Is Pilates Good for Weight Loss? What You Need To Know - GoodRx (2024)

It seems like everyone –– from trainers to weekend warriors –– has been raving about the benefits of Pilates. And it's easy to understand why. The low-impact workout can increase flexibility, build strength, and improve mental well-being.

Those benefits alone might make you want to try the practice. But you also might be wondering if Pilates is good for weight loss. Let's look at the research to find out.

Can Pilates help you lose weight?

Pilates can support healthy weight loss. It just may not be as effective for weight loss as higher-intensity exercises such as running. That's because Pilates sessions typically burn fewer calories than cardio workouts.

But that doesn't mean Pilates can't be a valuable part of your exercise plan for weight loss. The mind-body exercise can help you build lean muscle and relieve stress. And adding Pilates to a holistic fitness regimen might enhance your weight-loss results.

Here's how Pilates can help you lose weight or maintain your weight.

Pilates may improve body composition

You can change your body composition –– including decreasing your body fat and increasing your muscle mass –– with regular exercise.

Pilates uses repetitive stretches and exercises to increase flexibility and strength. And there is evidence that doing the practice can lead to favorable changes in body composition. A small study tested an 8-week Pilates program in inactive women with larger body sizes. By the end of the program, which involved three workouts a week that increased in difficulty, the women had lost weight. They also had less body fat and smaller waist circumferences.

A 2021 review found similar results. The researchers working on the review concluded that Pilates may reduce body fat and improve body composition in adults with overweight or obesity.

Pilates helps you burn calories

Any activity that gets your body moving burns calories. Pilates doesn't burn as many calories as vigorous aerobic activities, such as rowing or interval training. But it can still help you increase your daily calorie expenditure. As with any exercise, the higher the intensity of your Pilates workout, the more calories you will burn.

Building and strengthening muscles with Pilates may also help you burn calories. Muscle is more metabolically active than fat. That means your body burns more calories to build and maintain muscle mass than fat. And having more muscle could boost your metabolism, helping you burn calories whether you’re active or in a resting state.

Pilates promotes mindfulness

Pilates isn't just a physical exercise. It also emphasizes mindfulness, which helps you slow down and focus on the present moment. It does this by incorporating exercises that encourage concentration, body awareness, and deep breathing.

One study found that college students who did Pilates developed more mindfulness. As a result, they also had more self-efficacy, less stress, and improved mood. In addition to being good for your mental well-being, reducing stress can help you get more restful sleep, which has been proven to aid weight loss.

Cultivating mindfulness with Pilates could also be helpful for weight loss because it has been shown to promote healthy behaviors. Being more mindful may help you control food cravings, avoid emotional eating, and feel motivated to exercise.

Are there other benefits of Pilates?

Pilates has additional health benefits beyond potentially helping you lose weight.

Develops core strength

All Pilates exercises focus on building core strength. Your core includes the muscles in your midsection, such as your abdominals and glutes. Referred to as the "powerhouse" in Pilates, the core helps stabilize the spine. A strong core can prevent injury and improve athletic performance and everyday movements.

May ease aches and pains

A weak core may cause or contribute to musculoskeletal pain. Practicing Pilates might help you keep those aches and pains at bay. For example, it has been shown to reduce chronic low back and knee pain in people with osteoarthritis.

Increases flexibility

Flexibility allows your muscles and joints to move through a full range of motion. Pilates exercises may increase flexibility and range of motion in multiple muscle groups. Increased flexibility can make it easier to move your body and maintain mobility. It can also promote better posture and prevent back pain and injuries.

Improves balance

Core strength is central to having good balance and stability. Having good balance can help you prevent falls, support functional mobility, and aid athletic performance. Pilates has been linked to better balance in various populations, including older adults and those with Parkinson's disease.

Which type of Pilates is best for weight loss?

First, it's important to note that achieving healthy weight loss involves paying attention to several factors. This includes staying on top of your diet, exercise, and sleep habits.

Your current health status can also affect your approach to weight loss. So you should talk to your healthcare provider before you start a weight-loss journey. They can help you set realistic goals and recommend additional assistance if necessary.

When you are ready to try Pilates, there are two options: mat and reformer Pilates. On the mat, your body weight provides resistance. With the alternative method, you use a reformer machine that has a series of springs and pulleys that offer extra resistance. Both types of Pilates can help you lose weight, depending on the intensity of your workout.

That said, reformer Pilates classes are often more challenging than mat classes. Reformers can add resistance that exceeds your body weight. So your muscles get more of a challenge.

Beginners might prefer to start with one or two mat Pilates sessions a week. Then, more challenging options, including reformer Pilates classes, can be added.