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 that’s asked by those who are considering trying this workout plan. For women who are looking for a sustainable, effective, and low-impact exercise to reduce belly fat for females at home plan, the appeal is clear.

Pilates is often discussed in relation to well-being and weight management, but is it a useful option for belly fat loss? Can this routine alone change body fat distribution?

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 dictate 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. To experience results in this matter, it’s recommended that you eat in a daily calorie deficit of 500 to 750 calories (1).
2. While exercise alone or dietary changes alone may support weight loss, combining regular movement with balanced eating habits may be more helpful (2).

Exercise Intensity

There’s 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. Examples include:

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

Pilates may support changes in body composition for some people. It is a low-impact workout, and exercise responses can vary by training intensity, overall routine, and individual circumstances (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 leads to more and faster weight and fat loss. 

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

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

Can Pilates Change Your Body Shape?

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

Pilates may help with fat and muscle distribution, particularly when combined with a substantial calorie-deficient diet and other workouts such as cardio and strength training, but it won’t do anything about your bone structure.

So, if you’re hoping to increase lean muscle mass and lose some fat, Pilates can help. However, if you think that it could help you with things such as hip dips, which are determined by bone structure and genetics, then, no, it won’t.

Read more: Ultimate Pilates Mat Exercises List: Do Your Core A Real Favor

What Kind of Body Will Pilates Give You?

As outlined above, many factors determine body shape, so not everyone will look the same after doing Pilates. That being said, here are some physical benefits and changes you may experience after consistently doing Pilates:

• Better Posture 

Studies have shown 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 has shown that good core strength is beneficial for improving athletic performance, reducing the risk of back pain, increasing core functionality, improving balance, and improving functional strength (10, 11, 12).

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

Workouts, weight management tools, and recipe ideas come together in the BetterMe: Health Coaching app, giving you practical support for building a more consistent wellness routine.

Does Pilates Flatten Your Belly?

A beginner’s Pilates routine for belly fat loss is a common search for many people. As previously mentioned, Pilates can help reduce your belly fat. However, it may help to combine Pilates with balanced eating habits and other forms of movement, such as cardio and strength training.

Also, it should be noted that spot reduction is a myth. You can’t do one type of workout/exercise, Pilates included, in the hope that it will reduce fat in the belly alone. This is impossible. If you’re losing fat, you lose it all over the body – the belly is just one of the many regions of the body where you will lose fat when in a calorie deficit.

Here are three exercises to consider after 50.

Which Type of Pilates Helps With Belly Fat Loss?

Research does not identify one type of Pilates as more effective for reducing belly fat. Mat Pilates, reformer Pilates, and other styles can be part of a regular movement routine 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. 
• Sleep for 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. 

A workout routine that combines aerobic activity, strength training, balance work, and flexibility exercises such as Pilates or yoga may be helpful. 

This approach may support changes in overall body fat when combined with sustainable eating and activity habits.

Read more: Pilates Body: Myth or Reality?

How Long Does It Take to Lose Belly Fat with Pilates?

We can’t give you a definitive answer to this as body weight is determined by multiple factors, which include exercise (16). However, the general consensus is that you can start to see the initial results of weight loss from exercise and a balanced diet in about 6 to 8 weeks.

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

Whether you want to refresh your fitness routine, explore lower-calorie recipe ideas, or bring more structure to your wellness habits, BetterMe: Health Coaching app offers tools that can support your next step. Explore the app and find an approach that works for your lifestyle.

FAQs

• Does Pilates give you abs?

Pilates works your core muscles, which helps them become stronger and bigger and can make them more pronounced. However, these muscles won’t 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 both options have their benefits. If you’re confused about which option to choose, we suggest a combination of both. Finding what works for you will help you stay consistent, which 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’ll need to pair this with a balanced diet in order to see results. If your goal is to support lean muscle while reducing body fat, consider combining different forms of movement with balanced eating habits. Pilates, cardio, mobility work, and muscle-strengthening exercises can all fit into that routine.

• Can you get rid of an apron belly?

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

The Bottom Line

Pilates can be one part of an overall movement routine, but it does not target belly fat on its own. Results may be more noticeable when Pilates is combined with balanced eating habits and other forms of activity. 

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