Does Somatic Pilates Really Work for Weight Loss?

When it comes to exercise for weight loss, most of us think of intensity. We picture structured routines that are designed to burn as many calories as possible. It’s all about sweating it out, tracking reps, and pushing harder to see results on the scale.

Enter somatic Pilates. This approach takes the classic Pilates method and infuses it with a deep focus on body awareness. Rather than rushing through movements, it asks you to slow down, tune in, and pay attention to the way your body moves. The goal is to identify patterns you’ve unconsciously built over time and create new, more efficient ones.

It’s a stark contrast to the “burn more, lose more” mindset that we’re used to. And it raises an interesting question: can this slower, mindful practice help with weight loss?

Here’s what you need to know.

What Is Somatic Pilates?

Somatic Pilates is an approach to movement that blends the principles of traditional Pilates with somatic practices (1).

The word “somatic” comes from the Greek word soma, which means “body”. It refers to focusing on the internal sensations and experiences in your body, rather than external goals such as completing a set number of exercises or perfecting a movement’s appearance.

Essentially, somatic practices invite you to slow down and tune in to how your body feels as it moves.

When you apply this philosophy to Pilates, you get somatic Pilates. This method shifts the spotlight from simply executing the exercises to exploring how your body moves while doing them.

What Is the Difference Between Somatic Pilates and Normal Pilates?

Traditional Pilates is already rooted in precision and control, focusing on core strength, alignment, and flexibility (2). Somatic Pilates goes a step further by incorporating mindfulness and body awareness into the mix. Each movement is done slowly, thoughtfully, and with an intention to notice patterns in your body (1).

For example, during a classic Pilates exercise such as the hundreds, a traditional approach would focus on core engagement, breathing technique, and maintaining position. A somatic approach would layer in questions like, “How do my shoulders feel as I reach forward?” or “Am I holding tension in my neck without realizing it?”

By paying attention to these internal cues, you can identify inefficient or ingrained movement patterns and start to retrain your body for smoother, more balanced motion.

This slower, exploratory approach is what truly sets somatic Pilates apart. While traditional Pilates often follows structured sequences with specific goals in mind, somatic Pilates allows for more fluidity.

The focus isn’t on perfectly completing a routine, it’s about deepening your connection to how your body moves and finding ways to move more effectively and comfortably.

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Do Somatic Workouts Actually Work?

While research on somatic practices is still emerging, we can rely on established exercise science principles to understand the benefits:

The Role of Muscle Memory in Movement

Muscle memory refers to your body’s ability to perform tasks automatically after repetition. Think of how effortlessly you walk, brush your teeth, or type. Over time, your muscles and nervous system develop ingrained patterns that make these actions seem like second nature (3).

However, muscle memory isn’t always a good thing. Poor posture, unbalanced gait, or improper movement mechanics can also become “memorized”.

Somatic workouts aim to uncover and retrain these automatic patterns. By consciously slowing down your movements and tuning into subtle sensations within your body, you can interrupt inefficient habits.

For example, you may realize that you clench your shoulders while sitting or that your pelvis tilts during routine activities. Somatic Pilates helps you replace these unconscious patterns with new, intentional ones (1).

The Neuromuscular System and Better Body Control

The neuromuscular system includes your muscles, nerves, and brain working together to create movement (4).

One of its key functions is proprioception, or your body’s ability to sense where it is in space. If you’ve ever walked in the dark without bumping into furniture, you’ve leaned on proprioception (5).

Somatic workouts enhance this system by fostering greater awareness of how different parts of your body connect and move in unison (6). For example, if you’re performing a spine roll, you may focus on the sensation of each vertebra articulating, rather than racing to complete the movement.

Over time, this heightened awareness can improve coordination, balance, and even prevent injury. It’s like giving your brain and muscles a coordinated “tune-up”.

Read more: Somatic Workout Plan: A Guide to Better Mind-Body Awareness

How Mindfulness Plays a Role

Mindfulness is often associated with meditation, but it’s also a critical element of somatic practices (7). Being mindful during exercise means paying attention to your body without judgment or distraction. This shifts the focus from external goals, such as burning a certain number of calories, to internal cues such as how your body feels as it moves.

Research has shown that mindfulness can reduce stress hormones such as cortisol, increase body awareness, and enhance overall stress-reduction (8). For somatic workouts, this mental state allows you to notice and address tension, imbalances, or areas of discomfort.

For example, you may observe that your breath becomes shallow during a certain movement, prompting you to adjust your technique for a more comfortable and effective outcome.

Benefits of Building Internal Awareness

When you focus on the “how” of movement rather than the “how much”, surprising benefits can surface. Here are a few that often result from somatic practices:

• Improved Posture: Identifying and unlearning habits such as tightening muscles can help you stand taller and reduce strain on your joints (9).
• Reduced Tension: Chronic tension in areas like the neck, shoulders, or lower back can often stem from unconscious habits. Somatic exploration helps you reduce pain by releasing these patterns (10).
• More Efficient Movement: Retraining your body to move with symmetry and intention resulting in more efficient movement (11).

Can You Lose Weight with Somatic Pilates?

Somatic Pilates isn’t designed to be a calorie-burning workout. Its pace is slower and the focus is internal rather than on intensity.

That being said, it can still play a role in weight loss. Improving movement efficiency helps your body work better during other physical activities. Better movement often means less energy is wasted on poor mechanics. It also means more comfortable and effective movement, which can make it easier to increase physical activity levels overall.

Pilates can also contribute to weight loss. Pilates also helps reduce stress in the body (12). Chronic stress is linked to weight gain and difficulty losing weight (13), so anything that helps reduce stress levels can ultimately contribute to weight loss.

Lastly, it fosters a positive mind-body connection. This can improve your relationship with exercise and make healthy habits easier to sustain.

While it won’t replace high-intensity workouts for calorie burn, somatic Pilates is a valuable addition to a holistic weight loss strategy. To learn more about somatic weight loss, check out our in-depth article on the topic.

Will Somatic Pilates Change My Body Shape?

Somatic Pilates is unlikely to directly reshape your body. It’s not a workout that is designed to build muscle or burn fat quickly.

However, it can lead to subtle changes over time. By improving posture, you may appear taller and more aligned. Reducing tension in areas such as your shoulders or lower back can make your body look and feel less stiff. Better movement efficiency can also help you move with more grace and ease.

These changes are more about how your body functions and feels than dramatic physical transformations. When it’s combined with other fitness routines, somatic Pilates can complement your overall progress. It supports a healthier, more balanced body from the inside out.

What Is the Somatic Approach to Weight Loss?

The somatic approach to weight loss emphasizes the connection between the mind and body, focusing on mindfulness, body awareness, and stress management. This method isn’t about intense calorie-burning exercises but rather about understanding and addressing the root causes of weight issues, such as stress, emotional eating, and poor body awareness.

Key Elements of the Somatic Approach:

1. Mind-Body Connection: Somatic exercises help individuals become more attuned to their physical sensations and emotional states, fostering a deeper understanding of hunger, satiety, and stress triggers.
2. Stress Reduction: Chronic stress can lead to elevated cortisol levels, which promote fat storage, particularly around the abdomen (13). Somatic practices such as mindful movement, breathwork, and relaxation techniques help regulate the nervous system and reduce stress.
3. Holistic Techniques: Common somatic exercises include yoga, tai chi, body scans, progressive muscle relaxation, and mindful walking or dancing. These activities promote relaxation, improve posture, and enhance body awareness.
4. Emotional and Habitual Awareness: Techniques such as the Feldenkrais method encourage individuals to recognize and change habits that contribute to weight gain, including overeating (14).
5. Support for Healthy Habits: By improving sleep, reducing pain, and fostering emotional resilience, somatic exercises indirectly support healthier lifestyle choices and more effective weight management.

While somatic exercises alone may not lead to significant weight loss, they are a valuable complement to traditional fitness and nutrition plans, which helps individuals address the psychological and physiological factors that influence weight. If you’re curious about somatic yoga for weight loss, check out our earlier article

Read more: What Are Somatic Yoga Exercises?

What Are Some Somatic Pilates Exercises for Weight Loss?

Infusing somatic movement techniques into Pilates exercises can transform them into a mindful practice that builds awareness, improves movement efficiency, and reduces unnecessary tension. Here are six original somatic Pilates exercises that are purposefully designed to help you connect deeply with your body while engaging your muscles. Our previous article covers everything you need to know about somatic exercises for weight loss.

1. Somatic Cat-Cow

Purpose: Improves spinal mobility and releases tension in the back and neck.

Steps:

1. Start on all fours with your wrists under your shoulders and your knees under your hips.
2. Close your eyes and take a deep breath, focusing on how your hands and knees press into the ground.
3. Begin to arch your back slowly, lifting your tailbone and chest while releasing your belly toward the floor.
4. Pause and notice the stretch along your spine and then exhale as you round your back, tucking your pelvis under and lowering your head.
5. Move between these two positions at a slow, exploratory pace, paying attention to how each vertebra moves.
6. Repeat 6-8 times, moving as if discovering the motion for the first time.

2. Somatic Roll Down

Purpose: Builds core awareness and stretches the spine and hamstrings.

Steps:

1. Stand tall with your feet hip-width apart and your arms by your sides.
2. Take a moment to connect with how your feet feel against the floor.
3. Slowly lower your chin to your chest as you exhale, allowing your head to lead the movement.
4. Begin rolling down one vertebra at a time, softening your knees slightly if necessary.
5. Pause when you feel a gentle stretch in your hamstrings, breathing deeply into your back ribs.
6. Slowly roll back up, stacking each vertebra carefully until you return to standing. Repeat 4-6 times, focusing on the sensations in your spine.

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3. Somatic Pelvic Bridge

Purpose: Strengthens the glutes and core while releasing tension in the lower back and hips.

Steps:

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Let your arms rest by your sides.
2. Before moving, notice how your back, pelvis, and shoulders press into the mat.
3. Begin to lift your pelvis slowly, vertebra by vertebra, as you inhale. Imagine peeling your spine off the floor.
4. Pause at the top and notice the engagement in your glutes and thighs. Breathe deeply into your belly.
5. Exhale as you lower your spine back down, one vertebra at a time. Feel each segment reconnect with the mat.
6. Repeat 6-8 times, moving slowly and intentionally with your breath.

4. Somatic Side-Lying Leg Lift

Purpose: Strengthens the outer thighs and hips while improving stability and balance.

Steps:

1. Lie on one side with your bottom arm stretched under your head and both legs straight. Place your top hand on the mat in front of you for stability.
2. Gently connect your bottom side to the ground, noticing how your ribcage and pelvis align.
3. Slowly lift your top leg as you inhale, leading with the heel and maintaining length in your torso.
4. Pause and notice if you’re holding tension in your shoulders or face – release it.
5. Exhale as you lower your leg back down with control without losing your posture.
6. Repeat 8-10 times on each side, staying present with each repetition.

5. Somatic Spine Twist

Purpose: Improves spinal flexibility and engages the obliques for a stronger core.

Steps:

1. Sit tall with your legs extended straight out and your feet flexed. Place your arms out to the sides at shoulder height.
2. Pause to connect with your sitting bones and lengthen through the crown of your head.
3. Inhale and rotate your torso to the right, moving only as far as feels natural without straining.
4. Exhale to return to the center, noticing any areas of tightness in your back.
5. Repeat on the left side, moving slowly and intentionally with your breath. Keep your movements smooth.
6. Repeat 6-8 times, focusing on length rather than how far you twist.

6. Somatic Plank to Child’s Pose

Purpose: Strengthens the core and shoulders while promoting rest and recovery.

Steps:

1. Start in a high plank position with your shoulders over your wrists and your body in a straight line.
2. Pause and notice how your hands press into the mat, engaging your core and legs evenly.
3. Hold for 2-3 deep breaths, focusing on maintaining alignment throughout your body.
4. Slowly lower your knees to the mat and sit back into child’s pose, resting your hips on your heels.
5. Reach your arms forward and breathe deeply, noticing where your body feels tight or fatigued.
6. Move back into a plank position, repeating the transition 4-6 times with slow, mindful movements.

Frequently Asked Questions

• Which type of Pilates burns the most calories?

High-intensity Pilates styles, such as power Pilates or reformer Pilates, typically burn the most calories. These involve dynamic movements and resistance, which increase calorie expenditure compared to slower or more mindful practices.

• How many calories do you burn in somatic Pilates?

Somatic Pilates generally burns fewer calories compared to high-intensity workouts. On average, you might burn around 120-200 calories in a one-hour session, depending on your weight and the intensity of the movements.

• Is Pilates more effective than the gym?

It depends on your goals. Pilates excels at building core strength, improving posture, and increasing flexibility (2). Gym workouts, particularly those that involve resistance training and cardio, are better for building muscle mass and burning a higher number of calories. The effectiveness varies depending on what you’re trying to achieve.

• Is 30 minutes of Pilates a day enough?

30 minutes of Pilates a day can be enough to improve core strength, mobility, and overall body awareness. However, for more significant fitness goals, such as weight loss or muscle building, it’s best when paired with other activities such as cardio or strength training.

The Bottom Line

Somatic Pilates workouts may not result in immediate shifts you can measure, such as weight loss or muscle definition. Their effects are more nuanced, focusing on the quality rather than the quantity of movement. However, by improving your body mechanics and fostering awareness, these workouts can create a solid foundation for physical activities and help you perform everyday tasks more safely and efficiently.

While the science of somatics is still developing, it’s grounded in well-understood principles of muscle memory, the neuromuscular system, and mindfulness (15, 16). This combination makes somatic practices worth exploring, particularly if you’re looking to deepen your connection with your body and improve how you move on a fundamental level.