Pilates is a gentle way to exercise that helps strengthen your core, increase flexibility, and improve how your body aligns. While many people think of Pilates as just for toning or recovery, it can actually be a great way to lose pounds. By working multiple muscle groups, increasing your metabolism and helping with posture, Pilates can help burn calories, build muscle and sculpt your body. Let’s take a look at five of the best Pilates exercises that can support your weight loss journey as well as increase your strength and flexibility.
The Hundred
Hundred is a popular Pilates move that serves as a great warm-up while activating your core. It combines cardiovascular activity with core stabilization to help burn calories and promote fat loss.
How to do a hundred:
1. Lie on your back with legs in a tabletop position (knees bent, feet off the ground) or for greater difficulty, lie flat.
2. Lift your head, neck and shoulders off the mat, extending your arms straight out to your sides.
3. Keeping your core tight, raise your arms up and down in a controlled manner.
4. Breathe in five times and breathe out five times, repeat this cycle ten times and breathe out a total of 100 times.
5. Keep your abs active and avoid arching your back.
Plank to Pike
Plank to Pike is a dynamic move that combines the benefits of the plank, which engages your entire body, plus an added challenge for your core, shoulders, and legs. It’s a great way to burn calories, build strength, and tone your midsection.
How to 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 form an upside-down V shape with your body.
3. Keep your legs straight as you lift your hips and use your abdominal muscles to control the movement.
4. Lower your hips back to the starting plank position.
5. Repeat this 10-15 times while focusing on controlled movements.
Saw
The Saw is a twisting move that specifically targets your core, especially your oblique muscles, while also increasing flexibility in your spine and hamstrings. The twisting action helps burn fat in your belly, and lengthening your body helps lead to better posture and toned muscles.
How to operate a saw:
1. Sit straight, spread your legs wider than hip-width apart and bend your legs.
2. Extend your arms parallel to the floor.
3. Turn your torso to the right, moving your left hand toward your right foot, placing both hips on the ground.
4. Come back to center and turn to the left, moving your right hand toward your left foot.
5. Repeat 8-12 times on each side.
Single-Leg Circles
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, arms at your sides and lift one leg toward the ceiling.
2. Keeping your foot straight on the ground, bend the other leg.
3. Engage your core and slowly make small circles with your raised leg, keeping the pace steady.
4. Make 8-10 rotations in each direction (clockwise and counterclockwise).
5. Change legs and repeat.
Side Kick Series
The Side Kick series includes several Pilates moves that focus on your legs, hips, and core. By engaging your abs and leg muscles, this series helps sculpt 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 lower leg bent for support.
2. Bring your upper leg in line with your body.
3. Activate your core and lift your top leg to hip height, keeping it straight.
4. Make small kicks forward and backward with your upper leg and control the speed.
5. After finishing the back-and-forth kick, make small circles with your upper leg (8-10 times in each direction).
6. Repeat the same on the other side.
Pilates is a great way to aid weight loss because it activates your entire body and improves strength, flexibility and balance. The exercises we discussed – The Hundred, Plank to Pike, Saw, Single-Leg Circles and Side Kick Series – are all great for burning calories, toning your body and improving overall fitness.
For best results in weight loss, combine these Pilates exercises with a balanced diet and other types of physical activity. Consistency matters, so try practicing 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 and help you build a lean, strong body.