Struggling with PCOS? Discover the Power of Holistic Care & Pilates

Hemashree K, Sports Physio

Polycystic Ovary Syndrome (PCOS) is often spoken about in terms of irregular periods, acne, and hormonal imbalances — but beneath the surface lies a complex condition that affects far more than just reproductive health. It influences insulin sensitivity, mental well-being, weight regulation, and yes, even how the body moves and feels.

Understanding PCOS through a Movement and Lifestyle Lens

When viewed holistically, PCOS is not merely a hormonal disorder — it is a condition that influences how the body functions, recovers, and responds to stress. The hormonal imbalances associated with PCOS disrupt insulin regulation and increase inflammation, which in turn can lead to symptoms like fatigue, weight fluctuations, bloating, mood shifts, and muscle tension. These symptoms go beyond just how a woman feels; they significantly impact how her body absorbs nourishment, adapts to movement, and engages with physical activity.

As a result, many individuals with PCOS often struggle with poor postural control, joint instability, and low energy levels, making high-impact or traditional forms of exercise feel overwhelming or unsustainable. This is where Reformer Pilates becomes especially valuable — offering a supportive, low-impact, and adaptable form of movement that gently addresses these physical challenges. When integrated with strength training and balanced nutrition, Pilates not only enhances physical function and energy but also plays a key role in improving overall well-being. Together, these lifestyle interventions form a powerful foundation for managing PCOS with more resilience and ease.

Pilates for PCOS — Movement that Heals

Pilates, particularly Reformer Pilates, offers a unique solution — a form of mindful movement that emphasizes alignment, control, breath, and gentle strength-building. Unlike workouts that push the body, Pilates supports it. This makes it especially helpful for women managing PCOS, whose symptoms and energy levels can vary day to day.

Through consistent practice, Pilates helps:• Rebuild foundational strength and stability• Improve posture and joint support• Ease the physical toll of inflammation and chronic fatigue• Regulate the nervous system through breath-focused movement• Foster a positive, connected relationship with one’s body

The Reformer machine adds spring resistance and feedback, encouraging better control without overloading the joints or nervous system. Sessions can be adapted based on how you feel — whether you’re experiencing bloating, fatigue, or low mood — making Pilates a sustainable long-term practice.

And then, there’s the mindset shift. Reformer Pilates invites you to slow down, tune in, and work with your body rather than against it. This can be especially healing for individuals who feel disconnected, frustrated, or let down by their bodies due to PCOS. It’s a practice that encourages trust — in your body, in the process, and in your own strength.

Finding What Works for You

Every woman’s journey with PCOS is different, and her approach to movement and recovery should reflect that. While strength training and nutrition are essential components of PCOS management, Reformer Pilates offers a supportive, adaptable practice that can complement other forms of training or serve as a sustainable starting point. Feeling better doesn’t always come from doing more — sometimes, it begins with moving more mindfully, building consistency, and choosing forms of exercise that work with your body, not against it.

At PREHAB, we take a holistic and personalized approach to PCOS care — integrating strength training, nutritional guidance, and Reformer Pilates to support hormonal health, restore physical function, and help women feel more connected to their bodies. It’s not just about managing symptoms — it’s about empowering you to move, feel, and live better.