Many people ask, “Can you lose weight with Pilates?” By strengthening your core, improving muscle tone, and boosting overall body awareness, Pilates can complement other fitness routines and eventually lead to weight loss but that is not its primary aim or purpose.

Let’s break down what makes Pilates more than just stretching and why it might be worth a closer look.

What Is Pilates?

Pilates is a workout method designed to strengthen the body from the inside out. Developed in the early 20th century by Joseph Pilates, this practice focuses on controlled movements, precise breathing, and deep engagement of the core muscles [1].

Pilates had asthma and rickets as a child, which left his body composition frail and sickly. To improve his health, he studied a combination of exercises—yoga, Zen meditation, martial arts, and Roman and Greek exercises.

He combined these movements into a series of exercises that focused on what he called the “five essentials”: breathing, neck alignment, rib and shoulder stability, pelvic movement, and core activation.

While it might look similar to yoga at first glance, Pilates has its own unique rhythm and purpose. It’s about building stability, balance, and flexibility, all while toning your muscles in a way that’s intentional rather than grueling. Plus, it’s a low-impact workout that you can do anywhere, regardless of the equipment you have or your fitness levels.

What Is the “Pilates Effect”?

If you’ve ever heard someone rave about Pilates transforming their posture or giving them a leaner look, you’ve been introduced to the “Pilates Effect.” This term describes how regular practice can reshape not just how you look but how you feel in your own body.

Pilates isn’t about bulking up—it’s about building strength and control while leaving you with a more aligned and balanced frame.

But the “Pilates Effect” isn’t just physical. Many enthusiasts report feeling sharper and less stressed after a session. That’s because Pilates connects movement with breath, encouraging mindfulness as you flow through each exercise. The result? A body that feels strong and centered and a mind that’s equally in tune.

Is Pilates Good for Weight Loss?

So, the most important question in most people’s minds is, just how good is Pilates for weight loss? The answer isn’t a simple yes or no.

While Pilates might not have you drenched in sweat like a spin class or a HIIT session, it still can play a meaningful role in your weight-loss journey. How? By strengthening your core, improving muscle tone, and boosting overall body awareness, Pilates can complement other fitness routines and help you achieve sustainable results.

The secret lies in its unique approach. Pilates emphasizes slow, controlled movements that target deep muscles, especially in the core. Building this lean muscle doesn’t just sculpt your body—it revs up your metabolism over time.

Yes, Pilates alone might not burn as many calories as a cardio workout. But it’s a powerful tool for improving posture, balance, and flexibility. This both burns calories and makes other forms of exercise feel easier and more effective.

And you don’t have to take our word for it—Pilates has been the subject of numerous studies throughout the years. One meta-analysis compiled and evaluated the impact of Pilates on body weight and composition in overweight or obese people [2]. The study found that Pilates significantly reduces body weight, body mass index (BMI), and body fat percentage.

But that’s not all. Weight loss isn’t all about burning calories. A key to sustained weight loss is creating habits you can stick with—an area where Pilates shines. It’s gentle on your joints, making it a great option for people of all ages and fitness levels. Plus, its focus on mindfulness and breathing can help reduce stress, a sneaky culprit that often leads to overeating.

What Effects Can Pilates Have on the Body?

Pilates has so many benefits outside of simply toning your abs. Let’s take a look at some of the key effects and health benefits:

  • Improved Core Strength: Pilates focuses on deep abdominal muscles, leading to better core strength and stability. Improving your core strength supports daily activities and reduces the risk of lower back pain [1].

  • Enhanced Flexibility: The controlled, flowing movements in Pilates help lengthen muscles, increasing your range of motion and reducing stiffness. On top of this, studies have shown that Pilates reduces the risk of falls in the elderly, one of the most common causes of injuries in adults over 65 [3] [4].

  • Better Posture and Balance: Pilates encourages proper alignment and strengthens the stabilizing muscles in your body, improving your overall posture and balance [1]. This is especially important in the modern age, where sitting in front of computers for hours at a time is common.

  • Increased Muscle Endurance: Regular practice of Pilates improves muscle endurance, enabling your body to perform physical tasks longer without fatigue [5]. This benefit goes beyond exercise, improving your overall quality of life.

  • Stress Reduction and Mental Well-Being: By incorporating mindful breathing and concentration, Pilates fosters relaxation and reduces stress levels. Another meta-analysis of studies found that Pilates improves mental health outcomes in people with anxiety and depression [6].

  • Improved Body Awareness: Pilates sharpens proprioception, your body’s ability to sense its position in space [7]. This body awareness can help improve coordination, balance, and movement control.

How Often Should You Do Pilates?

So, how often do you need to roll out the mat to see results? That depends on your goals—but consistency is key.

For beginners, starting with two to three sessions per week is a great way to ease into practice without overwhelming your body. As you build strength and familiarity with the movements, you can gradually increase the frequency to four to five times per week if Pilates becomes your main workout routine.

But here’s the thing: Pilates isn’t just about clocking in hours. Each session builds on the last, creating a cumulative effect that improves your strength, flexibility, and overall body awareness over time. That’s why even a shorter session—20 to 30 minutes—done consistently can be more effective than occasional marathon workouts.

For those looking to lose weight, pairing Pilates with some form of cardio, like brisk walking or cycling, a few times a week can accelerate results. And don’t forget—your body needs time to recover. Rest days are crucial to letting your muscles rebuild and grow stronger.

The beauty of Pilates is its adaptability. Whether you have time for a quick mat workout at home or prefer a more immersive studio session with equipment, it’s all about finding a routine that fits your lifestyle and keeps you coming back for more.

How Many Calories Can Pilates Burn?

At this point, the answer to this question shouldn’t surprise you: the amount of calories you burn can depend on several factors. Your weight, the intensity level of the session, and the type of Pilates you’re doing all affect the calories you burn.

Let’s take a 150-pound person as an example. For a beginner-level mat class of about 50 minutes, this person can burn roughly 175 calories [8]. Crank up the intensity with advanced moves or a reformer workout, and that number could jump to around 250 to 300 calories.

But here’s the catch, so to speak: Pilates isn’t primarily about burning tons of calories in one go. Instead, it’s a workout that focuses on strengthening and toning muscle groups, which may lead to an increased resting metabolic rate over time [9]. This means your body may burn more calories even when you’re lounging on the couch later.

Another thing to keep in mind? Pilates is often combined with other forms of exercise—like cardio or weight training—to create a more balanced approach to fitness and weight loss. While it might not compete with a high-intensity spin class in terms of calories burned, Pilates has its own unique perks that go beyond the numbers.

Additional Tips for Successful Weight Loss

Pilates can be a great avenue to help you start losing weight, but a well-rounded approach is important to make real, sustainable progress. Let’s explore some additional strategies that can take your efforts to the next level.

Eat a Healthy Diet

You’ve probably heard it before: you can’t out-exercise a bad diet. What you eat plays a major role in weight loss—think of food as fuel for your body. Focus on nutrient-dense options like lean proteins, whole grains, healthy fats, and plenty of fruits and veggies.

And don’t worry; it’s not about giving up your favorite treats forever. Moderation is the key to building a sustainable, healthy relationship with food.

Add Aerobic Exercises To Your Routine

Pilates builds strength and tones muscles, but adding some aerobic exercises—like walking, jogging, or cycling—can help burn more calories and boost your cardiovascular health [10]. Even 30 minutes of moderate-intensity cardio a few times a week can make a noticeable difference. Plus, it’s a great way to mix things up and keep your workouts exciting.

Try Intermittent Fasting

Intermittent fasting (IF) is not just a trendy diet—it is a strategy that works for many people. The concept is simple: alternate periods of eating with periods of fasting. Methods like the 16:8 approach (16 hours of fasting with eight hours of eating) or the 5:2 method (two lower-calorie days per week) exist.

Intermittent fasting can help control calorie intake, help you lose weight, and improve your insulin sensitivity [11]. Just be sure to listen to your body and choose an approach that fits your lifestyle.

Consider Adding Weight Loss Supplements

While supplements aren’t a magic solution to weight loss, some can complement your efforts. The best weight loss supplements and fat burners include ingredients like green tea extract, omega 3, magnesium, and other essential vitamins and nutrients.

These supplements may help boost your metabolism, burn stubborn fat, improve muscle recovery, or curb hunger. But remember to check with a healthcare professional before starting a new supplement.

FAQs on Pilates and Weight Loss

Here are the most common questions about Pilates and weight loss from across the internet.

Can Pilates Help You Lose Belly Fat?

So, is Pilates good for fat loss specifically? Pilates is designed to help tone your core and boost metabolism by building muscle, but losing belly fat requires a combination of a calorie deficit and exercise.

How Often Should I Do Pilates To Lose Weight?

To see progress, start with three to four sessions per week, and pair Pilates with cardio and a balanced diet to see faster results. Alternatively, weight loss programs such as VShred offer personalized Pilates workouts alongside other forms of exercise and a diet plan to follow.

Is 30 Minutes of Pilates a Day Enough To Lose Weight?

Yes! A consistent 30-minute daily routine can contribute to weight loss—especially when paired with healthy eating and other activities.

Is Pilates Good for Weight Loss or Toning?

Pilates is fantastic for toning, improving muscle strength, and enhancing posture. While it supports weight loss, it’s not a high-calorie-burning workout on its own. Reddit users in r/askfitness recommend pilates for toning and endurance.

How Long Does It Take To See Results From Pilates?

Most people notice improvements in strength, posture, and flexibility within four to six weeks. Weight loss results may take longer, depending on your overall routine.

Can Pilates Flatten the Stomach?

Pilates can strengthen and tone your core, giving your stomach a flatter appearance—but losing fat requires a combination of exercise and diet.

Is Wall Pilates Good for Weight Loss?

Wall Pilates (using a wall for support) is a low-impact strength training exercise that is excellent for toning but not specifically designed for weight loss. Pairing it with cardio can maximize weight loss.

Is Hot Pilates Good for Weight Loss?

Hot Pilates, which is traditional Pilates in a heated room, increases calorie burn and flexibility. The added heat can make it a great choice for weight-loss enthusiasts seeking a sweaty challenge.

Is Reformer Pilates Good for Weight Loss?

Reformer Pilates uses a special machine with resistance springs to deliver a higher-intensity full-body workout. Resistance training is ideal for toning and can help support weight loss.

Is Mat Pilates Good for Weight Loss?

Mat Pilates focuses on bodyweight strength and flexibility, which is a gentler workout than many other forms of Pilates. It’s a strong starting point for building the foundation of a weight-loss routine, but pairing it with other exercises is the best way to lose weight.

Is Pilates a Good Workout for Weight Loss? Final Thoughts

Pilates might not compete with high-calorie workouts like HIIT exercises, but it’s a powerful tool to help build strength, improve posture, and boost overall well-being. Combine it with cardio and a healthy diet, and be consistent. You’ll see serious results—not just on the scale but in how you feel. So roll out that mat and get moving!

References:

  1. Kloubec J. (2011). Pilates: how does it work and who needs it?. Muscles, ligaments and tendons journal, 1(2), 61–66.

  2. Wang, Y., Chen, Z., Wu, Z., Ye, X., & Xu, X. (2021). Pilates for Overweight or Obesity: A Meta-Analysis. Frontiers in physiology, 12, 643455. https://doi.org/10.3389/fphys.2021.643455

  3. Kaesler DS, Mellifont RB, Swete Kelly P, Taaffe DR. A novel balance exercise program for postural stability in older adults: a pilot study. J Bodyw Mov Ther. 2007;11:37–43.

  4. Appeadu MK, Bordoni B. Falls and Fall Prevention in Older Adults. [Updated 2023 Jun 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560761/

  5. Kloubec JA. Pilates for improvement of muscle endurance, flexibility, balance, and posture. J Strength Cond Res. 2010;24:661–667. doi: 10.1519/JSC.0b013e3181c277a6.

  6. Fleming, K. M., & Herring, M. P. (2018). The effects of pilates on mental health outcomes: A meta-analysis of controlled trials. Complementary therapies in medicine, 37, 80–95. https://doi.org/10.1016/j.ctim.2018.02.003

  7. Suner-Keklik, S., Numanoglu-Akbas, A., Cobanoglu, G., Kafa, N., & Guzel, N. A. (2022). An online pilates exercise program is effective on proprioception and core muscle endurance in a randomized controlled trial. Irish journal of medical science, 191(5), 2133–2139. https://doi.org/10.1007/s11845-021-02840-8

  8. Stefanie Spilde, & Porcari, J. P. (n.d.). Can Pilates Do It All? https://www.acefitness.org/getfit/PilatesStudy2006.pdf

  9. Su, C. H., Peng, H. Y., Tien, C. W., & Huang, W. C. (2022). Effects of a 12-Week Pilates Program on Functional Physical Fitness and Basal Metabolic Rate in Community-Dwelling Middle-Aged Women: A Quasi-Experimental Study. International journal of environmental research and public health, 19(23), 16157. https://doi.org/10.3390/ijerph192316157

  10. Tian, D., & Meng, J. (2019). Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches. Oxidative medicine and cellular longevity, 2019, 3756750. https://doi.org/10.1155/2019/3756750

  11. Collier R. (2013). Intermittent fasting: the science of going without. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 185(9), E363–E364. https://doi.org/10.1503/cmaj.109-4451

This article appears in Dec 11-24, 2024.

I am a professional writer and editor with a solid experience of crafting content for Health and Wellness. I see myself as a neurodivergent mental health advocate, and creator at heart.