Is Pilates Good For Weight Loss? Expert Answers
Are you tired of trying fad diets and intense workout routines to lose weight with no results? Look no further than Pilates - the secret to weight loss and a toned body.
Pilates is an exercise developed by Joseph Pilates. It is a low-impact exercise and an excellent way to shed those extra pounds. Unlike other workouts, Pilates focuses on building long, lean muscles while improving flexibility and strength.
How does Pilates Contribute to Weight Loss?
Pilates engages multiple muscle groups simultaneously, increasing calorie burn during and even after your workout. That's right - even when you're done exercising, your body continues to burn calories as it repairs and rebuilds itself. Pilates is not just a temporary fix but a sustainable weight-loss solution.
It has unique benefits that can indirectly support weight loss and a healthier lifestyle. Here's how:
Improving Body Awareness
Pilates exercises require a high level of concentration and control. This increases body awareness and can improve dietary habits as individuals become more mindful of their health.
Building Muscle
Pilates routines are excellent for toning and strengthening muscles. While Pilates isn't generally considered a major calorie-burning exercise, muscle tissues burn more calories than fat tissues. Therefore, having more muscle mass can indirectly lead to burning more calories, even at rest.
Promoting Better Posture
It can improve your posture by strengthening the muscles that support your spine. Good posture can make you look slimmer and more confident.
Enhancing Mobility and Flexibility
Pilates exercises are designed to improve flexibility and range of motion. This can complement other physical activities and enhance performance in high-intensity workouts, leading to greater calorie expenditure.
Supporting Stress Management
Stress can lead to weight gain by triggering unhealthy eating habits or causing hormonal imbalances that increase fat storage. Pilates promotes relaxation and can help manage stress levels.
Increasing Core Strength
A strong core helps support all physical activity. Building your core strength can improve your performance in other exercises that burn more calories.
Boosting Metabolism:
While it's not a cardio workout, Pilates can still contribute to an increased metabolic rate by building lean muscle mass.
Which Pilates is Best for Weight Loss?
While Pilates can be a beneficial part of an overall fitness routine, it is essential to note that weight loss primarily comes from creating a calorie deficit, which means burning more calories than you consume. Higher-intensity exercise forms can often be more effective for weight loss, as they tend to burn more calories.
That said, if you enjoy Pilates and it helps you maintain a consistent exercise routine, it can play a part in a weight loss regimen. Among the different types of Pilates, these two might be particularly beneficial:
Power Pilates or Pilates Circuit classes:
These high-intensity Pilates versions combine traditional Pilates movements with more cardio-focused exercises. The higher intensity can result in a higher caloric burn, which can benefit weight loss.
Reformer Pilates:
A reformer is equipment used in Pilates to create resistance using springs and your body weight. Reformer Pilates classes can vary in intensity, but many can provide a more challenging body workout than mat Pilates, leading to a higher calorie burn.
However, the "best" type of Pilates for weight loss can depend on various factors, including your fitness level, personal preference, and what keeps you motivated to exercise regularly. If you are new to Pilates or have health concerns, starting with beginner classes or a certified Pilates instructor who can help ensure you're doing the exercises correctly and safely.
Mums and Bubs Pilates
One of the unique aspects of mums and bubs pilates is that babies are actively involved in the workout. They can be placed in carriers or lie beside their mothers as they go through various exercises. This not only keeps them close and allows mums to keep an eye on them, but it also gives infants the opportunity to observe and learn from their mother's movements.
Mums and Bubs Pilates offers a supportive environment where new mothers can connect with others going through similar experiences. It provides a sense of community and belonging during what can sometimes feel like an isolating time in a woman's life. Plus, by regular exercise, both mums and babies experience positive endorphins, contributing to overall well-being. Click here to book your mums and bubs pilates classes.
Pilates Exercises You Can Try to Lose Weight.
Pilates can be a great way to build lean muscle and improve your overall body composition, which can help you lose weight over time. Below, I'll outline a few Pilates exercises that you can try. Remember, pairing any exercise regimen with a balanced diet and other healthy lifestyle choices is important for optimal weight loss.
Pilates Hundred: This classic Pilates move targets your core and improves stability.
Start by lying flat on your back with your legs in a tabletop position (knees bent at a 90-degree angle and stacked over your hips).
Lift your head, neck, and shoulders off the ground and extend your arms long by your sides.
Pump your arms up and down as you inhale for 5 counts and exhale for 5 counts. That's one set.
Try to complete 10 sets.
Double-Leg Stretch: This exercise engages your entire body but especially works your abdominals.
Start by lying on your back. Curl your head, neck, and shoulders off the pilates mat and bring your knees into your chest.
Hold onto your ankles and inhale. On an exhale, extend your legs to a 45-degree angle while extending your arms overhead.
Inhale to return your arms and legs to the starting position.
Try to complete 10-15 reps.
Scissors: This Pilates move is great for toning the abs and the legs.
Lie on your back with both legs in the air.
Lift your head and shoulders off the ground and pull one leg toward you as you press the other way.
Switch legs. That's one rep.
Try to complete 10-15 reps.
Criss-Cross: This is an excellent move for targeting the obliques and promoting a stronger core.
Start by lying on your back with your hands behind your head.
Lift your head, neck, and shoulders off the ground and bring one knee into your chest as you twist the opposite elbow towards the knee.
Switch sides. That's one rep.
Try to complete 10-15 reps.
Teaser: This advanced Pilates move targets the core, improves balance, and strengthens the hip flexors.
Start by lying on your back with your legs in a tabletop position and your arms extended overhead.
Inhale to prepare, and as you exhale, roll up to a seated position, reaching your arms towards your toes and extending your legs at a 45-degree angle.
Inhale at the top, and slowly roll back down to the starting position as you exhale.
Try to complete 5-10 reps.
Combined with a healthy diet and regular practice, these exercises can help tone your muscles, improve your posture, and promote weight loss.
Final Thoughts
Pilates can be a beneficial addition to a weight loss routine, but it should not be solely relied upon as the sole method for shedding pounds. While it can help improve muscle tone and flexibility, it may not provide the necessary cardiovascular intensity for significant calorie burn.
Don't wait any longer to start your journey towards a healthier you! Try out our Pilates classes today and discover the transformative power of this gentle yet highly effective exercise method. Our experienced instructors will guide you through each movement so that you can reap all the amazing benefits Pilates offers.
So, if you're looking to lose weight, consider incorporating Pilates into your fitness regimen alongside other forms of exercise for optimal results.
Frequently Asked Questions
Can you Lose Belly Fat from Pilates?
Yes, you can potentially lose belly fat by doing Pilates, but it's essential to understand that spot reduction (losing fat in one specific area) is not directly achievable through any specific type of exercise. When you burn calories and lose weight, it affects your entire body, not just one part.
Pilates can help contribute to weight loss, including belly fat, as part of a holistic approach that includes a healthy, balanced diet and regular aerobic exercise.
How often Should you Practise Pilates?
The frequency of your Pilates workouts will depend on various factors, including your current fitness level, specific weight loss goals, and overall lifestyle. However, as a general guideline, doing Pilates 3-5 times per week for at least 45-60 minutes each session for weight loss is often recommended.
Does Pilates Burn More Calories than Cardio?
Cardio exercises, such as running, cycling, or swimming, are known for their high-intensity movements that raise the heart rate significantly. These activities primarily focus on cardiovascular endurance and improving overall fitness levels. Cardio workouts tend to burn a higher number of calories per session compared to Pilates because they involve continuous movement and engage large muscle groups throughout the body. However, Pilates can still contribute to calorie burning due to its emphasis on strengthening and toning muscles.
