Pilates can help you lose weight by combining low-impact exercises, core strengthening, and mindful movement. Here’s why it works:

• Burn calories: A 50-minute beginner class burns ~175 calories, while advanced sessions burn up to 254 calories.
• Increase metabolism: Building lean muscle through Pilates raises your basal metabolic rate, helping you burn more calories even at rest.
• Improve body composition: Studies show regular Pilates reduces BMI, waist size, and body fat.
• Reduce stress eating: Mindful breathing and movement can curb stress-related eating habits.
• Core strength: Strengthens your abs and improves posture, balance, and overall toning.

Quick tip: Practice Pilates 3–5 times a week, mix with other exercises, and pair it with a balanced diet for the best results.

The science of Pilates and weight loss

Discover how Pilates boosts metabolism, burns calories, and supports long-term weight loss through muscle strengthening and mindful movement.

Effects on metabolism

Pilates helps boost your metabolism by increasing lean muscle mass. When you build muscle through regular practice, your body burns more calories even at rest since muscle tissue requires more energy than fat. A 2021 study highlighted that consistent Pilates practice led to improvements in body composition, including reductions in both weight and fat percentage.

Burning calories through control

Pilates burns calories through its controlled and deliberate movements. A 60-minute mat Pilates session typically burns between 250 and 450 calories. While it doesn't match the calorie burn of high-intensity workouts, Pilates offers other advantages. Its low-impact nature makes it suitable for people of all fitness levels, minimising joint strain. The focus on precise movements also enhances core activation, which plays an important role in weight loss.

Want to learn more about how exercise impacts your metabolism? Check out this article on the role of exercise in skeletal muscle energy metabolism for a deeper dive into how physical activity boosts calorie burn and supports weight loss.

Core strength and weight loss

Pilates strengthens the core, contributing to a toned appearance, better posture, and improved physical performance. By teaching proper muscle engagement, Pilates ensures your core muscles are activated effectively during exercises. As Jacquelyn Brennan, CSCS, explains, Pilates helps develop a "tighter tummy" through correct engagement. A 2017 study on overweight women found that just two months of regular Pilates led to noticeable improvements in BMI, as well as toning around the waist, abdomen, and hips. This combination of muscle engagement and controlled movements supports long-term weight loss by improving posture, balance, and overall activity levels.

4 key Pilates exercises for weight loss

Try these four effective Pilates exercises to burn calories, strengthen your core, and support your weight loss journey.

The Hundred exercise

The Hundred is a classic Pilates move that gets your blood flowing while engaging your core. It focuses on coordinating breathing with movement, activating your abdominal muscles, and warming up your body.

Here’s how to perform it step by step:

If you're a beginner, you can keep your head down or place a small cushion under your neck for added support. Experiencing tension in your lower back? Keep your legs higher or stick to the tabletop position to stay comfortable.

Rolling like a ball steps

Rolling Like a Ball is a fun yet effective exercise that strengthens your core and improves spinal mobility. It also provides a gentle massage for your spine. To get the most out of it, focus on controlled movements and avoid using momentum. Aim for 6–12 smooth repetitions to fully engage your abdominal muscles.

Teaser Position guide

The Teaser is one of the most well-known Pilates moves, but it’s also one of the toughest. This full-body exercise challenges your core strength, flexibility, balance, and control. The goal is to lift your upper body and legs into a V-shape while balancing on your tailbone.

This move works several muscle groups at once:

• Main focus: Transverse abdominis and hip flexors
• Additional support: Obliques and back extensors
• Bonus work: Strengthens the quadriceps

If you’re new to the Teaser, break it down into manageable steps:

• Start with Teaser Prep to get the basics.
• Move on to a bent-knee variation.
• Try single-leg variations as you gain strength.
• Work your way up to mastering the full Teaser position.

Adding these exercises to your routine can help you stay on track with your weight loss goals while building a strong foundation for a consistent Pilates practice.

Looking for ways to supercharge your metabolism? Read this guide on how to increase your metabolic rate with exercise to discover effective strategies for burning more calories and enhancing weight loss.

Adding Pilates to your weight loss plan

Incorporate Pilates into your weight loss plan with a balanced schedule, exercise variety, and consistency for the best results.

Weekly schedule guide

Following a structured four-week Pilates plan can help you lose weight by gradually increasing the intensity of your workouts:

Adding variety to your routine can make your workouts more effective and enjoyable.

Mix with other exercises

Combining Pilates with other types of exercise can help you achieve faster results. The "3-2-8" method is a great example: 3 days of strength training, 2 days of Pilates, and 8,000 steps daily. Here are two ways to mix Pilates with other exercises:

Morning cardio + evening Pilates

• Start your day with cardio to activate your muscles.
• Do Pilates in the evening to focus on recovery and flexibility.
• Work on different muscle groups for a balanced routine.

Same-day combination

• Begin with weight training to build strength.
• Follow up with Pilates to improve mobility and stretch out tight muscles.

Building regular practice

Consistency is key when it comes to weight loss. Begin with 2-3 Pilates sessions per week and increase to 4-6 as your endurance grows.

‍Track your progress

• Measure changes in your body and note improvements in stamina.
• Keep a journal to stay motivated and monitor results.

Create sustainable routines

• Stick to a regular schedule.
• Blend mat exercises with reformer sessions for variety.
• Supplement at-home workouts with occasional in-person classes for guidance.

Getting better results

Maximise your Pilates results with proper form, controlled breathing, and smart workout strategies.

Correct form and breathing

To get the most out of Pilates for weight loss, focusing on proper form and breathing is key. Lateral breathing—where you expand your rib cage while keeping your core engaged - is a fundamental technique.

Here are some key form tips:

• Keep your spine neutral, engage your core, retract your shoulder blades, and align your neck.
• Prioritise controlled and precise movements.
• Exhale during the most challenging part of each exercise.

Research from 2017 found that Pilates breathing techniques significantly boost trunk stabiliser muscle activity, improving core strength and stability. For effective breathing:

• Inhale through your nose, expanding your rib cage outward.
• Exhale through pursed lips, pulling your navel toward your spine.
• Match your exhalations to the hardest parts of your movements.

Once you’ve mastered these basics, you’ll be ready to make the most of Pilates equipment and nutritional strategies.

Equipment options

Adding equipment to your Pilates routine can increase resistance and calorie burn. Here’s how different tools can enhance your workout:

For an extra challenge, tools like the Lagree Megaformer can help you engage muscles more effectively and improve control.

Diet and Pilates

What you eat plays a big role in maximising Pilates’ weight loss benefits. About 30–60 minutes before your session, have a light meal with complex carbs and lean protein, paired with 8 ounces of water. Avoid heavy meals within two hours of your workout. Afterward, aim to refuel within 30 minutes by drinking 16 ounces of water and eating a mix of protein and complex carbs.

Recent data from August 2024 revealed that 78% of regular Pilates practitioners felt better overall when following a tailored diet plan. Here’s what to focus on:

• Lean proteins: chicken, fish, tofu
• Complex carbs: quinoa, sweet potatoes
• Healthy fats: avocados, nuts, olive oil
• Vegetables and leafy greens

For a balanced approach, aim for a macronutrient split of 40% complex carbs, 30% lean protein, and 30% healthy fats. This supports muscle recovery while encouraging fat loss.

Discover how cultivating a positive mindset can enhance your exercise routine and support long-term weight loss. This article on the intersection of mindset and exercise explores how mental resilience can boost motivation and performance.

Conclusion

Pilates combines core strength, mindful movement, and metabolism-boosting exercises to support weight loss effectively. By increasing your metabolic rate and helping to reduce stress, Pilates offers a sustainable way to shed pounds. Research even highlights that consistent practice can elevate your resting metabolic rate by 29%.

A 2021 study found that practicing Pilates in 60-minute sessions, five times a week, leads to better weight loss results. This evidence underscores Pilates' role as a key part of a lasting fitness routine.

This blend of physical strength and mental relaxation creates a foundation for lasting progress. Considering that over 70% of dieters regain weight within a year, Pilates' focus on mindful movement can help establish habits that support long-term success.

Start with 3–4 sessions per week and work up to 5–6 as your strength improves. Pair proper form, controlled breathing, and balanced nutrition to not only lose weight but also build a stronger, more aligned body.

To better understand how your body responds to Pilates, diet, and stress, consider using a CGM from Vively. It gives real-time insights into how movement and meals affect your glucose levels—helping you fine-tune your routine and maximise results. Start with 3–4 sessions per week and build up from there as your strength improves. Pair proper form, controlled breathing, and balanced nutrition with data-backed choices to lose weight and build a stronger, more aligned body.

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