Can Pilates help get rid of belly fat?

Pilates (or any exercise) cannot target fat loss in one specific area of the body, including the stomach. This idea, which is often called “spot reduction”, is largely considered to be a myth. However, Pilates may help strengthen the core muscles and support overall activity levels as part of a broader weight management routine ( 18 , 19 ).

Is yoga or Pilates better for losing weight?

Both yoga and Pilates are useful mind-body techniques that can support weight management, but in slightly different ways. While Pilates typically focuses on more muscle engagement and structured movements, yoga often emphasizes balance, relaxation, and flow of movement ( 20 ). In terms of weight loss, neither is necessarily “better” than the other. The most effective option is usually the one you can stay consistent with over time.

Is walking good for weight loss?

Yes, walking can support weight loss, particularly when it’s done consistently ( 21 ). It’s a low-impact form of exercise that helps increase daily movement and support overall well-being, which makes it a strong foundation for any sustainable fitness routine. Even moderate amounts of daily walking can contribute meaningfully to long-term weight management goals ( 22 ).

What exercise burns the most calories?

High-intensity exercises typically burn the most calories in the shortest amount of time ( 23 ). These can include activities such as running, HIIT workouts, swimming, or cycling. That being said, the “best” exercise is the one you can realistically stick with, and there’s no great benefit to engaging in more intense routines if you don’t like them ( 24 ). It’s always best to choose movement that you enjoy and that helps you achieve your overall goals.

What can you do about a hanging belly?

A “hanging belly” can be influenced by many factors, including genetics, weight changes, aging, pregnancy, and overall body composition ( 25 ). There’s no single exercise that can target or remove fat from one specific area of the body. A more realistic approach is focusing on overall lifestyle habits such as regular movement and balanced nutrition. For more personalized guidance, it’s best to consult your healthcare provider, who can take your individual situation into account.