Can Pilates Help You Lose Weight?

If you’ve been wondering, “Can Pilates help you lose weight?”, the answer is a confident yes! But not because it’s magic, because it’s movement with intention.

Pilates combines muscle toning, core strength, and controlled breathing for a workout that reshapes both your body and your mindset.

This isn’t your typical aerobic exercise; it’s a full-body therapeutic workout that improves pelvic mobility, balance, and flexibility. Whether you’re in Pilates classes on a reformer or following an online mat Pilates routine, every session activates major muscle groups and helps sustainably burn calories.

The secret? Pilates trains you to build lean muscle and maintain a healthy metabolism, essential for long-term weight loss success. And when you pair it with strength training or brisk walking, you’ll see even faster results.

In this article, you’ll uncover:

• Is Pilates a Good Exercise for Weight Loss?
• Best Types of Pilates for Fat Burn
• How Often to Practice Pilates for Results
• Healthy Weight Loss Tips
• How to Begin Your Pilates Journey

Get ready; Crunch Fitness is about to prove that slow and steady does win the fitness race.

Is Pilates a Good Exercise to Lose Weight?

Pilates is about precision, control, and connecting your mind and body. Still, many people ask, “Can Pilates help me lose weight, or is it just about stretching?” The answer depends on your goals, your workout routine, and yes, your eating habits.

Pilates is a low-impact exercise that tones muscle groups, strengthens your core, and improves posture, all essential for maintaining a healthy weight.

A 2017 study published in the Archives of Physical Medicine and Rehabilitation followed 37 overweight women who practiced Pilates for eight weeks.

The results? Noticeable weight loss, reduced waist size, and improved body composition, without any grueling cardio. Pretty impressive for an exercise developed during World War I, right?

But let’s be real, if your goal is major fat loss, traditional mat Pilates might not burn as many calories as a spin class or walking.

Depending on your fitness level, a 50-minute session burns around 175 calories, while reformer Pilates can push that number closer to 254. The secret is to maintain consistency by combining Pilates with aerobic exercise and strength training.

The American College of Sports Medicine shows that people who enjoy their workouts are more likely to stick with them long-term. So if you love your Pilates classes, you’ve already won half the battle, because consistency beats intensity every time.

Think of Pilates as the backbone of your weight loss plan; it builds core strength, boosts stability, and primes your body for more dynamic workouts. Add a little cardio, eat smart, and you’ll not only look better but also feel stronger, stand taller, and move through life with more energy and confidence.

Now that’s a transformation Joseph Pilates would celebrate.

Mat Pilates vs. Reformer Pilates: Which One Wins for Weight Loss?

When it comes to losing weight with Pilates, both mat Pilates and reformer Pilates can help you slim down, tone up, and feel stronger, but they do it in slightly different ways.

Mat Pilates is the classic style: no fancy equipment, just you, a mat, and gravity. It’s perfect for beginners because it focuses on using body weight as resistance to strengthen your core muscles, improve posture, and increase flexibility. It’s accessible, portable, and great for consistency, especially if you’re practicing at home.

Reformer Pilates, on the other hand, cranks things up a notch. Using a machine with springs, straps, and a moving platform, it challenges your muscle groups with adjustable resistance, often more than your body weight alone. That means more calorie burn, faster muscle conditioning, and higher intensity, making it slightly more effective for weight loss than mat Pilates.

Still, the “best” type of Pilates is the one you’ll stick with. If reformer classes motivate you, go for it! If mat Pilates keeps you consistent and confident, that’s your winner. Add either one to a balanced diet, regular aerobic exercise, and solid sleep habits, and you’re on the right track to lasting results.

How Often Should I Practice Pilates for Results?

If you’re serious about seeing changes in your body composition and overall fitness, consistency is key. According to a systematic review published in the Journal of Bodywork and Movement Therapies, practicing Pilates for 60 minutes a day, five times per week, over four weeks showed the best improvements in strength, tone, and posture.

But don’t worry, if your schedule doesn’t allow for that much mat time, any amount of movement still counts. Even a few shorter sessions per week can enhance core strength, flexibility, and mental focus. The most important part is staying consistent and making Pilates a regular part of your fitness routine.

Health experts, including the Centers for Disease Control and Prevention (CDC) and the Physical Activity Guidelines for Americans, recommend at least 150 minutes of moderate to vigorous exercise per week. That’s just 30 minutes a day, five days a week, a perfectly achievable goal for most people.

So whether you’re flowing through a reformer workout or squeezing in a mat session between meetings, keep moving. With regular practice, you’ll notice better muscle tone, improved posture, and a calmer, stronger body that supports your long-term health and weight management goals.

Tips for Effective Weight Loss

Remember, losing weight isn’t just about sweating harder; it’s about moving smarter, eating better, and staying consistent.

Here are some practical, research-backed tips to make your weight loss journey more effective and sustainable:

Fuel Your Body with Protein-Rich Foods

A high-protein diet helps you stay fuller for longer by lowering ghrelin (the hunger hormone) and boosting satiety hormones. Think lean meats, eggs, tofu, Greek yogurt, or legumes. Protein also supports muscle recovery, especially important if you’re mixing Pilates with strength training.

Add Aerobic Exercise to the Mix

Combine Pilates workouts with aerobic exercises like brisk walking, cycling, or dance classes. Cardio not only burns calories but also boosts heart health.

For ideas, check out Crunch Fitness articles like “Step Up Your Fat Burn: How to Lose Weight by Walking Like a Pro” or “What Are the Best Workout Classes to Lose Weight?”

Start Resistance Training

Building muscle through resistance training increases your basal metabolic rate (BMR), meaning you burn more calories even at rest. Bodyweight moves, resistance bands, or light dumbbells pair perfectly with Pilates-based exercises for toning and fat loss.

Try Intermittent Fasting Mindfully

Going 14–16 hours without eating (with doctor approval) may help you reduce calorie intake and burn fat while maintaining lean muscle mass.

Read our article: Intermittent Fasting and Strength Training – How to Do it Correctly

Sleep, Hydrate, and Stay Consistent

Poor sleep and dehydration can slow metabolism and increase cravings. Prioritize 7–8 hours of rest and plenty of water daily.

Do you want to dive deeper? Explore more Crunch Fitness reads like “Strength Training Exercises You Can Do Every Day To Stay Fit” and “How to Lose Weight Fast & Keep it Off Permanently.”

Small, consistent changes lead to lasting results, one rep, one meal, and one mindful breath at a time.

How to Start Pilates

Thinking about starting Pilates? Great choice, it’s one of the best low-impact exercises for improving strength, flexibility, and posture.

Here’s how to begin safely and confidently:

• Talk to Your Doctor: If you’re recovering from an injury or managing a health condition, get medical clearance first.
• Find a Certified Instructor: Look for a qualified Pilates instructor, especially one recognized by a professional organization or recommended by someone you trust.
• Start Slow: Even if you’re fit, take time to learn proper form and breathing. Pilates is about precision, not speed.
• Pick Your Practice: Choose between mat Pilates (using your body weight) or reformer Pilates (using spring resistance). Both offer unique challenges and benefits.
• Match Your Lifestyle: Whether it’s studio classes or home workouts, pick what fits your budget, schedule, and motivation level.

Who Can Do Pilates?

Almost anyone! Pilates suits all fitness levels, from beginners to athletes. However, always consult your doctor before starting if you’re:

• Pregnant
• Over 45 (men) or 55 (women)
• Managing heart disease, injuries, or recovering from surgery
• Overweight or haven’t exercised recently

Start where you are, move mindfully, and let Pilates reshape not just your body, but your mindset too.

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FAQ’s

Does Pilates Help You Lose Stomach Fat?

Yes, Pilates can help reduce stomach fat by strengthening your core muscles and improving posture. While it may not burn fat as quickly as cardio, it tones your abs and supports long-term weight management when combined with a balanced diet and regular exercise.

Is Pilates Better For Weight Loss Or Toning?

Pilates is more effective for toning and muscle conditioning, but it also supports weight loss when paired with cardio and proper nutrition. It strengthens your core, improves flexibility, and boosts energy.

Can You Lose Belly Fat By Doing Pilates?

Pilates alone won’t spot-reduce belly fat, but it strengthens your abdominal muscles and improves posture. Combine it with cardio and a healthy diet for visible results.

What Is Pilates Vs Yoga?

Pilates focuses on core strength and precise muscle control. Yoga emphasizes flexibility, breath, and mindfulness. Both improve balance and can complement each other beautifully.

What Is Blocking My Weight Loss?

Common weight loss blockers include overeating healthy foods, lack of sleep, stress, dehydration, or skipping strength training. Track your habits and adjust slowly for steady progress.