Prime Health of New Jersey Logo

441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

441 US 130,

East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Can Pilates Help You Lose Weight? - A Low Impact Exercise

In recent times, the race to get healthy and fit has become more vital than ever. Maintaining a healthy weight and staying active is critical for our health and well-being. Pilates, a low-impact workout, is one of the methods people use to achieve their health goals.

Can Pilates help you lose weight? A simple answer is yes. Pilates can help you lose weight when combined with a healthy diet and regular exercise.

Moving further, we will discuss details of Pilates, how it works and its role in weight loss. If you are eager to know, stick around.

What is Pilates?

Pilates is a low-impact workout program that focuses on core strength, flexibility, and posture improvement. It enhances the physical fitness of a person by engaging the core muscles of the belly, lower back and pelvis.

Joseph Pilates, the founder of Pilates, first designed it during World War 1. The Ideology behind its making was to develop strength among injured soldiers. It has become a popular training program for people of all ages and physical levels.

You can do Pilate exercises on Pilates mats or special equipment called reformers. Their low-impact nature makes them easy on the joints. As a result, people with joint problems can also perform them with ease.

How Pilates Can Help You Lose Weight?

Pilates is a low-impact workout program that focuses on core strength, flexibility, and posture improvement. It enhances the physical fitness of a person by engaging the core muscles of the belly, lower back and pelvis.

Joseph Pilates, the founder of Pilates, first designed it during World War 1. The Ideology behind its making was to develop strength among injured soldiers. It has become a popular training program for people of all ages and physical levels.

You can do Pilate exercises on Pilates mats or special equipment called reformers. Their low-impact nature makes them easy on the joints. As a result, people with joint problems can also perform them with ease.

Weight Loss with Pilates

1. Building Lean Muscle

Pilates emphasizes muscle strength and toning of the body. Your body’s metabolism improves as you gain lean muscles. Muscle tissue consumes more energy than fat. Therefore, the more lean muscle mass you have, the more calories you will burn at rest. It might help you lose weight by increasing your metabolic rate.

2. Improving Posture and Muscle Tone

Pilates also improves a person’s posture and body composition. It aids with the correction of postural faults, making you seem taller and thinner. Improved muscle tone also adds to a more sculpted and toned appearance, reducing the sense of extra body weight.

3. Enhancing Overall Fitness

Pilates increases flexibility, balance and stamina, which improves total physical fitness. When you are fitter, you are better able to engage in more intense workouts and activities. The improved level of exercise might help you maintain a healthy lifestyle and diet.

How Many Calories Does Pilates Burn?

Pilates involves a sequence of coordinated motions that engage several muscle groups. While it may not burn as many calories as high-intensity aerobic activity, it does help you burn calories.

A research study showed that a 50-minute beginner-level Pilates session can burn around 175 calories. In contrast, an advanced-level Pilates session can burn up to 254 calories in a person of about 150 pounds.

Also read: Is chicken and rice good for weight loss?

How Many Calories Does Pilates Burn?

Pilates is an excellent approach to improving your overall fitness and promoting a healthy lifestyle. Doing Pilates exercises 2 to 3 times a week is an excellent setting to start.

Healthy Diet and Pilates

Combining Pilates with a well-balanced and healthy diet is the key to get the best weight loss outcomes, says Healthline.

Remember, Pilates alone will not provide magical results; a good diet is essential. To begin a successful weight loss journey, seek a balance between Pilates and food choices.

Pilates Exercises for Weight Loss

Pilates is a practical kind of exercise to lose weight. Here are some basic Pilates movements you must try to lose weight,

1. The Hundred

Lie on your back, elevate your legs, and count to 100 while moving your arms up and down. This workout engages your core and raises your heart rate.

2. The Roll-Up

Start with resting flat, then gently roll up to a sitting posture while stretching your arms forward. After that, roll down again. This workout engages the abdominal muscles and strengthens them.

3. The Plank

Begins on your hands and toes, keeping your body straight. Maintain this stance for as long as possible. It improves your core and aids in burning calories.

Slim Down with these Pilates Moves

4. Leg Circles

Lie on your back and elevate one leg in a circle. Make circles in the air with your leg. Then, shift to the other leg and repeat the process. This workout helps to tone your thighs and hips.

5. The Bridge

Lean on your back with your legs bent and your hips lifted off the ground. Lower and raise them to train your glutes.

6. The Saw

Sit with your legs spread wide, rotate your upper body to reach one foot with the opposing hand, and then swap sides. This exercise increases flexibility and develops the lateral muscles.

Safety Precautions To Keep In Mind

When beginning Pilates for weight loss, it is critical to keep safety in mind. Here are some safety recommendations for beginners,

  • Consult an expert at a weight loss management clinic before starting a new program.
  • Begin with basic exercises and gradually progress to advanced.
  • Make sure to follow warm-up and cool-up to prevent muscle soreness.
  • If pain or discomfort arise, stop the exercise immediately.
  • Maintain proper form during each exercise to avoid cramps.
  • Sip on water before, during and after workout.
  • Aim for regular, balanced exercises rather than long hard sessions.
Safety Precautions for Pilates Weight Loss

The Alternative of Pilates for Extensive Weight Loss

Pilates is a good, low-impact exercise for people looking to lose weight. However, it only burns a minor amount of calories. A 50-minute advanced Pilates session burns only 254 calories.

If you are overweight and need to burn more calories, then Pilates alone won’t work. You will need other exercises, such as cardio, to lose weight effectively.

The Pilates and cardio combination works well for obese people. Pilates will strengthen the muscles, and cardio will help you lose fat fast.

PHNJ | Your Sustainable Weight Management Partner​

Are you struggling to lose weight despite trying various weight-loss methods? Contact our experts at PHNJ; they will guide you the best and most effective way to cut extra fat and live a healthy life.

Schedule an Appointment

Key Takeaways

Can Pilates help you lose weight? Yes, Pilates can help you lose weight. It strengthens the muscles and improves posture and flexibility of the body. You must follow a calorie deficit and healthy diet along with Pilates to lose weight effectively.

If you are obese and want to lose weight, Pilates alone may not work for you as it doesn’t burn enough calories to lose fat fast. So, it would help if you paired Pilates with cardio exercises to lose weight

Remember to seek medical guidance before starting any weight loss program or exercise.


Don’t miss our future updates! Get Subscribed Today!
Join Prime Health of New Jersey for exclusive updates and essential healthcare insights.

Our Team

Dr. Farhan Malik Primary Care Physician
Dr. Shoaib Malik Primary Care Physician

Schedule an Appointment

with Prime Health of New Jersey today to start feeling better and living healthier.

Schedule an Appointment

Follow us

Choose your preferred appointment type?

Medical Weight Loss Program

It’s Safe, It’s Easy, and It’s Rapid

Lose upto 12-15 lbs in one month with semaglutide weight loss program

Appointment Type Selection

Please select the type of appointment you would like to schedule:

Weight Loss Program

For those without insurance or preferring out-of-pocket payment, you’ll acknowledge responsibility for full service costs upfront. We’ll confirm your preferred appointment date and time upon submission.

Payment Options

Will you be using insurance for your visit?

Note for Insurance Patients

Select insurance provider and enter policy details. Providing insurance information allows us to verify coverage and confirm your appointment time.

Self Pay

For those without insurance or preferring out-of-pocket payment, you’ll acknowledge responsibility for full service costs upfront. We’ll confirm your preferred appointment date and time upon submission.