While Pilates isn’t a high-calorie-burning workout on its own, having more lean muscle does help your body burn more energy—even at rest.
Pilates may provide noticeable changes in your body within a few weeks or months of consistent practice. However, the speed of change will vary, depending on factors such as your current fitness level, frequency and intensity of Pilates sessions, daily caloric intake and overall lifestyle habits. Consistency is key to seeing results from any exercise program.
Try our free 10-minute Ab Workout and learn the foundations of deep core training. Perfect for all levels, this quick workout will get you started on your journey to a stronger, more toned core.
Pilates is one of the most effective ways to do this because it targets multiple muscle groups at once while focusing on control, alignment, and consistency.
Anna Bartter is a freelance journalist who writes about health, fitness and women's lifestyle for publications including Stylist, Metro and Psychologies, among others.
The result is strength without bulk. Muscles become more firm and defined, especially when combined with consistent training and healthy habits outside the studio.
Start to spin the tailbone up to the sky and peel each vertebra off the mat until the hips are lifted in line with the lower ribs. Articulate the spine back down to the mat.
The Reformer also allows for more movement variety, which can help target muscles from multiple angles — a useful factor when you're aiming to sculpt specific areas.
This is where a healthy diet comes into play. By consuming the right amount of calories and nutrients, you can support your body in reducing overall body fat and revealing the toned muscles that Pilates helps to build (2).
It’s a common misconception that you can “tone” muscles. Muscles by nature are lean mass – they can only grow or shrink in size.
Pilates is known for steam room yoga building core strength—but what that really means goes beyond just crunches or six-pack muscles. Pilates trains the deeper core muscles that wrap around your midsection like a built-in corset.
Exercises that target multiple muscle groups, mindfulness in food choices, and a well-rounded fitness routine can all work together to give you the toned physique you desire.
Now that we’ve gotten that out of the way, let’s talk about Pilates and how it fits into this equation.
Unlike standard workouts that may neglect the deep core muscles, Pilates specifically activates the transverse abdominis, leading to a flatter stomach and improved posture. This results in a stronger, more defined midsection and reduced lower back pain.