For my more than twenty years as a pilates instructor, I have proclaimed the importance of strong powerhouse muscles. People with strong core muscles generally have better balance and stability. They are also better able to do regular physical activities. Core strength can also help to prevent back pain.
So, for years, when potential participants came to Auburn Yoga & Pilates and asked about the benefits of Pilates, the first answer that I gave was that Pilates helps you to build your “powerhouse muscles.” That is, Pilates helps you to build stronger abdominals, backs, hips, and gluteals.
So, obviously, these documented benefits of increased core strength convinced people to sign up to for Pilates on the spot. Right?
Well, not always…
Most prospective participants want to know if Pilates will help them to lose weight?
When they first started asking me about the benefits of Pilates, I knew that starting a Pilates practice would undoubtedly help participants tone. Many of my regular participants reported that their waistbands had more room. But my evidence was mostly anecdotal. I didn’t know if they tone up, or if they actually lose weight.
Since I couldn’t answer with 100% confidence, I decided to see what the research said. (In addition to owning a yoga and pilates studio, I am a full-time college professor. By nature, professors base their answers on research.)
Research Findings
My research investigation showed that Pilates can positively impact weight loss under the right conditions.
That is, regular participation in a Pilates practice will likely cause positive changes in body composition. These changes include include reduced percentage body fat percentage and increased lean body mass. In one study, girls who began a regular Pilates practice lowered their BMI (body mass index).
A study of overweight women in Turkey, found that women who participated in a regular Pilates Mat practice for ten weeks had a significant difference in weight, BMI, body composition parameters, waist to hip ratios, waist circumference, fat percentage, lean body mass, and basal metabolic rates.
Of course, not everyone will experience the same results.
Somewhat unsurprisingly, evidence show that all participants don’t lose weight at the same rate. Several studies show that participants with a healthy weight were slower to lose weight than overweight participants. (This makes sense to me. Participants at a healthy weight don’t have much or any excess weight to lose.)
Exact results will depend on the frequency and duration of the Pilates workout. The intensity of the workout will also be a factor in the results.
The good news is that research showed that these positive changes in body composition can be achieved in as little as 30-45 minute workouts. (I made the ab focused, core focused, and arm focused pilates workouts at doingpilatesathome.com about 25 minutes long because they align with the research. They can be combined with one of more of the 5 minute Pilates Challenge Videos for the perfect Pilates workouts!)
Interested in learning more? View my post about how often you should practice Pilates for optimal results.
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