Pilates & The menstrual Cycle

When we talk about the menstrual cycle, we often just think about menstruation, we know the basics; it is an unfortunate event that happens commonly once a month and is often accompanied by cramps and discomfort. When it comes, we cannot ignore it, it is obvious, annoying, and often forces us to change our plans, from opting not to wear that cute pink Pilates set to skipping that high-intensity workout with your friend.

We often adapt our month to our menstruation, but what about the rest of our menstrual cycle? Although the menstrual phase is the most visibly obvious, the rest of our cycle still involves changes in our body and mind. It is a mistake to think that we will handle life in the same way in the luteal phase of our cycle as in the follicular or menstrual phase, and vice versa.But wait, let´s rewind for a second, and start from the basics. What is the luteal phase? And the follicular? Why do we react and act differently in each phase of our cycle? Yes, you read that correctly – the tiredness and various emotions throughout your month are not just your imagination; they are actually a reflection of your internal hormonal processes.And that takes us to hormones. 

What are hormones, and why are they so important? Long story short, hormones send signals to our brain, sending information about who and what we (dis)like and why. The smells we like, the food we want, the clothes we wear…well, you could basically say that hormones are the basic building blocks of what makes you… you. Our cycle is generally divided into 3 phases: the luteal phase, the follicular phase, and the menstrual phase. During our cycle, we experience various fluctuations in our hormones, specifically in progesterone and estrogen (keep these two in mind; we will come back to them in a second).

For us, at The Confidence Concept, the connection between body and mind is important. We encourage you to communicate with your body and understand what it needs and when it needs it. This is why we have adapted our Pilates classes to each and every one of your cycle phases; understanding that some days you need a powerful workout that makes your legs shake, while other days…well, other days you just need something lighter, more in touch with your body and self. Let´s dive right into it.

Foundations of Confidence: Menstrual & Late Luteal PhaseOur Foundations of Confidence class is designed to provide you with that extra warm support when you need it. This class will make you leave our studio feeling secure, recharged, and with a strong base to tackle your day confidently. This is why it is the perfect option when you are menstruating or in your luteal phase. We know it – when you menstruate, you´re more tired, you experience cramps, and your ideal plan is a nice stretch that brings you comfort and closer to how you´re feeling; in this class, we´ve got you covered.

But what about your luteal phase? The luteal phase happens approximately 14 days before your menstruation (Handy et al., 2022). During the later part of this cycle phase, your progesterone and estrogen levels drop significantly. According to the latest theory called the Dimensional Affective Sensitivity to Hormones across the Menstrual Cycle (DASH-MC) (Peters et al., 2025), some females are more sensitive to hormonal drops and changes than others. This takes us to PMS (perimenstrual syndrome) – the late luteal phase is also the time when this happens, approximately 7 days before your menstruation, and is accompanied by symptoms of tension, depressed mood, irritability, tearfulness, breast tenderness, bloating (Yonkers et al., 2008), changes in appetite, back pain, headache, nausea, constipation, anger, fatigue, restlessness, and abdominal pain (Gudipally & Sharma, 2023). Clearly, this makes the luteal phase the perfect moment to show yourself some affection, gratitude and take some time to reconnect with your body with our Foundations of Confidence class.

Elevate your Confidence: Follicular & Early Ovulatory PhaseThe follicular phase takes place right after your menstruation, and consists of a spike in estrogen levels – making this the phase where we feel like we can take on the whole world. Higher estrogen levels are associated with protection against stress (Albert et al., 2015), increased confidence and feelings of attractiveness, and positive mood (Kurpanik et al., 2024). Also, our early ovulation days start at the end of the follicular phase. This means that the follicular phase, which includes the start of our ovulatory phase, is the perfect time for that extra confidence boost – the ideal moment to tell yourself that you can take on the world – and doit. Elevate your Confidence is the right choice to put this into practice, and explore your full potential during your follicular phase.

Confidence Builder: Late Ovulatory & Early Luteal PhaseFollowing your follicular phase, your ovulation days continue in the early luteal phase. As we mentioned earlier, the luteal phase happens right before your menstrual phase, and although your late luteal phase is when PMS symptoms occur, the early luteal phase comes with an extra dose of serenity. In your early luteal phase, you will experience a spike in progesterone. Progesterone has been associated with increased mood stability and positive emotional regulation (Stefaniak et al., 2023). In very simple and general terms, progesterone indirectly enhances the calming effects of GABA-A receptors (and in even simpler terms, progesterone can contribute to making you feel more relaxed) (Kapur & Joshi, 2022). Our Confidence Builder class is the perfect option to get out of your comfort zone, and after class, fall back on that stability and relaxation provided by your early luteal phase. Maybe even enjoy a matcha or coffee at our bar while you lie back on our comfortable sofa?Whichever cycle phase you´re in, we´ve got your back and will be here for you whether you need some extra comfort or a beautiful push – because at the end of the day, that´s what confidence is all about: loving yourself through every phase.Love,The Confidence ConceptP.S.: The menstrual cycle and hormonal fluctuations are much more complex than stated in the article. This article is a brief snippet of our complex processes! In addition, research on the topic is very limited and often contradictory. It is important to mention that every female can experience their hormones differently, and these can have a different individual impact depending on multiple factors. If you wish you receive more information about the topic, you can always stop by the reception and ask our host Montse Ferrer for more details. She is the writer of these articles, is licensed in psychology, and has experience in psychological research; therefore, she´ll hopefully be able to answer some of your questions.

References:

Albert, K., Pruessner, J., & Newhouse, P. (2015). Estradiol levels modulate brain activity and negative responses to psychosocial stress across the menstrual cycle. Psychoneuroendocrinology, 59, 14–24. https://doi.org/10.1016/j.psyneuen.2015.04.022

Gudipally, P. R., & Sharma, G. K. (2023). Premenstrual Syndrome. StatPearls.
Handy, A. B., Greenfield, S. F., Yonkers, K. A., & Payne, L. A. (2022). Psychiatric symptoms across the menstrual cycle in adult women: a comprehensive review. Harvard review of psychiatry, 30(2), 100–117. https://doi.org/10.1097/HRP.0000000000000329
Kapur, J., & Joshi, S. (2021). Progesterone modulates neuronal excitability bidirectionally. Neuroscience letters, 744, 135619. https://doi.org/10.1016/j.neulet.2020.135619
Kurpanik, M., Grzybowska, M., Krupa-Kotara, K., Barylska, K., Juraszek, P., & Grajek, M. K.
(2024). The impact of the menstrual cycle on emotions and behavior – a review of current
research. Applied Psychology Research, 3(2), 1432. https://doi.org/10.59400/apr.v3i2.1432

Peters, J. R., Schmalenberger, K. M., Eng, A. G., Stumper, A., Martel, M. M., & Eisenlohr-Moul, T. A. (2025). Dimensional affective sensitivity to hormones across the menstrual cycle (DASH-MC): a transdiagnostic framework for ovarian steroid influences on psychopathology. Molecular Psychiatry, 30(1), 251–262. https://doi.org/10.1038/s41380-024-02693-4
Stefaniak, M., Dmoch-Gajzlerska, E., Jankowska, K., Rogowski, A., Kajdy, A., & Maksym, R. B.
(2023). Progesterone and Its Metabolites Play a Beneficial Role in Affect Regulation in the
Female Brain. Pharmaceuticals, 16(4), 520. https://doi.org/10.3390/ph16040520
Yonkers, K. A., O’Brien, P. M., & Eriksson, E. (2008). Premenstrual syndrome. Lancet, 371(9619), 1200-1210. https://doi.org/10.1016/S0140-6736(08)60527-9