Pilates for Weight Loss: Does It Work? What Science Says
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Can Pilates help you lose weight? While many people think Pilates only helps with flexibility and posture, research shows it does more for weight loss than you might expect.
A study published in The Open Public Health Journal examined the effects of an 8-week Pilates program on obese middle-aged women. Participants in the Pilates group practiced three times weekly and experienced significant reductions in weight, body mass index, and waist-to-hip ratio compared to the control group.
This result and several others show Pilates' potential to support weight loss by improving body composition through targeted exercises. In this article, we list and explain five of the best Pilates exercises for weight loss. Each exercise targets specific areas to help you achieve your goals more effectively.
Let’s get started.
How Does Pilates Promote Weight Loss?
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Pilates controlled movements strengthen muscles and improve overall body function, which provides multiple benefits that support weight loss. Here are 3 main ways Pilate promote weight loss:
Builds lean muscle mass for increased calorie burn.
Strong muscles require more energy, even during rest. Research published in the Springer Nature Link highlights that Pilates exercises help build lean muscle, which increases resting energy expenditure.
Consistent practice strengthens and tones muscles and boosts the body’s ability to burn calories throughout the day.
2. Reduces stress and curbs emotional eating.
Stress can lead to unhealthy eating habits. Studies, such as one published in International Journal of Thin Film Science and Technology, confirm that Pilates lowers cortisol levels, the hormone linked to stress.
Reduced stress helps prevent emotional eating, which can often derail weight management efforts. Incorporating Pilates regularly can promote a calmer state of mind, encouraging healthier choices.
3. Encourages better posture and core engagement.
Poor posture can make the body work inefficiently, which leads to unnecessary fatigue.
Pilates improves posture and core stability. This better alignment supports more efficient movement and greater muscle activation, which can enhance the effectiveness of other activities that aid weight loss.
Best 5 Pilates Exercises for Weight Loss
There are lots of Pilates exercises you can do, but here are the 5 that are most effective for your weight loss goals.
The Hundred
The Hundred involves lying on your back while extending your legs and pumping your arms rhythmically. This exercise is known for engaging the entire core and warming up the body.
It strengthens abdominal muscles and increases your heart rate, which makes it an effective movement for burning calories.
How to do The Hundred:
Lie on your back with your knees bent and feet flat on the floor.
Lift both legs into a tabletop position or extend them to a 45-degree angle for added intensity.
Raise your head, neck, and shoulders off the mat while extending your arms forward.
Pump your arms up and down in small, controlled movements. Inhale for five counts and exhale for five counts.
Complete 10 cycles (100 pumps).
Tips for calorie burn: Keep your legs extended and maintain a steady rhythm to engage your muscles fully.
2. Plank
The Plank is a full-body exercise where you hold your body in a straight line while balancing on your hands and toes. It builds core strength, tones the arms and legs, and improves overall stability.
How to do Plank:
Start on your hands and knees. Place your wrists directly under your shoulders.
Extend your legs back, keeping your body in a straight line from head to heels.
Engage your core and avoid letting your hips sag or lift too high.
Hold this position for 20–60 seconds.
Tips for calorie burn: Focus on engaging all muscle groups, including your glutes and thighs, to maximize effort.
3. Leg Circles
Leg Circles involve lying on your back while moving one leg in a circular motion. The movement is controlled and targets the lower abs, hips, and thighs. It strengthens the core, improves flexibility, and enhances hip stability.
How to do Leg Circles:
Lie on your back with one leg extended toward the ceiling. Keep the other leg flat on the mat.
Place your arms at your sides to help stabilize your body.
Draw a small circle in the air with your extended leg, keeping the movement slow and controlled.
Complete 5–10 circles in one direction, then reverse.
Switch to the other leg and repeat.
Tips for calorie burn: Keep your core engaged throughout and make the circles larger for increased intensity.
4. Roll-Up
The Roll-Up involves slowly lifting your upper body from a lying position and reaching toward your toes.
How to do Roll-Up:
Lie flat on your back with your legs extended and arms reaching overhead.
Engage your core and slowly lift your arms, head, and upper body off the mat.
Reach toward your toes while keeping your legs firmly on the floor.
Reverse the movement, lowering yourself back to the mat with control.
Repeat for 8–10 repetitions.
Tips for calorie burn: Move slowly and avoid using momentum to ensure your core does most of the work.
5. Side Plank with Rotation
The Side Plank with Rotation involves holding a side plank position while twisting your torso and threading one arm under your body. It targets the obliques, improves core strength, and helps with balance.
How to do Side Plank with Rotation:
Begin in a side plank position with your bottom hand on the mat and your top arm extended toward the ceiling.
Keep your body in a straight line from head to feet.
Rotate your torso and bring your top arm underneath your body, then return to the starting position.
Repeat 8–10 times on each side.
Tips for calorie burn: Keep your movements slow and deliberate to fully engage your core muscles.
Pilates vs Other Workouts for Weight Loss
Pilates offers a unique approach to weight loss compared to other popular forms of exercise, such as cardio, yoga, and strength training. Here is a brief comparison of Pilates to other common weight loss workouts.
Pilates vs Cardio for Weight Loss
Cardio exercises like running, cycling, and swimming are well-known for burning calories quickly. They often result in faster initial weight loss because they directly increase your heart rate, leading to higher energy use during the activity.
Pilates, on the other hand, focuses on building lean muscle and improving muscle tone. While it may not burn as many calories during the workout, the lean muscle mass increase helps the body burn more calories at rest.
Additionally, Pilates can be a better option for those who find high-impact cardio exercises too intense or challenging for their joints.
2. Pilates vs Yoga for Weight Loss
Yoga and Pilates share some similarities, as both focus on flexibility, strength, and mindfulness.
However, Pilates places a greater emphasis on core strength and muscle toning. This makes it more effective for sculpting and shaping the body, which can help with weight loss goals.
Yoga is excellent for stress relief and improving flexibility but may not provide the same level of muscle activation. Pilates offers a balance of muscle engagement and mindfulness, giving it an edge for weight management in some cases.
3. Pilates vs Strength Training
Strength training builds muscle through resistance exercises like weightlifting, which increases calorie burn and supports fat loss.
Pilates, while also a strength-based workout, uses body weight and equipment like resistance bands or reformers to target specific muscle groups.
Pilates may not provide the same level of progressive overload as traditional strength training, but its focus on controlled movements and precision helps tone muscles and improve endurance.
It’s particularly effective for those seeking a low-impact alternative that still builds strength.
PS: No workout alone can achieve weight loss without a healthy diet. Pilates, paired with balanced eating habits, helps create a calorie deficit while supporting muscle maintenance and overall health.
Ozean Pilates and Wellness Can Help Your Weight Loss Goals
Looking to achieve your weight loss goals through Pilates? You'll get much better results with proper guidance from expert instructors who can ensure you're doing each movement correctly.
This is where Ozean Pilates and Wellness steps in. Our certified instructors are here to support you, whether you're just starting out or ready to take your practice to the next level.
Here’s what you’ll get:
Private 1:1 Training Sessions tailored just for you
Specialized sections such as Pre-Natal & Post-Natal, and Rehabilitation.
Beginner & Advanced Classes to learn the proper forms
Every program includes everything you need to succeed:
Expert form correction and guidance
Custom exercise modifications for your body and conditions
Progress tracking to stay motivated
Nutritional support resources
Meet our amazing instructors and see the Ozean difference for yourself. Ready to start your journey? Book a session now!
FAQs
Can I lose belly fat with Pilates?
Pilates helps strengthen and tone your core, which can lead to a flatter appearance, but losing belly fat also requires a calorie deficit achieved through a combination of exercise and a healthy diet.
2. How often should I do Pilates for weight loss?
Practicing Pilates 3–5 times a week is ideal for building strength, burning calories, and seeing consistent progress toward weight loss goals.
3. What’s the difference between mat and reformer Pilates for weight loss?
Mat Pilates uses body weight for resistance and focuses on control and balance, while reformer Pilates uses a machine to add adjustable resistance, increasing intensity and calorie burn.
4. Is Pilates better than the gym?
Pilates is low-impact, improves flexibility, and focuses on core strength, which makes it ideal for overall body conditioning. The gym offers more cardio and heavy strength training options, so the better option depends on your fitness goals.
