Is Reformer Pilates Good for Weight Loss? Here’s What Research Says

Reformer Pilates is a type of physical exercise that uses a specialized piece of equipment called a reformer. Developed by Joseph Pilates in the early 1900s, this form of fitness combines strength training, yoga, and ballet to create a low-impact but highly effective workout (1).

The reformer consists of a carriage that moves back and forth on rails, springs for resistance, and various attachments such as straps and bars. Practitioners perform the exercises lying down or sitting on the carriage while pulling on the straps or pushing against the bars. This resistance training helps to build lean muscle mass and improve overall body strength (1).

But is Reformer Pilates good for weight loss? Let’s find out.

Is Reformer Pilates Good for Weight Loss?

Pilates by itself may not produce a significant energy deficit necessary for substantial weight loss. A higher volume of Pilates or additional physical activities may be required to achieve more pronounced results.

Research on Pilates for weight loss reveals some important insights:

1. Combination with Diet: Pilates is more effective for weight loss when combined with dietary interventions. This approach enhances body weight and composition improvements compared to practicing Pilates alone (2).
2. Metabolic Health Benefits: Studies indicate that combining Pilates with nutritional interventions can lead to significant weight loss, which is beneficial for metabolic health (3).
3. Body Composition Improvements: A 12-week study showed that integrating a weight-loss diet with Reformer Pilates resulted in more positive changes in body composition than practicing Pilates without dietary adjustments (4).

Therefore, while Pilates is excellent for improving flexibility, strength, and posture, its effectiveness for weight loss is greatly enhanced when paired with dietary strategies or other forms of exercise.

Can Reformer Pilates Change Your Body?

With regular practice, Reformer Pilates can lead to significant physical transformations. You’ll likely notice improved posture and alignment, increased flexibility and range of motion, and a more toned and balanced physique (5).

• Improved Posture and Alignment

Prioritizing proper alignment and core engagement in a Pilates Reformer exercises list can help correct imbalances and improve posture (6). Body alignment and muscle engagement have aesthetic benefits and reduce joint strain, making everyday movements more comfortable.

In Reformer Pilates, exercises are performed with precision and control, promoting proper alignment and reducing the risk of injury.

• Increased Flexibility and Range of Motion

The slow and controlled movements in Reformer Pilates require a full range of motion, which can improve flexibility over time (7). Loosening up the muscles is especially beneficial for those with tight muscles from sitting at a desk all day or other forms of exercise that don’t prioritize stretching.

As flexibility increases, you may notice improved mobility and ease of movement in completing daily errands.

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• Toned and Balanced Physique

Reformer Pilates is a full-body workout that targets all major muscle groups. 

Coupled with the resistance the reformer provides, this leads to increased muscle strength and definition (8). The emphasis on major and minor muscles helps create a balanced physique and can even improve athletic performance in other activities.

Does Reformer Pilates Help with Belly Fat?

Reformer Pilates won’t directly target belly fat but can contribute to weight loss and body composition changes. As mentioned earlier, Pilates alone may not produce a significant energy deficit necessary for substantial weight loss. However, combined with other forms of exercise and dietary interventions, it can effectively reduce overall body fat (2) (4).

Moreover, focusing on core engagement in Reformer Pilates can help strengthen the abdominal muscles. This engagement can have a “cinching” effect, making the waistline appear slimmer and more defined.

With a strong core, you prepare for more intense workouts and daily activities requiring stability and balance.

Read more: Chair Pilates Workout Guide: 8 Exercises To Try at Home

How Many Calories Do You Burn in 60 Minutes of Reformer Pilates?

In a 60-minute session of Reformer Pilates, you can burn approximately 200 to 450 calories. The exact number of calories burned depends on factors such as your age, weight, genetics, and the intensity of the workout.

How Often Should You Do Reformer Pilates to Lose Weight?

Joseph Pilates stated, “In 10 sessions, you’ll feel the difference. In 20 sessions, you’ll see the difference. And in 30 sessions, you’ll have a whole new body (9).” 

Although this may not be a scientific fact, it highlights the importance of consistency in seeing results from Reformer Pilates.

Most Pilates experts recommend doing Reformer Pilates at least 3 times a week to lose weight and see changes in body composition. This frequency allows for adequate rest and recovery while maintaining progress towards your fitness goals.

The 30-session estimation is more likely to hold for individuals who also incorporate other forms of exercise and dietary interventions. It’s essential to have a well-rounded approach to weight loss, rather than relying solely on one form of training.

How Quickly Will I See Results from Reformer Pilates?

As with any physical activity, results will vary depending on factors such as frequency of practice, intensity, and personal fitness goals. However, with consistent training and proper nutrition, most individuals can expect to see changes within 4-8 weeks.

Remember that everyone’s body is unique, and it may take longer for some to notice visible changes. But the key is to be patient and stay committed to your Pilates practice.

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Why Am I Not Losing Weight with Reformer Pilates?

Reformer Pilates alone may not lead to significant weight loss. So, if you’re not seeing the results you desire, it could be due to a few reasons:

• You’re Not Balancing Your Calories

Weight loss ultimately comes down to a calorie deficit (10). If you’re consuming more calories than you’re burning, even the best workouts won’t help you lose weight. It’s easy to underestimate calorie intake, especially when indulging in post-workout treats. 

Try keeping a food diary or using an app to track your meals and snacks to tackle this. It will help you see where you need to make adjustments.

• Your Intensity Levels Are Too Low

Reformer Pilates can be as challenging as you make it. If your sessions lack intensity, your calorie burn might not be sufficient for weight loss. You might need to be aware of how much effort you’re putting in.

To increase intensity, focus on engaging your core, perfecting your form, and opting for more challenging exercises or resistance settings.

• Your Routine Lacks Variety

Our bodies adapt quickly to repetitive workouts, leading to a plateau (11). It might be time for a change if you’ve been doing the same Pilates Reformer routine for a while. Experiment with new exercises or increase the resistance to keep your muscles guessing and working harder. This variety can help break through weight loss plateaus.

Learn about other Types of Pilates you can incorporate into your workout routine.

• You’re Overlooking Nutrition

Exercise is only part of the equation. You will lose weight with a balanced diet rich in nutrients while hitting your calorie goals. 

Add plenty of vegetables, lean proteins, and whole grains to your meals (12). Consider consulting a nutritionist for personalized advice.

• You’re Not Consistent Enough

Consistency is crucial for achieving weight loss with any fitness regimen. If your Pilates sessions are sporadic, you may not see the desired results. Life can get in the way, but aiming for at least 3 weekly sessions can significantly impact your progress. Try scheduling your workouts like any other necessary appointment.

• You’re Not Incorporating Other Exercises

While Reformer Pilates is excellent for strength and flexibility, it might not provide enough cardiovascular intensity to promote significant fat loss. Add activities like walking, cycling, or swimming to increase your overall calorie burn.

• Stress Levels Are High

Stress can significantly impact your weight loss efforts by elevating cortisol levels, which may lead to increased appetite and cravings for unhealthy foods (13). We often underestimate the effect that stress has on our bodies. 

Incorporate stress-reducing activities such as meditation, yoga, or even simple breathing exercises into your routine to help manage stress and support your weight loss goals.

Read more: Somatic Stress Release to Harmonize Your Being

• You’re Underestimating Rest and Recovery

Rest is vital for muscle repair and growth, aiding weight loss (14). Overtraining without adequate rest can lead to burnout and hinder progress (15). 

You might overlook the power of rest days in your routine. Ensure you get enough sleep and incorporate regular rest days to allow your body to recover and perform optimally.

• You’re Focusing Solely on the Scale

Weight loss isn’t just about numbers on a scale. Muscle gain may offset fat loss, leading to little change in overall weight. The scale numbers can be misleading and discouraging. 

Instead, track progress through measurements, photos, or how your clothes fit. Celebrate non-scale victories, such as increased strength or flexibility, to stay motivated.

• Hormonal Imbalances Are Affecting You

Hormonal imbalances, caused by conditions such as thyroid issues or polycystic ovary syndrome (PCOS), can hinder weight loss efforts despite a good exercise and diet regimen (16). These imbalances can be difficult to detect without medical advice. 

If you suspect a hormonal issue, it’s essential to consult with a healthcare provider who can provide guidance and potential treatment options. Addressing these underlying issues can make your fitness efforts more effective.

• You’re Not Setting Realistic Goals

Having unrealistic expectations can lead to frustration and a lack of motivation. Weight loss is a gradual process, and setting too ambitious goals can be discouraging. You want quick results, but setting smaller, achievable goals and celebrating each milestone will keep your motivation high and ensure steady progress.

Explore Pilates workouts you can try at home in our previous blog – Can You Do Pilates At Home?

Frequently Asked Questions

• Is Reformer Pilates Better Than Weight Training?

Reformer Pilates and weight training serve different purposes and benefits, making neither inherently better.

Reformer Pilates focuses on improving flexibility, core strength, and overall body alignment using controlled movements on the Pilates reformer machine. It enhances posture, balance, and muscle endurance (17).

On the other hand, weight training primarily aims at building muscle mass, increasing strength, and improving bone density through resistance exercises (18).

The best choice depends on your individual fitness goals. If flexibility and core strength are your priorities, Reformer Pilates may be more beneficial. Weight training is more appropriate to build muscle and gain strength.

Check out our guide – Does Pilates Build Muscle, to learn how this mind-body exercise helps strengthen and tone muscles.

• Why Does My Stomach Look Bigger After Pilates?

It’s common for people to feel like their stomach looks bigger after Pilates, but this is likely due to increased muscle engagement and activation in the abdominal muscles. It’s also essential to consider factors such as bloating or water retention that may contribute to fluctuations in stomach size. 

• Why Is Reformer Pilates So Hard?

Reformer Pilates can be challenging due to the focus on precise movements, core engagement, and the use of resistance the reformer machine provides. The exercises require concentration, balance, and control, which can be demanding, especially for beginners or those with limited core strength.

The difficulty lies in maintaining proper form and alignment while performing slow, controlled movements. As you build strength and familiarity with the exercises, they may become more manageable. The challenge is part of what makes Reformer Pilates effective for strengthening and toning muscles.

• Can You Slim Down With Pilates?

You can slim down with Pilates, primarily through improved muscle definition, posture, and increased calorie burn (19). While Pilates may not burn as many calories as high-intensity cardio workouts, it contributes to weight loss by building lean muscle, which can boost metabolism.

Additionally, Pilates enhances body awareness, which may lead to healthier lifestyle choices and improved eating habits (20). 

For optimal weight loss results, consider combining Pilates with a balanced diet, a healthy sleep schedule, and other forms of exercise, such as cardio, to increase overall calorie expenditure (21).

The Bottom Line

Reformer Pilates is a low-impact but highly effective form of physical exercise that can benefit your overall health and well-being. While it may not be the most efficient weight loss method, it can be a valuable component of a comprehensive weight loss plan when paired with dietary interventions and other forms of exercise. 

With regular practice, Reformer Pilates can help improve posture, flexibility, and muscle strength, leading to a more balanced and toned physique.