Can Pilates Help With Weight Loss?

Weight Loss On Pilates

Can Pilates help with weight loss?  A simple answer to this frequently asked question is: yes. A 2017 study on 37 overweight women aged between 30 and 50 years showed that practicing Pilates for two months not only was effective for weight loss, it also reduced their BMI and toned their waist, abdomen, and hip areas.

However, to get desirable Pilates weight loss results, you’ll need to combine it with other weight loss strategies, like healthy nutrition. For more information, read on to learn more about Pilates and weight loss.

Pilates and Weight Loss

Pilates can help you burn a good number of calories, but it may not be a good option for you if you are looking to lose weight fast. It is not as efficient as conventional cardiovascular exercises such as rope jumping, cycling, and jogging.

Nonetheless, it can form an integral component of any weight loss plan. That’s because it boasts several remarkable indirect weight loss benefits. For example, Pilates improves your posture, core strength, and flexibility.

It also helps you maintain lean muscle mass as well as improve your overall energy levels, physical fitness, and sense of well-being. All of these benefits work to symbiotically promote the effectiveness of whatever other exercises you’re performing to lose weight fast.

As it improves your lean muscle mass, Pilates also improves your metabolic rate. This makes your body use up more calories, even when you are resting. Additionally, with more lean muscle mass, you’ll have an improved posture.

Your waist circumference will shrink. You’ll look slimmer and taller, and you’ll feel more confident about your physique.  However, you should keep in mind that, like any other exercise routine, Pilates won’t deliver instant results. You’ll need to practice it consistently for a number of weeks before you start noticing changes in your body.

Pilates Weight Loss Exercises

Below are simple Pilates exercises you can practice at home to help you shed off excess pounds:

  • Lunge warm-up – Using at least 3-pound hand weights, stand upright, and make a “Y” shape with your feet, placing one heel into the other foot’s arch. Then lunge out onto a bent leg while raising the weights swiftly overhead. Be sure to keep the back leg straight. Return the front leg to its initial position while lowering the arms. Repeat ten times before changing sides. This exercise targets hamstrings, deltoids, and quadriceps. 
  • Pilates push-ups – Standing upright, raise your hands, bend over until your hands touch the floor, and then walk the hands out to a plank position.  Perform five push-ups, walk your hands back to your feet, and stand up. Repeat at least three sets. This exercise targets the core, shoulder, and back muscles


If you’ve been wondering, “Can you lose weight with Pilates reformer?” (or any other Pilates exercise, for that matter), now you have the answer. Pilates can help you lose weight by conditioning and working your muscles. It helps you burn calories, which is associated with weight loss. The effectiveness of this exercise will, however, depend on factors such as age and how much weight you are looking to lose.