Is Pilates Good For PCOS & Why?

Pilates is a popular type of workout promising multiple health and fitness benefits. But does it also help women suffering from PCOS (Polycystic Ovary Syndrome)? That’s what you’ll find out in this article based on scientific evidence and my own experience with Pilates.

It is well known that exercise plays an important role in the management of PCOS as it’s been shown in multiple studies. If you want to learn more about the effects of different types of exercise, I suggest you read my previous article ‘What Is The Best Exercise For PCOS & Why?’.

But if you’re here to find out how Pilates, specifically, may affect your PCOS symptoms, this is the right place to get the answers.

In general, Pilates is a good type of exercise for PCOS as it’s associated with multiple health benefits and low levels of risks. Since regular Pilates exercise may help reduce stress and balance hormones, it can be especially beneficial for women with PCOS and managing their symptoms.

What is Pilates?

Pilates is a relatively new type of workout that has been developed to improve functional movements in everyday tasks by strengthening the core and engaging the stabilizing muscles.

Pilates workouts are based on very controlled movements focused on the body’s alignment and posture which is why it’s also oftentimes recommended for rehabilitation purposes.

But it is not the only reason for its worldwide success and popularity in today’s world. Pilates has been also shown to have many other benefits that may help you manage PCOS and improve your lifestyle. Here is how.

Benefits of Pilates for PCOS:

Stress management
Hormonal balance
Weight management
Flexibility, mobility & posture
Pelvic floor strength
Improved sleep

✓ Stress management

Pilates is a type of restorative exercise (similar to Yoga or Tai-Chi) that is particularly known for its stress-relieving effects. That’s mostly because pilates puts a big emphasis on the mind-body connection and focuses on using proper breathing techniques during the workout.

For many individuals, it can have strong meditative and relaxing effects. That’s because restorative types of exercise (such as Pilates) have a direct impact on your nervous system and can help you get into the ‘rest & digest’ mode (by stimulating your parasympathetic system). It makes you more relaxed and trains your body to better cope with stress over time.

In a few studies, Pilates has been also shown to be effective in lowering cortisol (the ‘stress hormone’) levels and decreasing the risks of depression, anxiety and fatigue.

This is particularly important for women with PCOS as chronic stress is one of the largest contributors to the syndrome development (causing hormone imbalances). Effective stress management is therefore one of the key elements in successful PCOS management.

If you want to know about the other components of an effective PCOS management strategy, you can read my previous article ‘How To Treat PCOS Naturally (Science-Based Guidelines)’ to get more in-depth information.

Since there is also a high prevalence of women with PCOS suffering from depression and anxiety, Pilates workouts could be a great strategy for improving mental health and reducing the risks of depressive symptoms.

✓ Hormonal balance

According to many Pilates experts, there are specific exercises that can stimulate the activity of endocrine glands and several hormones suggesting that Pilates can have hormone-balancing effects.

Multiple studies have shown that Pilates actually does affect our endocrine system and therefore can be beneficial for hormone control. In one study regular Pilates sessions significantly decreased menopausal symptoms in postmenopausal women by the potential hormone regulation.

Other studies have also shown that Pilates improved blood sugar control in women with type 2 diabetes and reduced insulin resistance in overweight women. Since insulin resistance and impaired glucose tolerance appear to play a major role in PCOS, you may want to consider including more Pilates in your lifestyle, too.

For more tips on how to manage insulin resistance, check out my previous article ‘PCOS Insulin Resistance Explained & How To Reduce It’.

✓ Weight management

It’s been shown that weight loss is one of the most effective strategies in reducing many of the PCOS symptoms and apart from other important lifestyle factors (such as diet, sleep, stress management) exercise is another one that plays a major role in weight management.

While there are other types of exercise that may be more effective in burning calories (e.g. cardio) or more effective in building muscle tissue (e.g. weight training), Pilates can still help you lose and manage weight in multiple different ways.

First of all, Pilates can still be a challenging workout that will make you sweat and your muscles burn. There are many different types and structures of Pilates workouts (Reformer Pilates is one of my favorites) and it’s up to you what you’re actually looking for.

This means that you definitely can burn a lot of calories and gain some muscle through Pilates, especially if you otherwise live a sedentary lifestyle. But the biggest benefit of Pilates, what I believe, is that it helps you develop proper techniques of exercising, use the right muscle groups and strengthen your core.

This, in return, improves your performance in other activities and sports you may do (such as running, strength training, HIIT, yoga, cycling, dance, weightlifting…). A strong core and proper technique is the base in almost all types of exercise and once you focus on improving those aspects, you’ll be able to lose even more weight or gain even more muscle through other types of workouts.

I’m a huge fan of Pilates and I really believe in diversity so I try to include all types of workouts in my weekly schedule (some cardio, HIIT, yoga, strength training and pilates) as they all offer different benefits. But if you’re new to exercise or don’t enjoy working out at all, I think Pilates on its own can be a great way to start.

✓ Flexibility, mobility & posture

As I already mentioned, Pilates is also used in many rehabilitation programs as it’s a great way to improve flexibility, mobility, balance and posture. Improvements in all of those areas are not only great for overall wellbeing and everyday functioning, but they can also prevent injuries and promote joint health.

According to studies, Pilates is an effective rehabilitation tool in the treatment of several conditions and prevention of injuries in adults, elderly people and athletes. That’s also why it’s recommended in a few injury prevention guidelines for elite sports such as football (yes – Pilates is great for everybody).

Better flexibility and mobility achieved by regular Pilates workouts can also help you progress in other types of activities and workouts. It will also make some of the other exercises easier and more enjoyable to perform.

Once you start progressing and seeing results, you’ll be more likely to keep consistent and make an active lifestyle your new norm. Besides, regular Pilates and better posture can also help you look taller and leaner which is a great bonus.

It is also one of the reasons why Pilates is so popular amongst ballerinas, gymnasts and professional dancers.

✓ Pelvic floor strength

Pelvic floor is a group of deep muscle tissue located in the pelvic area with an important role of supporting internal organs such as the bladder, bowel and uterus.

Unfortunately, women with PCOS often experience pelvic pain as one of their symptoms and they’re also at increased risk of pelvic floor dysfunction.

The good news is that this group of deep muscle tissue can be strengthened and improved over time with appropriate training. While most forms of exercise are not usually effective in strengthening the deep muscle layers in the body, Pilates is a brilliant way to do it.

Pilates is one of the few types of exercise that is specifically designed to target those deep muscle tissues in your abdominal and pelvic area and it’s also the reason why it’s a safe and effective workout choice for pregnant and postpartum women.

A strong pelvic floor is also important for sexual health and increased pleasure that is often impaired in women with PCOS. Research has also shown that Pilates can be effective in reducing menstrual pain and dysmenorrhea symptoms which is another common feature of PCOS.

✓ Improved sleep

If you want to achieve optimal hormonal balance then sleep is one of the key elements you need to focus on as it directly impacts your hormone function. That is why having good sleep hygiene is so essential for reversing PCOS.

Since sleep deprivation or low-quality sleep can seriously impact your condition and worsen your PCOS symptoms, it needs to be addressed and properly managed.

However, a large proportion of women with PCOS suffer from sleep disturbances which may be due to the increased stress levels and hormonal imbalances and therefore they are at increased risks of insufficient sleep and sleep deprivation.

While there are many strategies to address and resolve this problem, one of the most effective ways is through regular exercise. This method is strongly backed by science and there is also good evidence that Pilates, specifically, can lead to better sleep and improved sleep quality (especially in people under 40).

Things to consider:

Even though Pilates is a low-impact activity that is considered safe for most of the population, there are a few things worth considering before starting with this exercise.

As I already discussed, Pilates and most of its benefits are based on proper technique, posture and controlled movements. That’s also why professional guidance (at least at the beginning) is so essential in Pilates workouts if you want to maximize the beneficial effects and prevent injuries.

Fortunately, there are so many great ways to access Pilates professionals and their advice. You can look for local Pilates classes in your neighborhood, hire a PT or follow guided videos online.

Once you learn the proper techniques, you can also start practicing on your own if that’s what you prefer. However, I personally found that the best Pilates sessions are with an instructor as it’s a great way to always learn something new.

My tips for Pilates:

Try Reformer Pilates (it’s a form of pilates with a specifically designed bed)
Get a cute outfit (this always works for increased motivation and enjoyment)
Use equipment in your workouts (pilates ring, ball, barrel, chair, bed or MOTR are great)
– I love the brand GAIAM for my pilates equipment (high-quality materials)
Find some good Pilates videos (there’s plenty on youtube and they all have different styles)
Book early morning Pilates classes (keeps you committed and helps you start the day)
Include other types of workouts (to gain other health benefits)
Use Pilates techniques in other activities (exercise, daily tasks, sports)
Use candles and essential oils (to create a relaxing atmosphere)
– I love the brand CLIGANIC for my essential oils (organic/high quality)

Resources:

Ahmadi, H., Mehravar, M. (2019). The effect of an eight-week Pilates exercise regimen on stress management and cortisol levels in sedentary women. Journal of Physical Activity and Hormones, 3(4), 37-52. Available at: http://jpah.iaushiraz.ac.ir/article_673139.html
Ashrafinia, F., Mirmohammadali, M., Rajabi, H., Kazemnejad, A., Sadeghniiathaghighi, K., Amelvalizadeh, M., & Chen, H. (2014). The effects of Pilates exercise on sleep quality in postpartum women. Journal of bodywork and movement therapies, 18(2), 190–199. https://doi.org/10.1016/j.jbmt.2013.09.007
Buckthorpe, M., Wright, S., Bruce-Low, S., Nanni, G., Sturdy, T., Gross, A. S., Bowen, L., Styles, B., Della Villa, S., Davison, M., & Gimpel, M. (2019). Recommendations for hamstring injury prevention in elite football: translating research into practice. British journal of sports medicine, 53(7), 449–456. https://doi.org/10.1136/bjsports-2018-099616
Byrnes, K., Wu, P. J., & Whillier, S. (2018). Is Pilates an effective rehabilitation tool? A systematic review. Journal of bodywork and movement therapies, 22(1), 192–202. https://doi.org/10.1016/j.jbmt.2017.04.008
Chen, Z., Ye, X., Shen, Z., Chen, G., Chen, W., He, T., & Xu, X. (2020). Effect of Pilates on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in neurology, 11, 158. https://doi.org/10.3389/fneur.2020.00158
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KHADIGA S. ABD EL-AZIZ, Ph.D., E., MOHAMAD F. ABO EL-ENEIN, M.D., A. (2019). Effect of Pilates Exercise on Primary Dysmenorrhea. The Medical Journal of Cairo University, 87(March), 1187-1192. doi: 10.21608/mjcu.2019.53326
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Lee, H., Caguicla, J. M., Park, S., Kwak, D. J., Won, D. Y., Park, Y., Kim, J., & Kim, M. (2016). Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. Journal of exercise rehabilitation, 12(3), 247–251. https://doi.org/10.12965/jer.1632630.315
Melo, K., Araújo, F. S., Cordeiro Júnior, C., de Andrade, K., & Moreira, S. R. (2020). Pilates Method Training: Functional and Blood Glucose Responses of Older Women With Type 2 Diabetes. Journal of strength and conditioning research, 34(4), 1001–1007. https://doi.org/10.1519/JSC.0000000000002704
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