Can Pilates be your only exercise?

Yes, for many people, Pilates can be a primary form of exercise, as it builds strength, flexibility, and endurance ( 16 ). However, pairing it with light cardio, such as walking or swimming, can further support heart health and fat loss.

Is Pilates better than walking for weight loss?

Both have unique benefits. Walking burns more calories per session, while Pilates improves posture, muscle tone, and long-term metabolic balance. A combination of both is ideal for weight management.

What exercise burns the most belly fat for females?

Spot reduction isn’t possible, but HIIT and resistance training are most effective for overall fat loss. Pairing them with somatic or Pilates exercises supports hormonal balance, core strength, and sustainable fitness.

What are the cons of somatic exercises?

Somatic exercises require patience and self-awareness; results aren’t immediate. They may also feel too slow for those seeking fast calorie burn. However, their long-term benefits for body awareness and stress reduction are profound ( 17 ).