Is Pilates Good for Weight Loss?

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Is Pilates good for weight loss? I’m breaking it all down in today’s post!

Hi hi! How are you? I hope you had an amazing weekend! The Pilot worked all weekend, so the girls and I met up with friends, I taught a barre class, and we went to the farmer’s market.

Today, I wanted to chat a bit about Pilates! Since I’ve been gravitating more towards low-impact workouts to reduce stress, Pilates has become a staple in my routine lately. It’s something that I’ve loved for years, and I think it can be a great way to implement strategic (and smart) core training, in addition to endurance and stabilization with your regular strength training and cardio routine.

Pilates is known for its focus on strengthening the core, improving posture, and enhancing flexibility. Unlike high-impact workouts, Pilates is a low-impact activity that engages both the mind and body. However, it’s not always the first choice for those seeking significant weight loss. Today, I’m going to dive into the question of whether Pilates is effective for weight loss and explore the indirect yet potent benefits it offers in achieving your weight or health loss goals.

*It’s also worth noting here that it’s ok if weight loss is part of your health goals, but I don’t think it should be a #1 focus. The number on the scale says SO little about overall health and body composition. This post is titled this way so that my friends who are Googling can get some solid advice. 😉 *

Is Pilates Good For Weight Loss?

Pilates can indeed contribute to weight loss, but it’s essential to understand that it’s not a quick fix for shedding pounds. Instead, Pilates provides numerous indirect benefits that can lead to sustainable and long-term health goals, which may or may not include weight loss. For weight loss to occur, there needs to be quite a few building blocks in place:

– A calorie deficit, meaning that you’re burning more than your current intake

– A happy nervous system, because you can’t lose weight in flight or fight. Stress management, mindful eating, and

– Enough fuel! SO many women are under-eating for their activity levels and goals

– Nutrients and protein intake

– Hormone function

– Digestion

– Quality sleep

and so much more. If you need help putting the pieces together and want a customized plan, send me an email: subject COACHING

Benefits of Pilates for Weight Loss:

Improving Cardiorespiratory Fitness: While Pilates may not elevate heart rate to the extent of high-intensity cardio workouts, consistent practice can enhance cardiovascular health and endurance, indirectly supporting weight loss.

Maintaining Lean Muscle Mass: Pilates is a form of strength training that targets various muscle groups, promoting lean muscle development. Maintaining muscle mass is vital for a higher resting metabolic rate, allowing you to burn more calories even at rest. You can adjust the springs to make the exercises more challenging and add a progressive training element to your Pilates workouts.

Enhancing Body Composition: Through regular Pilates exercises, you can improve your body’s muscle-to-fat ratio, which positively impacts body composition and can aid in weight loss efforts.

Boosting Metabolic Rate: The increased muscle mass from Pilates exercises can elevate your metabolic rate, enabling your body to burn more calories throughout the day.

Pilates Exercises for Weight Loss:

The Hundred:

A classic Pilates exercise that engages the core while challenging the cardiovascular system. Lie on your back, lift your head and shoulders off the mat, and pump your arms up and down as you breathe deeply.


Strengthen your core and promote flexibility by rolling up and down from a lying position with arms extended overhead. This exercise targets the abdominal muscles and can help improve posture.

Pilates Side Plank:

Engage your obliques and improve balance by lifting your body into a side plank position. This exercise is excellent for targeting the waistline and building overall strength.


Challenge your core and hip flexors by balancing on your sit bones and lifting your legs and upper body off the mat. The Teaser is a full-body exercise that improves coordination and stability.

Incorporating Pilates Into Your Weight Loss Journey:

To make Pilates effective for weight loss, consistency is key. Aim for at least 2-3 Pilates sessions per week, complemented by other forms of exercise like cardiovascular workouts and resistance training. Additionally, maintain a balanced diet and ensure you’re in a calorie deficit to support your weight loss goals.

Joseph Pilates once said, “In 10 sessions, you’ll feel the difference; in 20 sessions, you’ll see the difference; and in 30 sessions, you’ll have a whole new body.” While Pilates may not be a quick solution for weight loss, its powerful benefits and focus on strength training, flexibility, and core engagement can significantly contribute to your weight loss journey. So, don’t underestimate the potential of Pilates—pair it with a well-rounded fitness routine and a healthy diet, and you’ll be well on your way to achieving your weight loss goals sustainably and effectively.

For additional fitness inspiration, check out my Les Mills Pilates review, and for tips on sustainable weight loss, head over to my Sustainable Weight Loss Tips post.

Do you like Pilates? How often do you incorporate it in your routine? I LOVE reformer Pilates and try to get in a class at least once every couple of weeks.



I also recommend checking out Sculpt Society if you enjoy Pilates!

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