The Pilates Routine I Swear By in My Luteal Phase
Hey bestiessss.. If there’s one thing I’ve learned about the luteal phase, it’s that this is not the time to pretend I’m in my peak energy era. The luteal phase is that window after ovulation and before your period, and for me, it’s when things start to shift.
I’m still showing up for my workouts.. but I’m showing up differently. My motivation dips, my patience is shorter, and my body is quietly asking for more care. This used to frustrate me so much. I thought I was “slacking off” if I didn’t match my follicular or ovulation energy. But once I started syncing my movement to my cycle, I realised this phase actually has its own kind of power.
So Why I Slow It Down Here?
Your luteal phase comes with hormonal changes such as progesterone rises, oestrogen starts to dip — and your body can feel warmer, slower, sometimes bloated, and more fatigued. This is also when PMS symptoms might show up.
Pushing through high-intensity, jump-heavy workouts at this stage can feel exhausting. Instead, I switch to slower, grounding Pilates flows that keep me moving without spiking my stress hormones.
My Go-To Luteal Pilates Flow:
Here’s the exact style I lean into during this phase:
Gentle Core Activation – slow, controlled movements to support digestion and ease bloating.
Hip-Opening Sequences – releasing tension that tends to build when I’m more sedentary or cramp-prone.
Low-Impact Strength – light resistance bands or bodyweight to keep muscles engaged without burnout.
Mobility Work – deep stretches for my lower back and hips to help with PMS aches.
Breathwork – slow, steady breathing to calm the nervous system.
I’ll usually spend around 20–30 minutes on this, sometimes less, but it’s always intentional and always leaves me feeling better than when I started.
How It Makes Me Feel?
The luteal phase is when I consciously switch from “go hard” mode to “go kind” mode. It’s less about performance and more about connection — listening to my body, moving with awareness, and letting that movement support my mood.
And honestly? The results show. By not overtraining here, I go into my next cycle feeling strong, not depleted.
If you’ve never tried adjusting your workouts for your luteal phase, start small. Swap one high-intensity day for a Pilates flow and see how your body responds.
Inside Sync with Georgia, you’ll find classes specifically designed for the luteal phase — so you can open your app, pick your phase, and know you’re giving your body exactly what it needs.
Full Body Sculpt
Why not try my current favourite luteal phase class on the app. Enjoy the free trial link xxx