While Pilates isn’t a high-calorie-burning workout on its own, having more lean muscle does help your body burn more energy—even at rest.
Pilates is renowned for enhancing posture and muscle endurance, but does Pilates tone your body? To understand how effective Pilates is in body toning, a closer look at how Pilates influences muscle development and fat reduction is required.
Why? A classic Pilates move that's part of most classes, this move is great for improving mobility, and strengthening the back of the body, including the glutes.
Many people find the best results come from a mix of both, which is why The Pilates Circuit incorporates both Reformer and bodyweight-based movement into personalized training plans.
But yes – it’s true that a dedicated and consistent practice of Pilates alongside a healthy and balanced lifestyle will likely make you feel stronger and more toned, perhaps even with leaner limbs.
Wall Pilates is a popular variation that uses a wall for support and resistance. It adds new challenges and ways to make traditional exercises harder.
Start to spin the tailbone up to the sky and peel each vertebra off the mat until the hips are lifted in line with the lower ribs. Articulate the spine back down to the mat.
Take note though – not all fat is bad. We need body fat for vital biological processes and to provide a protective layer around our most precious organs. Women naturally have more body fat than men. A healthy percentage of body fat is not less than 14% for women and not less than 10% for men.
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This includes eccentric training, which lengthens and strengthens muscles without adding bulk. Improved body awareness and alignment also contribute to a leaner, more upright look.
The focus is on increasing resistance over time, making it the best option for increasing overall strength.
Single-Leg Bridge: Targets the glutes and hamstrings. This move also activates the lower back muscles and improves spinal alignment, contributing to better posture and lower body strength.
The Reformer uses springs to add resistance to exercise, and can be used for a range of strength and postural exercises. For most people, the springs alone won’t be enough to challenge their muscles in a way that builds tone and should be complemented by weights or other resistance training.