Does Pilates Help Lose Belly Fat? The Truth About This Viral Exercise Routine

‘Does Pilates help lose belly fat?’ is perhaps one of the most common fitness questions by those considering trying this workout plan. For women seeking a sustainable, effective, and low-impact exercise to reduce belly fat for female at home plan, the appeal is clear.

Pilates has been hailed for its many wellbeing and weight loss-related benefits, but is it the best option for belly fat loss? Can this routine alone help you get rid of the stubborn muffin top for good?

Let’s find out!

Does Pilates Help Lose Belly Fat Naturally?

Yes, Pilates can be a catalyst that helps you lose stubborn belly fat, but it doesn’t work alone. Factors such as your nutrition and exercise intensity also play a part in belly fat loss.

• Nutrition

What you eat and how much of it you consume dictates if and how well you will lose not just belly fat but also any other excess fat that you may have in your body. According to research, 

1. A calorie deficit is the bedrock of successful and sustainable fat loss. For you to experience results in this matter, it is recommended that you  eat in a daily calorie deficit of 500 to 750 calories (1)
2. Research also states that while exercise alone (or even diet alone) can help with weight loss, a combination of proper dieting and exercise offers the best results (2).

• Exercise Intensity

There is no denying that Pilates can help improve your body composition, i.e., it can help you reduce your fat mass and increase lean mass in the body. In fact, several studies have supported this. Quick examples

• In one study, researchers found that 10 weeks of Pilates mat workouts helped reduce the waist circumference of the women (3).
• In another one, researchers found that in Pilates-trained women, this exercise helped improve their core muscle endurance, joint flexibility, and aspects of body composition, especially in the loss of body fat, specifically around the hips, and increased lean mass (4).

Clearly, Pilates will help with fat loss and increased lean mass. However, Pilates is a low-impact workout, and according to clinical studies over the years, high-impact workouts offer better results than moderate or low-intensity exercises (5, 6, 7).

So, to answer the question ‘Does Pilates help you lose weight naturally?’ the simple answer is yes, but only if you

1. Fix your diet to consume nourishing foods and reduce your calorie intake by 500 to 750 kcal less than your average daily calorie intake.
2. Incorporate other exercises, specifically moderate or high-impact workouts, to help supplement Pilates. High and moderate-impact workouts help burn calories faster and can help with increased lean mass, which will lead to more and faster weight and fat loss.

Cardio exercises like hiking, swimming, jumping rope, as well as strength training, via bodyweight alone or with the use of free weights or gym machinery, are good options to help supplement a Pilates workout routine for weight and belly fat loss.

Check out this article for other home workouts to lose belly fat.

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Can Pilates Change Your Body Shape?

Yes and no. Here’s the thing: your body shape is determined by several factors, including your genetics, bone structure, as well as fat and muscle distribution. 

Pilates may help with fat and muscle distribution – especially when combined with a substantial calorie-deficient diet and other workouts like cardio and strength training – but it will not do anything about your bone structure.

So, if you are hoping to increase lean muscle mass and lose some fat, Pilates can help with that. But if you think that it could help you with things like hip dips, which are determined by bone structure and genetics, then, no, it will not.

What Kind Of Body Will Pilates Give You?

As seen above, many factors determine body shape; thus, not everyone will look the same after doing Pilates. With that said, here are some physical benefits and changes that you may experience after consistently doing Pilates

• Better Posture

Studies show that this workout routine can help improve the posture of a wide range of people  So if you struggle with slumped/bad posture, this workout can help you see significant changes (8, 9).

• Improved Core Strength

Research shows that good core strength is beneficial in improving athletic performance, reducing the risk of back pain, increasing core functionality, improving balance, improving functional strength, and much more (10, 11, 12).

Studies done on the effect of Pilates on core strength show that this workout routine is incredibly effective in improving core strength, stability, and endurance (13, 14, 15).

Read more: Pilates At Home Program: 7 Exercises To Have In Your Beginner Sequence

Does Pilates Flatten Your Belly?

Pilates for belly fat beginners routine is a common search for many. As previously mentioned, Pilates can help reduce your belly fat. However, for the best results, it is best to combine Pilates with a substantial calorie-deficit diet as well as cardio and strength training workouts.

Also, note that spot reduction is a myth. You cannot do one type of workout/exercise, Pilates included, hoping that it will only reduce fat in the belly alone. This is impossible. If you are losing fat, you lose it all over the body; the belly is just one of the many regions of the body that you will lose fat in when in a calorie deficit.

Here are the 3 best exercises to lose belly fat after 50.

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Which Pilates Is Best For Belly Fat Loss?

There is no one specific type of Pilates that has been proven to work best among the others for reducing belly fat. Any form of Pilates, mat Pilates, reformer Pilates, etc., can help with this goal as long as you 

• remain consistent with your routine,
• incorporate moderate and high-intensity exercises in your weekly exercise plan,
• eat a nourishing, high-protein diet to help with muscle mass, and
• sleep at least 7 to 9 hours a night, and reduce your stress levels

Which Exercise Burns The Most Belly Fat?

When it comes to what exercise burns the most belly fat for females or males, no one exercise is known to burn the most belly fat. 

What works best is a workout routine that combines a balanced mix of aerobic workouts, strength training exercises, and balance and flexibility exercises (like Pilates and yoga). 

This will not only guarantee reduced overall body and belly fat loss and weight loss, but the results are sustainable in the long term.

Read more: At-Home Chair Pilates Workout Routines for Beginners

How Long Does It Take To Lose Belly Fat By Pilates?

We cannot give you a definitive answer on the question ‘how fast does Pilates help lose belly fat’ as body weight is determined by multiple factors, including exercise (16). However, the general consensus is that you can start seeing the initial results of weight loss from exercise and a balanced diet in about 6 to 8 weeks.

Ever wondered how to lose belly fat overnight? Here are some quick facts on whether this is possible.

Frequently Asked Questions

• Does Pilates Give You Abs?

Pilates works your core muscles, which helps them become stronger and bigger, which can make them more pronounced. However, these muscles will not be visible if you have a layer of fat on top of them. Do cardio and strength training (Pilates) exercises to help increase the amount of calories you are burning daily. Combine this with a substantial calorie controlled diet and your abs will be visible before you know it. 

• Is Pilates Better Than The Gym?

Not necessarily, as either option has its benefits. If you are confused about which option to choose, we suggest a combination of both. Finding what works for you will help you stay consistent. Staying consistent is what leads to results. 

• Is Pilates Enough To Get Toned?

What most people consider muscle toning is what happens when you lose body fat and increase muscle mass, which gives you a leaner physique. Pilates can be good for increasing lean muscle mass, but as we’ve discussed, you will need to pair this with a balanced diet in order to see results. . If you want to have less fat mass and more lean muscle, it is best to combine a variety of different forms of exercise with wholesome eating habits. We suggest Pilates,cardio, mobility and various muscle-strengthening exercises for the best results.

• Can You Get Rid Of An Apron Belly?

A combination of diet, as well as full-body and core-specific workouts, can help significantly reduce the appearance of an apron belly by reducing fat.

The Bottom Line

So, does Pilates help lose belly fat? Yes, it does, but the best results are not achieved through Pilates alone. You need a combination of a nutrient-dense diet, Pilates, high-impact cardio workouts, and strength training exercises to see fast and sustainable results. 

Also, remember that spot reduction is a myth. Do not assume that any workout or eating plan will help you target only belly fat. Gaining weight generally happens all over the body, and so does losing it.