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08 Aug, 2025 Pilates and PCOS
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder affecting millions of women worldwide. Characterized by irregular menstrual cycles, insulin resistance, weight gain, and increased stress levels, PCOS can significantly impact a woman’s quality of life. While medical treatments are essential, incorporating lifestyle modifications like regular exercise can play a pivotal role in managing PCOS symptoms. Among various exercise forms, Pilates has emerged as a gentle yet effective workout for women with PCOS.
Understanding Pilates
Developed in the early 20th century by Joseph Pilates, this mind-body exercise emphasizes core strength, flexibility, posture, and controlled breathing. Unlike high-impact workouts, Pilates offers a low-impact regimen that focuses on precise movements and alignment, making it accessible to individuals of all fitness levels.
Benefits of Pilates for PCOS
1. Regulates Menstrual Cycles
A study published in the Journal of Clinical and Diagnostic Research found that women with PCOS who practiced Pilates experienced significant improvements in menstrual regularity and a reduction in dysmenorrhea (painful periods). The controlled movements and emphasis on core strength may help balance hormonal fluctuations that disrupt the menstrual cycle.
2. Improves Insulin Sensitivity
Insulin resistance is a common concern in PCOS, leading to elevated blood sugar levels and increased fat storage. Pilates enhances muscle function and glucose metabolism, thereby improving insulin sensitivity. Regular practice can aid in better blood sugar regulation, reducing the risk of type 2 diabetes.
3. Supports Weight Management
Weight gain, particularly around the abdomen, is a prevalent issue for women with PCOS. Pilates helps build lean muscle mass, boost metabolism, and burn calories, facilitating weight loss and maintenance. Its low-impact nature ensures joint safety while promoting overall fitness.
4. Reduces Stress and Balances Hormones
Chronic stress can exacerbate PCOS symptoms by increasing cortisol levels, which interfere with hormonal balance. Pilates emphasizes mindful movement and controlled breathing, activating the parasympathetic nervous system to reduce stress and promote relaxation. This stress reduction can lead to improved hormonal regulation.
5. Enhances Circulation and Reduces Inflammation
Inflammation is a contributing factor to many PCOS symptoms. The gentle stretching and fluid movements in Pilates improve blood circulation, delivering oxygen and nutrients to tissues while reducing inflammation. Enhanced circulation also supports detoxification and overall vitality.
6. Improves Mental Health
Women with PCOS are more susceptible to depression and anxiety. The mind-body connection fostered by Pilates can alleviate these mental health challenges. Engaging in regular Pilates sessions promotes the release of endorphins, enhancing mood and reducing feelings of depression.
Why Pilates Works for PCOS
The effectiveness of Pilates comes from its combination of low-impact strength work, gentle cardiovascular effort, and mind-body attention. This holistic approach supports metabolic improvements, hormone regulation, pain reduction, and emotional calm.
By Dr.Riya
(Pilates instructor & sports physiotherapist at AOSM)
& Dr. Janwi
(Consultant physiotherapist at AOSM )
