A female's body goes through 4 different phases during their cycle and each of these benefits from different exercises. 

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Let's begin with the menstrual phase. Also known as inner winter. Progesterone and estrogen reach their lowest levels, which causes the uterine lining to shed. This can bring about a slew of PMS symptoms. The menstrual phase causes many of us to crave rest, warmth, and cozy space. 

The best exercise during the menstrual phase is a light, warming yoga practice (such as a gentle flow), walking, stretching, and just taking time to rest. 

Next is the follicular phase. Also known as inner spring. Our bodies begin preparing for ovulation. FSH levels are high, and estrogen levels begin to rise as well. Our bodies need support during this phase, especially in our livers and gut. We may feel an increase in energy during this phase. 

The best exercise during the follicular phase is a vinyasa yoga practice, biking, dancing, hiking, and creating art. 

The next phase is the ovulation phase. Also known as inner summer. Our body temperature immediately spikes after ovulation occurs. This is the event your body has been preparing for since your period ended. If the egg is not fertilized your body begins to prepare for the uterine lining to shed. Ovulation is when you will feel the most energy throughout your cycle. 

The best exercise during the ovulation phase is HIIT, running, cycling, and strength training. 

The last phase is the luteal phase. Also known as inner fall. Our bodies are preparing for menstruation. This is the time when many feel PMS symptoms. At the beginning of this phase progesterone levels increase and immediately fall when conception does not occur, eventually leveling out when menstruation occurs. You may feel your energy beginning to decrease. 

The best exercise during the luteal phase is pilates, barre, strength training, power yoga, and low-intensity cardio. 

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That all being said, you are welcome to do whatever exercises you want during your cycle. If you don't know where to start, then start with these exercises. 

Always listen to your body. If something is working for you, don't change it. If your body doesn't like a certain exercise, then don't do it.