Does Pilates Help You Lose Weight? Exercises and Effects

Pilates is currently considered one of the most popular forms of full-body training. It offers a range of benefits for the entire body, improving mobility and sculpting the body. Many people wonder whether Pilates for weight loss is a good idea.

What does this set of exercises look like in practice and what does it involve? We explain why combining physical activity with a properly selected diet is the true key to success, health, and improved well-being . See the benefits of regular Pilates training!

What is Pilates and what are its assumptions?

Pilates is an exercise system created by Joseph Pilates , a German athlete who developed it in the early 20th century. He combined elements of yoga, ballet, and isometric gymnastics to provide comprehensive flexibility for the entire body. The athlete also developed specialized equipment, such as the reformer and the Cadillac.

Pilates consists of exercises that engage and strengthen muscles, including deep ones . It is excellent for injuries and rehabilitation, as well as for people with low physical fitness due to its moderate dynamics.

How does Pilates affect calorie and fat burning?

There's a belief that Pilates, due to its static form and low intensity, primarily promotes relaxation rather than fat burning. Of course, nothing could be further from the truth! The exercises strengthen specific body parts (back, glutes, abs) and positively impact calorie burning and metabolism.

However, to achieve visible and satisfying results, it's worth combining them with cardio exercises. Pilates can be a very effective form of complementary training in the weight loss process . Furthermore, deepening body awareness leads to more effective performance of other activities and a reduced risk of injury.

How to combine Pilates with other training and diet to lose weight?

Any sporting activity requires significant energy expenditure. Pilates can help you lose weight, but you should ensure proper nutrition and a proper diet, including regular exercise. Focus on eating fresh, nutritious meals and limiting processed foods.

Also, remember to consume adequate amounts of protein, healthy fats, and carbohydrates – these provide the body with the necessary nutrients for proper functioning and recovery after training. The most satisfying results are seen when combined with cardio , such as running or swimming. On the one hand, you strengthen your body, and on the other, you accelerate fat burning.

What are the best Pilates exercises for a flat stomach?

Pilates effectively strengthens the abdominal muscles . To achieve a satisfactory result, individual positions must be performed carefully, also to avoid any injury.

Here are some examples of exercises to get a flat stomach:

• single leg circle – lying on your back, lift one leg straight up and then make circles in the air with it;
• vertical scissors – lying position, both legs raised, you lift one, then the other;
• roll up (spine curl) – lie on your back with your legs stretched out and your arms above your head, slowly raise your torso until you sit up.

If you're exercising at home, remember that you don't need specialized equipment to stay fit. However, it's worth making sure you wear appropriate Pilates attire , especially comfortable leggings (high-waisted) . A great option is wall-mounted Pilates – losing weight and maintaining a healthy lifestyle doesn't require attending group classes, but individual commitment and a willingness to work.

What are the effects and benefits of Pilates for body shape and well-being?

Even if you're at a beginner level and lead a sedentary lifestyle, you can still see results with regular exercise . Here are the key benefits of Pilates :

• the silhouette begins to slim down,
• improvement of overall physical fitness,
• firm and elastic skin,
• muscle strengthening,
• eliminating back pain.

Does Pilates help you lose weight? The answer is yes. A healthy lifestyle involves taking comprehensive care of your body. Incorporating exercise into your daily routine can be a crucial first step toward developing valuable habits.

It is worth remembering that the best results are achieved with regular training combined with a properly balanced diet and time for regeneration.