Pilates for PCOS: How Gentle Movement Supports Hormone Health

Working out is one of the best things you can do for your health. Of course, we usually think of exercise as a way to lose weight, but it actually does way more than that. The right workouts can boost your mood, relieve pain, regulate metabolism, enhance brain function, support the immune system, and improve sleep. These benefits are enough to inspire any woman to get moving, but they’re especially motivating for women with PCOS. 

Women with polycystic ovary syndrome (PCOS) struggle with three main root issues: hormonal imbalance, insulin resistance, and inflammation. This leads to a huge list of chronic symptoms like weight gain, irregular periods, fatigue, mood swings, and more. But, the right exercise can improve ALL these symptoms naturally—especially when combined with other intentional lifestyle changes. 

So, in this post, I’ll be discussing Pilates—a popular and effective exercise for Cysters. Here’s what you need to know:

Pilates for PCOS: How Gentle Movement Supports Hormone Health

If you’ve been reading the blog or listening to the podcast for a while, you know I recommend low-intensity, low-impact exercises for PCOS. The best option by far for Cysters is slow-weighted workouts. (You can find slow-weighted exercise routines on The Cysterhood app.)

When you lift weights slowly, your muscles stay under tension longer, which makes them work harder without the need for super heavy loads or high intensity. This builds strength without overstimulating the nervous system or spiking cortisol like high-intensity workouts often can. The result is stronger muscles, steadier blood sugar levels, and better hormone balance!

However, we all need a little variety in our workouts. Each type of exercise strengthens different muscle groups and targets different systems, keeping the whole body balanced. Other beneficial exercises include walking, swimming, yoga, and Pilates! 

Is Pilates Good for PCOS?

Yes! Pilates is great for people with PCOS. It uses slow, intentional movements and low-impact strength training to keep your muscles engaged without raising adrenaline or cortisol. Pilates also involves core activation, breathwork, and stretching—all of which strengthen your body, calm your nervous system, and support hormone balance. And the best part? You’ll finish feeling centered, strong, and energized rather than groggy and exhausted. (High-intensity workouts, we’re looking at you.) 

What Are the Benefits of Pilates for Women with PCOS?

• Balances Hormone Levels: Pilates can help lower cortisol levels, improve insulin resistance, and balance hormones overall. 
• Reduces Stress and Anxiety: Controlled breathing and mindful movement calm the nervous system, helping reduce stress and reduce those cortisol levels. 
• Supports Weight Loss: Low-impact strength and core exercises help boost metabolism for easier weight management!
• Improves Circulation and Flexibility: Stretching can help reduce inflammation, which can ease body pain, soothe digestive issues, and support immune function. 
• Boosts Energy and Mood: Gentle exercise can boost brain function, fight fatigue, and ease symptoms of anxiety and depression.

How to Do Pilates for PCOS

Always opt for gentle, low-impact movement. 

Pilates naturally involves slow, gentle movements. Keep it that way! It can be tempting to move faster and add heavier weights to elevate your heart rate and increase resistance. After all, that’s how people work out on TV, right? But PCOS bodies require a different approach. Low-impact, low-intensity exercises are the most beneficial when you want to build muscle, lose weight, and balance hormones while reducing inflammation. 

Focus on core-strengthening exercises. 

When I say “core,” I’m not just talking about your abs. Sure, a six-pack might look nice, but that’s not our goal here. Core-strengthening Pilates movements do so much more! They support your pelvic muscles and help maintain proper alignment, which can ease joint and pelvic pain common with PCOS. On top of that, a stable core enhances the effectiveness of your other exercises, allowing you to work harder safely. This also means you won’t have to worry as much about the risk of injury or unnecessary stress.

Incorporate controlled breathing techniques. 

Breathwork pairs perfectly with Pilates. Gentle, intentional movements combined with deep, mindful breaths help calm the nervous system, increase oxygen flow to your muscles, and strengthen the mind-body connection. This not only supports muscle growth but also helps reduce insulin resistance and cortisol. As a result, this workout is excellent for promoting hormone balance and easing PCOS symptoms.

Integrate mindful stretching, too. 

Body and joint pain from PCOS happens when tension builds in muscles from stress, overuse, injury, inflammation, and even poor posture. However, strategic stretching with your Pilates workouts can release muscle tension, improve mobility, and even encourage better movement patterns to make your workouts more effective. 

Do 15-30-minute sessions, 2-3 times a week. 

You get the best results from Pilates with short, consistent sessions. They keep stress hormones from spiking and allow your body to recover more effectively. Plus, doing shorter workouts more often actually helps speed up the hormone-balancing and insulin-sensitizing benefits. On your off days, try slow-weighted workouts or other meditative exercises like yoga, swimming, or walking.

Pair Pilates with other strategic lifestyle changes. 

Pilates is a great start on your road to reversing PCOS. However, to find true symptom relief, your body needs natural support from all sides. Things like an anti-inflammatory, gluten- and dairy-free diet, a strategic supplement regimen, and improved sleep hygiene can go a long way! For a full list of beneficial lifestyle changes, read my essential guide to managing PCOS symptoms naturally. 

Pilates is an effective addition to your PCOS workout routine!

When exercising for PCOS, it’s about more than just losing weight. It’s about balancing hormones and feeling better. To see results, you need a workout plan with purpose and intentionality. Pilates works because it’s low-impact, low-intensity, core-focused, and hormone-friendly. So, if you’re ready to start exercising or want to add a new exercise to your routine, Pilates is a smart choice for PCOS!

For more on this topic, listen to the episodes of A Cyster and Her Mister called How to Workout with PCOS and How to Workout with PCOS Pt. 2. In each episode, Sirak (PCOS personal trainer) and I (PCOS dietitian) break down the dos and don’ts of exercising for PCOS, so you can have the best result possible. Living symptom-free with PCOS is just around the corner!