Welcome to your follicular phase, and more broadly to cyclical fitness.
Cyclical fitness is all about syncing up your workouts with your menstrual cycle! It’s about tuning into how your energy levels and mood change throughout the month and adjusting your exercise routine accordingly.
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To support you during your follicular phase, the experts at Muse have developed a dynamic Pilates workout.
But first, how should you exercise during each phase of your period?
How should I exercise in each phase of my cycle?
The four stages of your menstrual cycle are:
Menstrual/period
A bleeding cycle to shed the uterine wall. During this time, you should take it easy and give your body as much rest as possible. With this in mind, your cyclical fitness plan should be focused on gentle and low-impact exercises
Follicular
As your body gears up for ovulation, you may notice a surge in energy and motivation during the follicular phase. This is a great time to ramp up the intensity of your workouts and explore a more dynamic exercise regimen.
Ovulation
With estrogen levels at an all-time high and energy levels soaring, now’s the time to embrace activities that make you feel powerful and vibrant.
Luteal
As you move into the luteal phase, progesterone levels rise and your body prepares for potential pregnancy. This phase often brings out feelings of calmness and self-reflection, but it can also come with PMS symptoms like bloating and irritability.
If you’re looking to move your body during the second stage of your cycle, aka your follicular phase, here’s our 10-minute Pilates workout. Let’s warm up.
Warm up
Pelvic tilts
- How to do it: Lie on your back with knees bent and feet hip-width apart. Inhale to relax, then exhale as you gently tilt your pelvis up, pressing your lower back into the mat. Inhale to return to neutral.
- Benefits: Warms up the core and lower back, encourages gentle spinal movement.
Arm circles
- How to do it: Stand tall with arms extended to the sides at shoulder height. Slowly make small circles with your arms, gradually increasing the circle size. Switch directions after a few rotations.
- Benefits: Mobilises the shoulder joints, activates the upper body, and improves blood flow.
Knee folds
- How to do it: Lie on your back with knees bent. Inhale to prepare, and exhale as you lift one knee to tabletop. Inhale to lower it down, and repeat on the other side.
- Benefits: Warms up the hip flexors, stabilises the core, and prepares the body for movement.
A 10-minute Pilates workout for your follicular phase
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Rolling like a ball
- How to do it: Sit on the mat with knees bent and feet close to your hips. Hold onto your shins, round the spine, and lift your feet off the mat so you’re balanced on your sit bones. Inhale to prepare, then exhale as you roll back just to the shoulders. Inhale as you roll back up, balancing at the top.
- Muscles engaged:
- Abdominals: Deep core muscles, especially the transverse abdominis, for control.
- Hip Flexors: Engage to lift the legs and stabilise in the balance position.
- Spinal Erectors: Engage during rolling to prevent collapsing.
- Benefits: Builds core stability and control, enhances spinal mobility, and adds a playful, energising component to the workout.
Single leg stretch
- How to do it: Lie on your back, lift your head and shoulders, and bring one knee in toward your chest while extending the other leg out at a 45-degree angle. Hold the bent knee with your hands and switch legs in a flowing motion.
- Muscles engaged:
- Abdominals: Primarily rectus abdominis to keep the upper body lifted.
- Hip Flexors and Quadriceps: Engaged to lift and extend each leg.
- Stabilisers (Obliques): Support rotation and keep alignment.
- Benefits: Strengthens the core and hip flexors, increases coordination, and supports dynamic movement, ideal for the follicular phase’s natural energy boost.
Spine stretch forward
- How to do it: Sit up tall with legs extended hip-width apart and feet flexed. Reach arms forward at shoulder height. Inhale to prepare, then exhale as you lengthen the spine and slowly reach forward, articulating each vertebra as you stretch. Inhale to return upright.
- Muscles engaged:
- Abdominals: Engage to support spinal articulation and control.
- Spinal Erectors: Gently stretch and lengthen during forward reach.
- Hamstrings: Actively stretched throughout the movement.
- Benefits: Increases hamstring flexibility, promotes postural alignment, and enhances spine mobility, all of which support better balance and posture.
Side leg lift series
- How to do it: Lie on one side with legs extended in a straight line. Engage the core, lift the top leg to hip height, and lower back down with control. Variations include small circles and both legs lifting together.
- Muscles engaged:
- Gluteus Medius and Minimus: Primary muscles for lifting the leg.
- Obliques: Engage to stabilise the torso.
- Inner Thighs: Work on the supporting leg and in variations.
- Benefits: Strengthens the glutes and outer thighs, improves hip stability, and enhances side-body strength and control—perfect for the active energy of the follicular phase.
Cool down
Child’s Pose
- How to do it: Kneel on the mat with big toes touching and knees wide apart. Sit back on your heels, extend your arms forward, and relax your torso down. Hold for a few deep breaths.
- Benefits: Stretches the lower back, relaxes the hips, and promotes relaxation.
Seated forward fold
- How to do it: Sit with legs extended forward, feet flexed. Inhale to lengthen the spine, and exhale as you reach toward your feet, allowing the back to round slightly.
- Benefits: Gently stretches the hamstrings and lower back, supports flexibility, and encourages deep breathing.
Deep breathing with arm stretch
- How to do it: Sit comfortably cross-legged. Inhale as you reach both arms overhead, stretching tall. Exhale as you lower your arms down to your sides.
- Benefits: Relaxes the body, encourages mindfulness, and opens up the chest for deep breathing.
At Muse Pilates, the focus is on building strength and wellness through personalised attention in boutique-style classes. With a mission to bring “real Pilates for real people,” Muse Pilates offers reformer Pilates classes designed for individuals of all fitness levels.
