Should You Do Pilates While Experiencing Menstrual Cramps?

Remember to listen to your body, and avoid doing exercises that may worsen the pain.

Menstrual cramps: It is always advisable to engage in a light workout during the menstrual cycle, especially for those who experience cramps. Cramping during periods -- also known as dysmenorrhea -- is caused by the contraction of the uterus that sheds its inner lining of blood and tissues every month. Doctors say that while exercising during menstrual cramps can be beneficial, it is essential to consider the body's limitations.

Pilates, for instance, is one activity that women are encouraged to do during the menstrual cycle, especially to relieve pain. Fitness experts say it can reduce the severity of cramps with its gentle movements, increase blood flow, improve mood by releasing endorphins, and also promote relaxation.

Shedding more light on the relevance of Pilates during periods, celebrity fitness instructor Yasmin Karachiwala took to Instagram to demonstrate a few exercises that are safe to do during this time of the month. According to her, while one usually feels tired and bloated during periods, Pilates can be beneficial for them, as it can improve blood circulation, alleviate cramps, and promote relaxation without being 'overly strenuous'.

Here are some simple Pilates exercises that are suitable during this time, as demonstrated by Karachiwala. Do three rounds of each exercise.

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A post shared by Yasmin Karachiwala | Celebrity Fitness Instructor (@yasminkarachiwala)

Articulated Bridge

Lie down on your back. Fold your knees and place the feet hip-width apart. Now, gently lift the pelvis off the ground and hold it in the air. Then bring it down. Remember to breathe in and out deeply.

Toe Taps

Move on to the next exercise, wherein you continue to lie on your back. Fold your knees and lift your feet off the floor. Gently dip the toes of your right foot on the floor, followed by the toes of the left foot. Alternate between the legs.

Single Leg Stretch

As the name suggests, you fold your knees and then stretch one leg in the air, followed by the other, as demonstrated in the video. While stretching one leg out, you may hold the other one close to your chest.

Supine Spine Stretch

Stretch your spine to get relief from menstrual cramps by lying down on the mat. While keeping your upper body straight, twist your hips and pelvis to one side. Repeat on the other side. You may stretch your arms out to the side.

Swan Exercise

You assume the swan pose by lying on your back and then lifting the upper body by placing the weight on the forearms. You may rest your elbows on the mat. This exercise is great for back pain.

Disclaimer: Keep in mind that you must avoid high-intensity exercises during periods, and instead opt for gentle flows. Be mindful of your posture and avoid poses that may exacerbate cramps. Always prioritise comfort, and stop exercising if the pain increases. If the cramps are severe and you experience heavy bleeding, consult your healthcare provider before exercising.