Pilates is a low impact exercise that builds lean muscle and improves body composition. Developed by Joseph Pilates nearly 100 years ago, it’s become super popular for toning muscles, improving posture and overall fitness. As someone who’s been doing Pilates for years and trained clients through many fitness journeys, I can attest to its power – not just physically but mentally too. The transformative power of Pilates can lead to significant improvements in overall wellness, strength, and mental health.
What I love most about Pilates is its accessibility. Whether you’re a beginner or an advanced athlete, Pilates workouts can be modified to your fitness level and goals. Over the years I’ve seen many clients lose weight and improve body composition by adding Pilates to their fitness routine – especially when combined with a healthy diet and other forms of exercise.
There are several types of Pilates, each with its own benefits:
Pilates offers many benefits beyond weight loss:
Pilates does burn calories but the amount depends on the intensity and duration of the workout. While Pilates isn't primarily known for high calorie burning like traditional cardio exercises, it still contributes to overall calorie expenditure. As a form of exercising, Pilates supports weight loss and overall fitness by engaging muscles and improving endurance. High intensity Pilates workouts can burn a lot of calories especially when you’re using movements that engage large muscle groups and elevate your heart rate. Combining Pilates with cardio exercises can further increase calorie expenditure and create the calorie deficit needed to lose weight.
From my experience Pilates workouts that include resistance training – such as reformer Pilates or classes that incorporate weights and props – tend to build more muscle tissue which increases resting metabolic rate. Muscle tissue burns more calories at rest and during activity, so developing muscle through Pilates is important for those who want to lose weight. This means you continue to burn calories after your workout is over.
Pilates can be a useful tool to lose weight especially when combined with a balanced diet and overall fitness routine. While Pilates alone may not lead to significant weight loss, it can aid weight loss when paired with proper nutrition and consistent movement. It helps improve body composition by building lean muscle mass and reducing fat. But Pilates alone may not be enough for significant weight loss if other lifestyle factors are not addressed.
In my coaching practice I emphasize that to lose weight is a journey of nutrition, exercise and mindset. Pilates provides the mindful movement and muscle strengthening that supports this journey so it’s easier to stick to healthy habits long term.
Pilates is great at engaging deep core muscles and improving posture which can help reduce the appearance of belly fat. While Pilates cannot specifically target belly fat, it can help you lose belly fat as part of an overall fat loss strategy that combines exercise and healthy eating. Regular practice also helps lower stress levels which is important because elevated cortisol (a stress hormone) is linked to weight gain around the midsection.
Remember though that spot reduction isn’t possible. Losing belly fat requires overall weight loss which Pilates can support as part of a comprehensive approach including diet and other forms of exercise.
An effective weight loss plan combines exercise, nutrition and lifestyle changes. Pilates fits into this plan by improving muscle tone, increasing calorie burn and overall fitness.
Working with a certified Pilates instructor can help you tailor your workouts to your goals and ensure you’re progressing safely. Consulting a personal trainer can further enhance your weight loss plan by providing additional expertise and accountability. Setting realistic goals and tracking progress are also key to staying motivated and getting results when you want to lose weight.
Using Pilates equipment like the reformer, Cadillac or Wunda chair can intensify workouts and increase calorie burn. These tools add resistance and variety which helps build lean muscle mass more efficiently. While equipment can be expensive, mat Pilates is a very effective and accessible option for most people especially when combined with other exercises.
Pilates focuses on core strength and pelvic floor engagement which are key for posture, stability and overall health. Strengthening these muscles can reduce back pain and improve bladder control.
Many clients especially postpartum women have reported significant improvement in pelvic floor strength and reduced discomfort after consistent Pilates practice.
Pilates aims to create a balanced body by engaging all muscle groups, improving posture and reducing muscle imbalances. Pilates can influence body weight by activating muscles and increasing metabolism, but body weight alone is not the only indicator of progress or improved body composition. This balance improves mobility and reduces injury risk.
Through Pilates I’ve seen clients develop better coordination and functional fitness which translates to improved performance in daily activities and other workouts.
Pilates workouts can be adjusted to suit individual fitness levels. High intensity Pilates burns more calories and builds more muscle mass while lower intensity sessions are for recovery or joint issues.
Increasing intensity can be as simple as adding resistance, increasing reps or shortening rest periods.
To maximize your weight loss and overall fitness, combining Pilates with other forms of exercise is a smart strategy. While Pilates is excellent for building lean muscle mass, improving body composition, and enhancing muscle tone, pairing it with high intensity interval training (HIIT) or traditional cardio can help you burn more calories and boost your resting metabolic rate. For example, alternating Pilates sessions with activities like running, cycling, or swimming can create a well-rounded fitness routine that challenges your body in new ways and accelerates calorie burn to help you lose weight.
Strength training is another great complement to Pilates. Lifting weights or using resistance bands alongside your Pilates workouts helps build lean muscle, which means burning more calories even when you’re at rest. A certified Pilates instructor can help you design a personalized fitness routine that incorporates Pilates with other exercises tailored to your fitness levels and goals.
No matter your starting point, Pilates can be modified to suit your needs, making it an ideal addition to any workout plan. When you combine Pilates with other forms of exercise and maintain a healthy diet, you’ll see greater improvements in muscle tone, body composition, and weight loss. This balanced approach not only helps you lose weight but also supports long-term health and fitness.
If you’re using Pilates to lose weight, it’s important to steer clear of some common pitfalls that can slow your progress. One frequent mistake is not adding enough intensity or challenge to your workouts. While Pilates can be gentle, you need to push yourself—whether that means increasing resistance, trying more advanced exercises, or shortening rest periods—to see real changes in your body composition.
Another mistake is neglecting proper form and technique. Performing Pilates exercises incorrectly can reduce their effectiveness and even lead to injury. That’s why working with a knowledgeable Pilates instructor is so valuable—they can ensure you’re moving safely and getting the most out of every workout.
Relying solely on Pilates for weight loss is another trap to avoid. While Pilates is good for weight loss, it works best as part of a comprehensive fitness routine that includes a balanced diet and other forms of exercise, such as cardio and strength training. Setting unrealistic expectations is also common; remember, sustainable weight loss takes time and consistency.
By staying mindful of these common mistakes and seeking guidance from a certified Pilates instructor, you can create a fitness routine that supports your weight loss journey, improves your body composition, and helps you achieve lasting results.
For best results practice Pilates 2-3 times a week. Consistency is key; regular practice leads to improved fitness, better posture and weight loss. Practicing Pilates consistently over eight weeks can result in significant health improvements, such as reduced back pain and enhanced mental well-being.
Listen to your body and allow rest days to prevent injury and burnout.
Nutrition plays a big role in supporting Pilates practice and weight loss. Focusing on whole unprocessed foods and avoiding fad diets promotes sustainable results.
Consult with a nutritionist alongside a Pilates instructor to create a personalized nutrition plan for you.
So is Pilates good for weight loss? Pilates is a powerful tool for overall fitness, toning and weight loss when combined with a balanced diet and other exercises. Its focus on mindful movement, core strength and posture makes it a great addition to high intensity workouts and cardio training.
One approach I highly recommend is the True Pilates Method which emphasizes precise technique, breath control and individualized instruction. True Pilates helps you build more muscle mass and body awareness which leads to higher calorie burn and better posture. With experienced instructors guiding you through a structured program you can safely progress and get sustainable results on your weight loss journey. New to exercise or looking to add to your current routine? Try the True Pilates Method and build strength, reduce stress and have more energy in your daily activities. It’s not just exercise; it’s a holistic approach to wellness that works for you every time you get on the mat or reformer.
