Last week, I asked my best friends in our group chat: 'What do you actually wear when you're on your period?' The replies came in faster than you can say heating pad and Netflix. Turns out we each have our own secret weapons, from leak-proof biker shorts to floaty dresses that hide every food-baby bloat. Below is a mash-up of everyone’s favorite picks—both in the gym and out on the street— and a quick refresher on why some movement can make those crampy days a lot better.
🔎 A Super-Quick Recap on Why Movement Helps
First up, why bother with exercise when curling up sounds way better?
✨Less cramp pain
Getting your blood flowing relaxes uterine muscles and acts like a built-in painkiller, so even a brisk walk or a yoga session can dial down the ache.
✨Better mood and focus
Hello, endorphins! They help chase away the period blues and clear the brain fog before class or a meeting.
✨ Reduced bloat and puffiness
Gentle motion keeps your gut and lymph systems humming, which means less water retention and that “tight jeans” feeling.
✨ Sounder sleep
A short workout can help you fall asleep faster—major brownie points when PMS insomnia shows up.
(If you want the nerdy receipts, check Medical News Today’s rundown on exercising while menstruating that backs all of this up.)
🧵 What We Wear to Work Out on Period Days
“High-waisted anything is basically a hug for my uterus.” — Maria, Pilates Princess
Supportive high-rise leggings are Maria’s non-negotiable. The extra coverage means fewer worries about leakage, and the gentle compression feels like a comforting wrap when cramps kick in.
Leak-proof biker shorts get top marks from Jessica, our resident spinning enthusiast. She loves pairs with sewn-in absorbent panels—they let her cycle through her classes without fretting over tampons.
Breathable sports bras and loose tanks are Cristina’s jam. Mesh-back bras stop sweaty cling, while dark, flowy tanks keep her cool on the weight floor.
Period underwear as backup is Anna’s strategy for long runs. She layers a seam-free period brief under her favorite leggings. “Zero chafe, zero panic if the park restrooms are closed,” she swears. Relief wear’s Feel Nothing Bikini ticks all these boxes
Quick checklist for the gym bag:
✅ Look for moisture-wicking fabrics (poly-blend, bamboo, or merino).
✅ Stick to dark colors or bold prints to camouflage mishaps.
✅ Make sure there’s a pocket for a spare tampon or pad—side pockets are clutch.
👗Street-Wear Picks for Off-Duty Days
“If it feels like pajamas but looks like I tried, sold.” — Carla, brunch enthusiast
Flowy midi dresses with a denim jacket are Carla’s go-to. No waistband digging into a bloated belly, but still cute enough for brunch photos. She often slips bike shorts underneath for extra coverage.
Soft jumpsuits win Jessica’s heart. They cinch at the rib cage instead of the hips, so nothing presses on tender lower-tummy real estate. Dress them up with sneakers or sandals and you’re good.
Oversized tees with stretchy mom jeans keep Cristina comfy. The loose top drapes over her midsection, while a little elastane in the denim leaves room for inevitable bloat.
Black leggings paired with a longline hoodie remain Maria’s ride-or-die combo. The hoodie’s front pocket doubles as discreet storage for pads, snacks—whatever a period survival kit needs.
Across the board, we all swear by period-proof briefs under everything. Whether you’re crammed on public transport or laughing too hard at memes, that underwear saves the day.
Pro tip: Stash a lightweight scarf in your tote. It becomes an impromptu lap cover on light-colored seats if you’re feeling leak-anxious.
Friendly Reminders Before You Dash 🏃♀️
👂 Listen to your body.
If a HIIT class feels like torture today, swap it for a slow stroll or gentle stretching.
🚰Hydrate and fuel up.
Water plus balanced snacks will curb fatigue and sugar crashes.
🔬Test gear before Day 1.
Nobody wants surprise chafing or an uncooperative sports bra in the middle of cramp central.
Bottom line: A little movement really can take the edge off period symptoms, and the right outfit—whether sweat-wicking leggings or a breezy jumpsuit—makes the whole week less of a hassle.
Got your own holy-grail period outfit? Drop it in the comments. Our slack thread is always hiring fresh ideas.
Still in the mood to read something similar?
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Disclaimer: This post is for general information only. If your cramps, bleeding, or fatigue feel extreme, check in with your healthcare provider.
References
[1] Nall, R. (2023, May 23). Exercise during a period: Tips, benefits, and more. Medical News Today.
[2] Sophie. (2020, June 12). Let’s talk about…what to wear on your period. This Month.
[3] Torn, S. (2024, November 26). The Monthly: What to wear when on your period. TrueSelf.
