5 Great Pilates Exercises For Losing Weight

Pilates is a gentle way to exercise that helps strengthen your core, boost flexibility, and improve how your body is aligned. While many think of Pilates as just for toning or recovery, it can actually be a great method for shedding pounds. By working several muscle groups, increasing your metabolism, and helping with posture, Pilates can aid in burning calories, building muscle, and shaping your body. Let’s take a look at five excellent Pilates exercises that can support your weight loss journey while also enhancing your strength and flexibility.

The Hundred is a popular Pilates move that serves as a fantastic warm-up while engaging your core. It mixes cardiovascular activity with core stabilization to help burn calories and promote fat loss.

How to Do the Hundred:

1. Lie on your back with your legs in a tabletop position (knees bent, feet off the ground) or straight for more difficulty.

2. Lift your head, neck, and shoulders off the mat, extending your arms straight out at your sides.

3. Pump your arms up and down in a controlled manner while keeping your core tight.

4. Inhale for five arm pumps and exhale for five, repeating the cycle ten times for a total of 100 pumps.

5. Keep your abs engaged and avoid arching your back.

The Plank to Pike is a dynamic move that combines the benefits of a plank, which engages your whole body, with an added challenge for your core, shoulders, and legs. It’s an excellent way to burn calories, build strength, and tone your midsection.

How to Do Plank to Pike:

1. Start in a high plank position with your hands under your shoulders and your body in a straight line from head to heels.

2. Tighten your core and lift your hips toward the ceiling, aiming to create an upside-down V shape with your body.

3. Keep your legs straight as you raise your hips and engage your abs to control the movement.

4. Lower your hips back down to the starting plank position.

5. Do this for 10-15 repetitions, focusing on controlled movements.

Saw is a twisting move that specifically targets your core, especially your obliques, while also promoting flexibility in your spine and hamstrings. The twisting action helps burn fat in your belly, and lengthening your body aids in better posture and muscle toning.

How to Do the Saw:

1. Sit up straight with your legs extended wider than hip-width apart and your feet flexed.

2. Extend your arms out to the sides, parallel to the floor.

3. Twist your torso to the right, reaching your left hand toward your right foot, keeping both hips grounded.

4. Return to the center and twist to the left, reaching your right hand toward your left foot.

5. Complete 8-12 repetitions on each side.

Single-Leg Circles work your core while improving flexibility and mobility in your hips. This exercise not only helps shape your legs but also challenges your lower abs, making it a great choice for weight loss.

How to Do Single-Leg Circles:

1. Lie on your back with your arms at your sides and one leg raised toward the ceiling.

2. Bend the other leg, keeping your foot flat on the floor.

3. Engage your core as you slowly make small circles with your raised leg, keeping the movement steady.

4. Do 8-10 circles in each direction (clockwise and counterclockwise).

5. Switch legs and repeat.

The Side Kick Series consists of several Pilates moves that focus on your legs, hips, and core. By involving your abs and leg muscles, this series helps shape the lower body while increasing calorie burn.

How to Do the Side Kick Series:

1. Lie on your side with your head resting on your arm and your bottom leg bent for support.

2. Extend your top leg in line with your body.

3. Engage your core and lift your top leg to hip height, keeping it straight.

4. Make small forward and backward kicks with your top leg, controlling the movement.

5. After finishing the forward-backward kicks, switch to making small circles with your top leg (8-10 in each direction).

6. Repeat on the other side.

Pilates is a wonderful way to support weight loss as it engages your whole body while improving strength, flexibility, and balance. The exercises we discussed—The Hundred, Plank to Pike, Saw, Single-Leg Circles, and the Side Kick Series—are all fantastic for burning calories, toning your body, and improving overall fitness.

For the best results in losing weight, pair these Pilates exercises with a balanced diet and other types of physical activity. Consistency matters, so try to practice these moves regularly to see changes in your body and overall fitness. Whether you're just starting out in Pilates or have been doing it for a while, these exercises can guide you toward your weight loss goals while helping to create a leaner, stronger body.