrual cramps
Pilates for menstrual cramps is generally considered safe and has minimal side effects. However, it is important to listen to your body and avoid any exercise that causes pain or discomfort. If you are new to this area, it is advisable to consult a qualified instructor to ensure proper form and technique.
Here are some potential side effects to be aware of:
- Muscle pain is common, especially for beginners. This usually goes away within a few days.
- If you have existing back or pelvis painsome Pilates exercises could make the discomfort worse. It is crucial to modify or avoid exercises that make pain worse.
- Pushing yourself too hard can lead to fatigue and injury. Listen to your body and rest when needed.
#Pilates #menstrual #cramps #effective #workouts