Have you ever wanted to cycle sync your Pilates workouts but didn’t know where to begin?
I gotchu!
Keep reading to learn how I cycle sync using the Lindywell Pilates program.
**This is not a sponsored post. If you sign up with Lindywell through my link, you’ll get $20 off your initial membership & I’ll receive product credit.
First of all, what is cycle syncing?
Great question!
Cycle syncing is when you track your ovulatory cycle and then match up foods, workouts, tasks, etc. to which cycle phase you’re in.
There are two main cycle phases: the follicular phase and the luteal phase.
The follicular phase is from the first day of your period until ovulation (or your Peak day according to your fertility awareness method).
The luteal phase is everything after ovulation/Peak day until your next period starts!
Your hormones do different things during these two phases and so you have different levels of energy during them.
“When you sync your activities with the fluctuations of your hormonal cycle, you support your biological systems, energize your body, fire up healthy metabolism, boost your moods, shore up overall health, and prevent injury and boredom.”
–In The Flo by Alisa Vitti, page 139
Okay, so now let’s discuss cycle syncing your pilates workouts.
Considering that you clicked on this post, I’m assuming you already know the benefits of Pilates and are already interested in aligning your Pilates routine to your cycle.
I use a Pilates program called Lindywell. I have a full review of the Lindywell program that you can read here, but here are a few reasons why I love it in regards to cycle syncing.
- It’s easy to find workouts that would be perfect for every stage of my cycle
- The workouts are quick and effective
Cycle Sync Your Pilates Workouts: Menstrual Phase
While you’re bleeding, your hormone levels are at their lowest, and so are your energy levels. Any form of high-intensity exercise during this phase will backfire by turning on fat storage, causing muscle wasting and putting stress on your cardiovascular system. Engage in activities that feel restorative to you.”
–In The Flo by Alisa Vitti, page 140
According to the FEMM method of fertility awareness, menstruation technically falls in your follicular phase, but I want to share some specific workouts for your period itself since I typically prefer lighter workouts or just stretches during this time of the month.
I recommend clicking on the workouts tab and then scrolling to where you see the “FOCUS” options. Click either “STRETCHING” or “RECOVERY.” (Personally, I love the recovery options during my period.)
Once I’ve clicked the “RECOVERY” option, thirty results popup. As you can see, I’ve favorited the “Restorative Pilates Routine” and the “Gentle Full Body Stretch” videos.
Lindywell workouts I recommend for when you’re on your period:
- Restorative Pilates Routine [10:39]
- Pilates For When You Don’t Feel Good [13:26]
- Stretching & Tension Release [30:22]
- Stretching & Tension Release [18:20] (there are two videos with this name!)
- Stretch & Relax [17:37]
- Breathwork for Pain [7:52]
Cycle Sync Your Pilates Workout: Follicular Phase
In the first few days after your bleed has finished, your energy begins to rise again, so this is the time to wake up your body with some fun cardio… As your follicular phase continues, your body will react more efficiently to hardcore workouts to boost metabolism, help you shed weight, and build lean muscle.
–In the Flo by Alisa Vitti, page 139-140
Now’s the time to try more creative and fun Pilates videos! And trust me, Lindywell has got you covered on that front!
Lindywell workouts I recommend for when you’re in your follicular phase:
- Fun Pilates Flow [26:55]
- Mood Boosting Pilates [21:24]
- Balance, Control + Breath [31:43]
- Summer Sunshine Flow [31:39]
- Pilates with a Partner [16:46]
- Better than Caffeine Pilates [18:21]
- Joyful Movement [24:46]
- Heart Pumping Pilates Workout [29:53]
- Dance-Inspired Pilates [29:17]
- Dance Inspired Pilates (Day 9) [18:43]
- Pilates HIIT Style Workout [13:39]
- Pilates HIIT Workout [17:10]
Cycle Sync Your Pilates Workout: Luteal Phase (part 1)
During the first five days of the luteal phase, you still have elevated estrogen and testosterone levels, and progesterone enters the picture. you’ll still have a good dose of energy, but not as much for high-impact activities. Use this energy to maximize lean muscle gains by focusing on any kind of strength training.
–In the Flo by Alisa Vitti page 140
Guess what!? As of July 2023, Lindywell has added weight training videos that incorporate the form and cues of Pilates!
These videos would be perfect for the first half of your luteal phase!
Lindywell workouts I recommend for when you’re in the first part of your luteal phase:
- Pilates-Inspired Weight Training series (just search for “weight training” and all the videos will pop up)
- Full Body Target Training with Weights [27:49]
- Pilates Sculpt with Weights [31:31]
- Barre + Weights [30:15]
- Barre on the Beach [14:36]
- Strength + Cardio Barre [33:30]
- Standing Stability + Strength [23:56]
Cycle Sync Your Pilates Workout: Luteal Phase (part 2)
Once you hit the second half of the luteal phase, all three of your reproductive hormones begin to diminish in concentration, shifting you out of muscle-building mode. To align with this phase, switch to workouts that focus on flexibility.
–In the Flo by Alisa Vitti, page 140
This is the part of my cycle when I LOVE incorporating relaxing, stress-relieving, stretching routines!
Lindywell workouts I recommend for when you’re in the second half of your luteal phase:
- Flex & Flexibility [23:03]
- Pilates for Headache Relief [17:13]
- Focus, Breathe, Restore [16:21]
- Gentle Pilates Flow Routine [25:18]
- Pilates for Stretching + Stress Relief [15:14]
- Pilates for Better Sleep [11:29]
- Breathe, Flow, Stretch [27:50]
- Relax & Replenish [30:58]
- Relax + Release [20:15]
- Relaxing Pilates Stretching Routine [6:53]
- 20 Minute Stretching & Stress Relief [18:12]
- Breathwork for Stress Relief [7:50]
Conclusion:
I hope this post has given you some good ideas for how you can cycle sync your pilates workouts!
Clearly I’m obsessed with Lindywell— other than walking and the occasional Refit video on YouTube, Lindywell Pilates videos truly are the only workouts I do. There’s a video to fit every cycle phase, mood, and occasion!
If you’d like to try out Lindywell, you can use my link for $20 off your membership!
And if you’d like to learn more about tracking your cycle, click here to learn how you can get started.
To see me cycle syncing Pilates in real-time, follow me on Instagram @faithfilledfertility. I post about my Pilates workouts on my Stories quite regularly :)
Talk to you later,
Kara
