PILATES INSTRUCTOR: Tips for your PERIOD🩸😝

I often have to teach classes and demonstrate even while on my period. As a girlie who is pretty much bed-bound on day one, here’s some things I’ve done that have helped A LOT:

𝟭. 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝘁𝗵𝗲 𝘄𝗲𝗲𝗸 𝗯𝗲𝗳𝗼𝗿𝗲💪🏼

This has been a total game-changer for me. Research shows that moderate-intensity exercise around 3-5 days before your period is beneficial for premenstrual symptoms. Ever since I started doing this, my pain has lessened significantly.

𝟮. 𝗧𝗮𝗸𝗲 𝗶𝗿𝗼𝗻 𝗽𝗶𝗹𝗹𝘀 💪🏼

I normally take iron pills but double the dosage on period days, bringing me to around 100mg per day. It’s quite hard to get a lot of iron through diet alone so this helps ensure that I’m less fatigued as iron has a direct correlation to energy levels.

𝟯. 𝗪𝗲𝗮𝗿 𝗮 𝗵𝗲𝗮𝘁 𝗽𝗮𝗱 💪🏼

I bought these ones on shoppee and they REALLY last the full 12hours. I can sleep through the night and wake up with it still heated so I really recommend it. And it’s only a few cents on shopee 🛒Product Item: https://s.shopee.sg/4feGvHiy7U 😗 Worth!!

𝟰. 𝗥𝗲𝘀𝘁 𝗺𝗼𝗿𝗲 𝗮𝗻𝗱 𝗱𝗼 𝗹𝗶𝗴𝗵𝘁 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗶𝗻𝗴💪🏼

For me, I completely cut out all social activities so I can rest and take naps. Getting more sleep on your period is important. Here are some light exercises you can also do:

🧘‍♀️🧘🧘‍♂️

Pelvic Tilts

* Benefit: Relieves lower back tension.

* How to Do It: Lie on your back with knees bent. Gently tilt your pelvis upward while pressing your lower back into the mat, then release.

Legs-Up-the-Wall Pose

* Benefit: Improves circulation and relieves bloating.

* How to Do It: Lie on your back with your legs extended up against a wall. Hold for a few minutes, focusing on your breath.

Child’s Pose with Side Stretch

* Benefit: Relaxes the lower back and opens the hips.

* How to Do It: From child’s pose, walk your hands to one side to stretch the opposite side, then switch.

ps: I normally try not to take pain killers and I find it hard to stay away from cold drinks so I don’t do those but these tips have been good enough for me.

Let me know what other ways you avoid cramps so I can learn too! 😌