Is 20 Minutes Of Pilates A Day Enough For Me?

The whole buzz around Pilates is valid because this type of training perfectly fits everyone wanting to strengthen their core, improve their posture, and tone up. 

Pilates is an adjustable activity requiring no fancy equipment, no prior fitness experience, or exclusive attire. 

Still, if work, daily chores, PTA meetings, or long commutes to your relatives on holidays leave you with little to no space for workouts, you might find it challenging. 

Not to mention little to no energy as well.

Finding another hour for a complete Pilates class can feel impossible, no matter how beneficial it may be. Still, many people underestimate shorter sessions, assuming they’re less effective or worthwhile. Yet, are they, though? 

For some individuals, a daily Pilates routine involves training longer and more intensely; the longer the sessions, the greater the benefits will be.

Honestly, though, many underestimate the short practices, and if you’re skeptical, you should read this review to change your perspective on it.

Is 20 minutes of Pilates a day enough for you, and what benefits can you expect from doing daily Pilates? In this guide, we tackle these questions and much more about beginner-friendly, low-impact exercise. 

Does Pilates Make You Toned?

Pilates body changes aren’t a myth. 

According to one systematic review, Pilates is an effective strategy for weight reduction in women in particular (1). However, when it comes to body toning, Pilates may bring results, but it works best with other exercises, a healthy lifestyle, and a balanced diet. 

Pilates targets multiple muscle groups, helping to build lean muscle mass and promote strength. Nonetheless, achieving a toned physique requires reducing body fat through a calorie deficit (2) and resistance training.

Anaerobic activity, such as weightlifting, helps people gain muscle and burn more fat in the long term (3).

Females, not only males, are recommended to lift weights. Regular resistance exercise leads to enhanced muscle strength, increased lean mass, power, and overall athletic performance among women (4).

To sum up this section, blending Pilates with calorie deficit and resistance training forms a comprehensive approach to developing a leaner, more defined body.

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How Long Does It Take To See The Benefits Of Pilates?

Much of the answer depends on what results you’re expecting. If done correctly and consistently, Pilates can offer some benefits from the first week. But let’s round it up in the timeline. 

Here are the expected Pilates benefits (5):

1. Week 1-2: The getting started phase. You’ll begin to feel more aware of your body and posture. You may experience muscle soreness at some point. The soreness is common because your body is adapting and learning proper form.
2. Week 3-4: Flexibility and energy boost. By the end of the first month, you may witness increased stamina and greater flexibility. 

Daily movements may feel easier. Moreover, Pilates sessions will not seem as difficult as they did at the beginning; you might want to add new, more intense moves.

1. Week 5-8: Strength gains. After two months of consistent Pilates, you might notice stronger, more defined muscles in your core, legs, and arms. Your balance and coordination may improve.
2. Months 3-6: Visible transformations. Over several months, your body might become leaner and stronger. Your mobility and flexibility can lead to enhanced performance in other sports.
3. 6 months and beyond: Long-term results. Sustainable practice can lead to lasting strength, flexibility, improved posture, and body awareness. 

Your progress may feel slow, but it becomes more precise and refined, supporting lifelong fitness and well-being.

Read more: Pilates Body Transformation Secrets: What It Really Takes to Tone, Tighten, and Strengthen

What Will Happen If I Do Pilates Every Day?

Practicing the best online Pilates workout or live session every day can yield numerous benefits, such as improved core strength, flexibility, balance, and posture. 

How does pilates help your body?

Regular Pilates sessions help tone muscles and build endurance, while improving posture and body awareness. It can also lower stress levels and boost mental focus (5). 

While daily low-intensity Pilates practices are generally okay, incorporating recovery days each week is advised. To stay safe and healthy, be sure to add a variety of exercises along with rest days to prevent injuries. 

How Many Minutes Of Pilates A Day For Results?

Generally, beginners can start with 20 minutes of Pilates a day to gain initial results.

This duration allows individuals to strengthen their core, improve flexibility, and refine posture. These are primary advantages achieved from 20-minute sessions. 

The 20-minute duration is, in fact, a perfect starting point for first-level practitioners because it is neither too long nor too short.

However, length isn’t the main thing to worry about. 

Your primary goals should target: 

• Sustainability: If you’re consistent with your training, you’ll get results.
• Proper form: Perform each exercise with correct technique and breathing, and you’ll get results.
• Other sports: If you add resistance training or other enjoyable sports, you’ll get results.
• Rest and recovery: Including rest days gives your muscles enough time to recover and prevents overuse injuries. And you’ll get results.

Moreover, not everyone can easily slot an hour of Pilates sessions into their busy schedules. Frequently, people who can’t afford longer sessions end up doing no training at all because shorter practices seem meaningless.

But they’re not. Every step you take, every move you perform for 10, 20, or 30 minutes matters. 

Your consistency will make you proud of yourself, eventually, as after each practice, you’ll look in the mirror thinking that today you’ve done something good for your body.

Plus, there are many other ways to welcome Pilates into your life. 

Bed pilates for beginners or Pilates chair workout routines are gentle, low-impact alternatives to traditional sessions, yet they still offer noticeable benefits.

Is 20 Minutes Of Pilates A Day Enough For A Beginner?

Absolutely! 20 minutes of Pilates a day is enough for beginners. 

Even Pilates results after 10 sessions are noticeable. Short sessions can increase flexibility and body awareness, promote core strength and posture, reduce stress, and boost mental focus. 

Consistent practice, combined with rest days and a balanced diet, helps you achieve foundational results during the first weeks. Adding other sports to your fitness routine will amplify performance by strengthening your body and improving endurance. 

In 20 minutes of Pilates, you’re able to engage in the basic exercises, allowing your body to adapt to them through controlled movement and deep breathing. 

Moreover, 20 minutes are easier to fit into your day compared to 45-60 minute practices.

As you start reaping the initial benefits, you’ll naturally shift to longer Pilates workouts and more challenging moves.

Why Am I Not Seeing Results From Pilates?

Picture this: you’ve done Pilates for weeks but haven’t noticed any changes in your body. This delay in visible results seems frustrating, but everything has its reasons. 

We’ve rounded up 7 reasons why you might not be seeing your progress: 

Reason #1: You’re rushing through the movements.

Pilates loves slow, controlled movements; instead of finishing the exercise quickly, focus on complete control over your muscles via the mind-muscle connection. 

Pace yourself to mentally commit to your practice instead of powering through it too quickly. 

Spacing out during your session is not a good idea because it hinders your focus on breathwork and moves. It might be hard to concentrate on the present practice at first, but you’ll get the hang of it gradually.

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Reason #2: You’re compromising your form. 

Ensure your starting form is correct; prioritize body alignment over the number of reps. For instance, if the online or live instructor tells you to keep your spine neutral, do this instead of arching or rounding it.

So, lack of results could stem from incorrect form, and it’s vital to position yourself appropriately. 

Reason #3: You forget to breathe.

Pilates goes hand in hand with breathing. If you’re holding your breath, you might limit core activation and stability. Inhale deeply through your nose as you prepare, and exhale fully through your mouth as you perform the movement. 

Pilates breathing engages your core muscles, strengthening your mind-muscle connection. Keeping your core engaged is crucial during the entire workout, not just ab-focused exercises. 

Reason #4: You’re not pushing past your comfort zone.

You already know that Pilates can be tailored to different fitness levels, so if you aren’t feeling challenged enough during the session, you might want to go a little harder. 

There are many ways you can do it: increase the number of reps, take up more difficult moves, add holds or pulses, or incorporate Pilates equipment. 

Start with simple tweaks, get stronger, and results will come along. 

Reason #5: You’re not eating well.

If you’re hoping to get toned with Pilates, you need to improve your eating habits, filling your plate with nutritious foods. Proper nutrition is key to achieving fitness goals, including weight loss. If you aren’t maintaining a calorie deficit, your progress slows down. 

Prioritize protein while keeping a balanced, calorie-deficient diet. 

Read more: 2-Week High-Protein Diet Menu for Belly Fat Loss

Reason #6: You’re not consistent.

Consistency is queen because it helps your body adjust to moves, get stronger, and become more flexible. Look objectively at your schedule to see how much time you spare: are you doing Pilates once per week, or more frequently, causing your muscles to be fatigued? 

Or, you do Pilates once in a blue moon, expecting to see results from the first session. Your body needs to get used to Pilates, so practicing a few times per week allows your body to gain more benefits.

Put it on your calendar!

Reason #7: You’re skipping recovery. 

You need rest days between Pilates sessions to promote relaxation, prevent overtraining, replenish energy stores, and repair damaged tissues (6). 

Instead of passive recovery, implement active rest days, which, according to this study, are more beneficial to optimize post-exercise heart rate and body temperature in women in particular (7).

Active recovery appears in different forms of activities: 

• Yoga
• Walking
• Swimming
• Stretching
• Foam rolling
• Gentle cycling

Frequently Asked Questions

• Is Pilates always done on the floor?

No, not all the Pilates exercises are on the floor. You can also reap significant benefits from equipment-based Pilates by using a reformer, barrel, or Trapeze table; another way to spruce up your workouts could be trying adapted Pilates (chair Pilates, wall Pilates, and Bed Pilates).

• Why do I look bigger after doing Pilates?

You may appear bigger after doing Pilates because your muscles experience mild inflammation and water retention as they strengthen and repair. This temporary swelling is a part of the recovery process, eventually leading to improved tone and strength.

• Should Pilates be done on an empty stomach?

Generally, you don’t need to train on an empty stomach; a light snack 60 minutes before Pilates practice can give you energy and prevent dizziness. Avoid heavy meals right before class to avoid uncomfortable feelings during core exercises.

• Can Pilates help with cellulite?

Pilates cannot reduce the appearance of cellulite, but it can help improve overall skin tone and circulation. Yet, no exercising, painful massages, and other physical treatments can “kill” cellulite, and for good reason: cellulite is an entirely natural feature of the human body, present in approximately 90% of women around the world (8).

The Bottom Line

If you have ever wondered, “Is 20 minutes of Pilates a day enough for me?” this review has you covered.

To summarize the review, Pilates for 20 minutes a day can be highly effective for beginners. Within a few weeks, you will likely notice stronger core muscles, better coordination, enhanced posture, and improved flexibility.

That said, achieving a toned physique may require more than Pilates alone. Blending your practice with a balanced diet, resistance training, and regular movements could maximize your results. 

To make the most of your Pilates routine, focus on proper form, controlled slow movements, mindful breathing, consistency, good nutrition, and progression. Active recovery days are an effective way to support muscle repair.