How Does Pilates Changes Your Body (2024)

Any fitness program can change your body by helping you lose fat, gain muscle, and improving your overall physical health. However, no other movement routine can quite do this the way Pilates can. By focusing on your deep core, flexibility, and posture, regular Pilates practice will help you stand up taller, move more consciously, and build long, lean muscles through full-body toning. An accessible practice that is backed by science and an ever-growing number of personal testaments around the world, Pilates embraces a holistic outlook that will completely transform your body for the better from the inside out.

Are you ready to see how your body can improve with regular Pilates practice?Contact the Westwood Pilates instructorsatSheppard Method Pilatesto discuss how we can help you get started. Schedule your first class now!

Pilates Connects Everything to The Core

With Pilates, everything goes back to the importance of a strong core. Known as the “powerhouse” in Pilates, your core does not just include your abs (that six pack we all desire, although Pilates can help sculpt that, too!) but the deep core. These deep, stabilizing muscles include the pelvic floor, psoas, multifidus, transversus and rectus abdominis, the hip flexors, and the glutes. By engaging the powerhouse in every Pilates movement, you will strengthen and improve mobility of your entire body, as our extremities lead from our core stabilizer muscles.

Your body transformation through regular Pilates practice will therefore begin here, in the core. Studies have shown that a strong core achieved through Pilates resonates throughout the entire body, giving you long, lean, stabilizing muscles—while also trimming that waistline and sculpting your abs.

Pilates Encourages Flexibility

One common misconception is that you need to already be flexible to start practicing Pilates. That could not be farther from the truth! Though flexibility is not required, you will increase your flexibility and range of motion through regular practice. Increased flexibility will change the way you move your body by increasing your mobility, leading to a more graceful, and overall healthier, daily body movement. In fact, as our bodies age, doctors cite mobility and flexibility key indicators of physical and mental health. With Pilates, your body transformation will move beyond the aesthetic.

Pilates Corrects Poor Posture

One of the most mentioned benefits to practicing Pilates is an improved posture. A better posture can dramatically transform your body through lengthening of the spine and neck, broadening the shoulders, re-aligning the hips and pelvis, and tightening the core. A better posture will correct a rounded back, tech neck, and other physical appearances. With a better posture, you will sit and stand straight, making you appear taller. You will radiate confidence and grace because of regular Pilates practice!

Pilates Helps to Burn Unwanted Fat

If your primary goal is to trim your waistline and hips, Pilates can help you achieve that. Studies have shown that the “Pilates effect” can give the appearance of weight loss by trimming and toning unwanted flabby areas. Pilates, however, is not a cardio workout and you will burn less calories than a high-impact cardio session; therefore, you may not see a drastic change in the numbers on the scale. However, the “Pilates effect” is more than simply giving the appearance of a healthier, transformed body—those that practice Pilates regularly have also proven to be more active in general, eat healthier, stay consistently motivated, and are healthier overall. Pilates could just be the missing link in your weight loss journey!

Pilates Sculpts Long, Lean, Strong Muscles

With the rise in popularity of weightlifting, it is often easy to confuse size with strength. Building bulky muscles, however, are not the only indication of having a strong body. A sculpted, toned Pilates body is one of the strongest out there. Balance postures, deep core movements, and small, repetitive exercises that test endurance will transform your body and build strength by lengthening, toning, sculpting and strengthening. You will be able to see visible muscles along your arms, abs, and legs—long and lean. With enough regular practice, you will soon be able to endure movements even professional weightlifters will be in awe of.

Pilates Boosts Mental Health

There is nothing can than transform one’s overall appearance like a boost of self-confidence! Pilates not only reshapes your body but improves your mental health as well. You will walk taller, hold your head higher, move more gracefully, and emanate a healthy glow that gets everyone asking what your secret is.

Choose the Change that Feels Amazing with Pilates!

No matter the reason you initially became interested in Pilates, there is no question it can do wonders for your physical and mental health and transform your body into its healthiest state. Pilates is accessible to everyone—your physical abilities, fitness level, age, or weight is never a barrier. Come see what your amazing body can achieve at Sheppard Method Pilates of Westwood!

Call the Westwood Pilates instructorsat Sheppard Method Pilates to book your first class and transform your body from the inside out!

How Does Pilates Changes Your Body (2024)


How Does Pilates Changes Your Body? ›

Pilates can change your shape through toning and its emphasis on alignment and improving posture. It's known for working from the inside out and can give you the appearance of being taller and slimmer. While you can work up a sweat from Pilates, on its own it isn't the most effective way to lose weight.

Does Pilates change body shape? ›

Pilates Sculpts Long, Lean, Strong Muscles

Balance postures, deep core movements, and small, repetitive exercises that test endurance will transform your body and build strength by lengthening, toning, sculpting and strengthening. You will be able to see visible muscles along your arms, abs, and legs—long and lean.

How long does it take for Pilates to change your body? ›

In 10 sessions you will feel a difference, in 20 sessions you will see a difference, in 30 sessions you will have a whole new body,” - Joseph Pilates. But, let us gently remind you that results aren't a one-size fits all approach – everyone is different.

What happens to your body when you start Pilates? ›

Health benefits of Pilates

increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) balanced muscular strength on both sides of your body. enhanced muscular control of your back and limbs. improved stabilisation of your spine.

What happens if I do Pilates every day? ›

One of the best things about doing Pilates every day is that you'll quickly start to see improvements in your form. This is due to the fact that you'll become more familiar with the correct way to do each exercise, and your body will start to automatically follow these movements. You'll avoid injuries.

What body type does Pilates give you? ›

A Pilates body is lean and elongated, while a gym body is often muscular and even bulkier. Pilates builds strength and flexibility through controlled movements targeting specific muscle groups. This creates a toned and elongated appearance.

Can you get in shape just doing Pilates? ›

It's possible to strengthen, improve flexibility, and sculpt with Pilates—but as we'll soon see, it's typically not enough on its own to achieve significant muscle gains. At any rate, Pilates helps to maintain muscle since it's a form of resistance training, Aditi notes.

How often should I do Pilates as a beginner? ›

Beginners should do 1 to 3 Pilates workouts per week to see results. Research shows improvements in balance, strength, and pain reduction with one to three Pilates sessions per week. Two days per week is better than one, and three is better than two, but beyond that, there's not much benefit.

What is better, Pilates or weight training? ›

Simply put, if your goal is to maintain a lean, toned, yet strong, and active body shape, Pilates is ideal for you. But if you want to get bigger and bulkier, then weight training is the right choice. But to support both, you have to adjust your diet accordingly.

When should I start seeing results from Pilates? ›

Research has shown it can take people 2-4 weeks or 8-12 weeks to build strength. It could take anywhere from 2 to 12 weeks to see results from Pilates.

Should I do Pilates in the morning or at night? ›

There is no 'best' time to do Pilates. Showing up at all is the best thing you can do. You don't need to change your routine, you just need to find the best time for you. You may find that keeping a consistent schedule helps you show up and makes your body feel prepared.

What is the first move in Pilates? ›

The first Pilates exercise is called the Hundred. This is a great exercise to warm up the body and get your blood pumping. Begin by lying on the Mat. Bend your knees into your chest and lift your head and shoulders off the Mat.

Is 20 minutes of Pilates a day enough? ›

Is 20 minutes of Pilates a day enough? If you're following the right workouts, absolutely! 20-minutes a day is plenty to get you in Pilates shape. And if the alternative is not doing Pilates at all, then it's even better (you gotta work with what you've got).

Does Pilates really transform your body? ›

“Pilates most certainly can transform the body in remarkable ways,” states Pilates instructor Aleksandra Warburton. “Unlike other workout styles that often focus solely on building muscle mass or burning calories, Pilates offers a holistic approach to body transformation.

Does Pilates help you lose belly fat? ›

While you'll certainly burn calories, losing belly fat from Pilates is a myth. You can't spot reduce fat anywhere on your body, regardless of the exercise.

Can Pilates change your body in 2 weeks? ›

While individual experiences will vary, many people begin to notice physical improvements within a few weeks of consistent Pilates practice (usually the initial results within about 3 weeks) This is because even in the first few weeks, your ability to activate the correct muscles and be aware of your posture begins to ...

Does Pilates slim your body? ›

Pilates is definitely perfect for weight loss as it is a low-impact workout that helps you tone up. It helps you tone up, build lean muscle, and improve posture. It can assist you in maintaining a healthy weight. Traditional mat Pilates workouts burn fewer calories than other aerobic activities.

Does Pilates sculpt your body? ›

Pilates, a form of exercise that emphasizes controlled movements, breath, and alignment, can indeed contribute to toning your body. By targeting specific muscle groups and engaging your core, Pilates can help you develop long, lean muscles and improve overall body composition.

Will Pilates make me look slimmer? ›

Improving body composition through consistent muscle strengthening techniques can help build lean muscle and reduce body fat, also often resulting in weight loss. This is something that Pilates can facilitate through its core movements and philosophy of mindfulness between a person and their body.

How often should you do Pilates to get in shape? ›

Because Pilates is a low impact exercise, it can be done more frequently than other forms of exercise as it doesn't require as much recovery between sessions. If Pilates is your only form of exercise, we recommend 2-3 sessions per week, ideally with a mix of equipment Pilates and mat-based Pilates.


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