Your energy dips. Your mood shifts. One week you’re unstoppable, and the next you’re curled up with a heat pack wondering why even putting on grip socks feels too hard. Sound familiar?

That’s your cycle talking, and the truth is, your hormones don’t just affect your period - they influence how you feel every single day. Syncing your movement with your hormones is one of the most powerful ways to feel more balanced, energised and in tune with your body.

At Rebound, we’re all about movement that works with your body – not against it. Whether you're building strength in Reformer Pilates, stretching it out in Release & Restore, or finding calm in Sound Healing, there's a way to support your body through every phase of your cycle.

Let’s talk about how to work with your cycle – not against it – and why syncing your Pilates routine could be the ultimate self-care flex.

Your Cycle, Explained (in plain English)

There are four phases in your menstrual cycle, each with its own hormonal landscape. Instead of pushing through or ignoring those shifts, cycle syncing is about honouring where you're at – and giving your body exactly what it needs.

Menstrual Phase (Your Period) – Days 1–5

What's happening: Your hormones are at their lowest, which can leave you feeling fatigued, bloated or crampy. Your body is doing a big job right now – so be gentle.

How to honour your body:
This is the time to slow down. Restorative movement, stretching and breathwork can help reduce tension, ease cramps, and boost your mood without depleting your energy.

Best class fits:

Release & Restore: Reformer Mobility – A gentle, feel-good session to stretch tight muscles and create space in your body.
Sound Healing – Let soothing frequencies guide you into deep relaxation. Perfect for emotional balance and nervous system support.
Reformer Pilates (All Levels) – If you feel up to moving, speak to your instructor before class and go for slower, modified versions and skip strong core work if you're cramping.

“Tip: Listen to your body – if movement feels nourishing, go for it.”

Follicular Phase – Days 6–13

What’s happening: Your period is over, oestrogen is rising, and you're starting to feel more energised, motivated and clear-headed.

How to honour your body:
This is a great time to rebuild strength and reconnect with more dynamic movement. You’ll likely feel more agile, upbeat and open to challenges.

Best class fit:

Reformer Pilates (All Levels) – You’ll feel ready to move with more intention and energy. It’s the perfect time to lean into that full-body burn.
Release & Restore: Reformer Mobility – The perfect gentle reset for easing back in if you’re still feeling a little meh post-period

Ovulation Phase – Days 14–16

What’s happening: Oestrogen peaks, and you may feel strong, sociable, and confident. It’s your “I’ve got this” phase.

How to honour your body:
You’re likely feeling your best physically and mentally – so if you’re craving a sweaty, satisfying Reformer session, go for it. You’ve got the energy to back it up.

Best class fit:

Reformer Pilates (All Levels) – Ride the wave and enjoy the challenge. This is a great time to feel strong, coordinated and empowered in class.

“This is often when you feel your most confident and energised self - lean into that!”

Luteal Phase – Days 17–28

What’s happening: Progesterone rises, and you may start to feel more sluggish, irritable or sensitive as your period approaches.

How to honour your body:
In early luteal, you might still feel strong – but as you move closer to your period, slower and more mindful movement will support your mood and energy. Focus on creating calm, reducing stress, and giving your body grace.

Best class fits:

Release & Restore: Reformer Mobility – Ideal for combating tension, overwhelm and fatigue.
Sound Healing – Soothes PMS symptoms, supports emotional balance and helps with better sleep.
Reformer Pilates (All Levels) – Still a great choice, just go slower and focus on breath, form and control.

Your Body Knows. We’re Just Here to Help You Listen.

Every body – and every cycle – is different. The goal isn’t perfection, it’s connection. Whether you’re in your power era or your curl-up-on-the-couch era, there’s always a way to move that supports how you feel.

Go with the flow: how to sync movement to your cycle