Pilates for weight loss - does it work? Experts reveal what you need to know and 5 workouts to try

If you're looking to lose weight, you'll know a combination of exercise and good nutrition is the way forward. Pilates can be part of that exercise routine, helping to strengthen your body and challenge it in new ways.

First things first, the primary aim of Pilates is not to help with weight loss. The Pilates technique was invented by Joseph Pilates in the 1920s to help returning soldiers rehabilitate from injury and improve their fitness, so it's not a workout that's designed to be calorie-burning. In recent years, social media and emphasis on Pilates abs workouts and Pilates with weights have painted a slightly different picture.

That being said, even Pilates for beginners can offer some positive lifestyle changes that may lead to weight loss. Here, woman&home speaks to certified Pilates instructors and dives into the research to reveal all you need to know to lose weight sustainably and heathily with Pilates.

Can you do Pilates for weight loss?

Yes, Pilates can help you lose weight. “Often, people think Pilates is used only for rehabilitation work, and I’ve even heard it described as a form of gentle stretching,” says Pilates instructor Paola Langella. The truth is, this mind-body fitness technique focuses on lengthening, strengthening, and 'toning' (i.e. building muscle) the whole body. It's a great fat-burning exercise when practiced regularly," she explains.

“The techniques used in Pilates target both the big and the small stabiliser muscles that help to elongate the body and correct posture,” says Paola. “Your waist will get smaller and your stomach flatter, if you combine it with a good diet."

A meta-analysis study from Guangzhou University of Chinese Medicine found practicing Pilates, even when compared to other exercises, leads to significant decreases in body weight, body mass index (BMI), and body fat percentage of obese and overweight people. 

The benefits of Pilates for weight loss only grow when you get more advanced in the exercise, adds Paola. "The class becomes more intense and cardiovascular as your heart rate increases, which is when you start to notice how challenging Pilates is and how it can be a great activity for boosting your fitness."

To lose weight though, you have to be in a calorie deficit. This is when you burn more calories every day than you eat. Exercise generally - even activities like running for weight loss or walking - only minimally contributes to daily calorie burn, with some studies suggesting as little as 5 to 30%. Most of the work is done by daily movement (such as walking up the stairs, moving around your home, standing up and sitting down) known as NEAT. The other large proportion is done by bodily functions (like breathing, sleeping, and even eating), which is known as

Along with dietary changes, such as eating more high-protein and high-fibre foods to stay fuller for longer, sleep and stress play an important role in weight loss. If we're stressed and underslept, we're more likely to choose foods rich in saturated fats and sugar, which are naturally calorific and without nutritional value. So, it's also very important to get enough sleep and lower your cortisol levels, which is where Pilates has benefits, too. Research has shown that the workout can help participants sleep better in as little as eight weeks and reduce stress levels alongside other positive mental health outcomes.

How many calories does Pilates burn? 

The number of calories you'll burn doing Pilates depends on your weight and the type of workout you're doing. For example, an advanced reformer Pilates class will burn more calories than a 15-minute Pilates workout for beginners. This makes it difficult to say definitively how many calories Pilates burns.

However, the general consensus is that mat Pilates can burn between 150 and 250 calories in 50 minutes, based on an ACE-sponsored study.

The more you increase your heart rate, the more calories you'll burn as your body needs more energy to fuel the activity. It's why running, cycling, walking, and strength training are among the best exercises for weight loss.

How often should you practice Pilates for weight loss?

Joseph Pilates recommended practising his method at least four times a week to get the best results. He perhaps didn't have weight loss explicitly in mind when he said this. However, the same theory applies if this is the recommended number of sessions to see positive changes in participants' fitness and strength levels.

That being said, any exercise is better than none if you're looking to lose weight. Paola agrees: "If you're pressed for time, even just 10 minutes of Pilates every day from Monday to Friday can be very beneficial."

How does Pilates change your body shape? 

Many people notice changes to the oblique muscles - which are the outer abdominal muscles - as well as the lower and upper-body when they start doing Pilates regularly. "The shape of your legs will change as the quad muscles on the front of your thighs will get longer and more defined. You’ll also notice how you stand with better posture and that your glutes are stronger and more toned,” says Paola. 

“Get ready for your clothes to fit better too. In fact, I recommend trying on a pair of tight jeans or a skirt and then try them again after ten Pilates sessions to see a real difference,” she says.

However, whether you have visible muscle tone will depend on your levels of body fat, genetics, and other factors you can't control from your yoga mat.

The biggest changes you will definitely see from a regular Pilates routine are improved strength, core stability, balance, flexibility, agility, and mental health benefits.

What type of Pilates is best for weight loss?

1. Mat Pilates

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Sometimes the traditional way is the best. A good Pilates workout at home focuses on the core, helping build strength and stability, and is an excellent starting point for anyone new to Pilates to build strength and gain confidence.

“The technique, combined with the correct breathing, is essential to see results,” says Paola. “The moment you engage the deep abdominal layers - known as the transverse abdominals- the whole body will work on a different level. Ten repetitions for each of the exercises will be enough to feel the magic Pilates burn.”

Provided you have a comfortable yoga mat, you can also do mat Pilates anywhere. Since consistency is key when it comes to weight loss, this is very important.

2. Reformer Pilates

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Reformer Pilates uses a machine known as the 'reformer' to complete exercises against resistance, making the movements more challenging and so burning more calories than a traditional mat Pilates class without weights.

This type of Pilates also targets the entire body rather than just the abs or the lower body, helping you do a full-body Pilates workout.

Although this type of Pilates is best done with the machine in a studio, you can get some of the benefits by doing reformer Pilates at home, making it a good one for those who feel they are limited with time during the week.

3. Somatic Pilates

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Somatic Pilates combines the traditional principles with somatic awareness techniques. These techniques focus on body awareness and natural movement, which many people find helps reduce stress and pain or discomfort and improve technique, flexibility, and mobility, all of which help with healthy weight loss.

While there's a lot of focus on somatic Pilates for weight loss at the moment, the evidence for it is indirect. For example, if you're not in any discomfort, you're more likely to be able to move better, leading to a more effective workout.

4. Pilates with weights

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It's well established that strength training for women is very important. It can help build muscle mass and bone density in menopause, but also improve your metabolism, making it easier to burn calories at rest.

Pilates using dumbbells or resistance bands is one way to get the benefits of strength training without having to go to the gym. Reformer Pilates is another other way as the springs work as resistance.

5. Cardio with Pilates

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Cardio exercise - such as running, walking, swimming, cycling - is one of the go-to weight loss exercises for good reason. These exercises elevate the heart rate more so than traditional Pilates and other low-intensity exercises, forcing the body to burn more calories to use for energy.

You can include cardio activities into your Pilates routine at home using a variety of home workout videos - or, you can include Pilates exercises into your cardio routine like you would in walking yoga, for instance. You can combine the two while reaping the benefits of both.