Pilates Offers More Than Just Weight Loss

Here's what the science says about using Pilates for weight loss and overall health.

Published on Feb. 25, 2026

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While Pilates has gained popularity as a workout that can aid in weight loss, experts say the practice is about much more than just shedding pounds. Pilates is known for improving posture, breathing, flexibility, and core strength. When combined with a healthy nutrition plan, a consistent Pilates routine can contribute to weight loss, but it likely won't be as effective as high-intensity workouts or strength training. The key is finding a Pilates style and instructor that challenges you and keeps you coming back.

Why it matters

Pilates is a holistic practice that offers a range of health benefits beyond just weight loss. While weight loss is a common goal, Pilates should be viewed as part of an overall self-care routine that can improve mobility, breathing, and body awareness - all of which can indirectly support weight management efforts.

The details

There are different styles of Pilates, including classical Romana's Pilates, mat Pilates, and reformer Pilates. While no one type is superior for weight loss, high-energy, athletic Pilates classes that incorporate cardio-focused movements and strength training may be most effective. Proper form and an experienced instructor are key to getting the most out of a Pilates practice. Pilates can help tone the core, but spot reduction of fat is not possible - a balanced diet is still necessary to see results.

  • The meta-analysis on Pilates and weight loss was published in Frontiers in Physiology in 2021.
  • Past research on Pilates and weight loss has had mixed results, with some studies finding it helpful and others finding no impact.

The players

Gabbi Berkow

A nutritionist and Pilates instructor.

Jacquelyn Brennan

A Pilates instructor and co-founder of Chicago-based Pilates and Coffee.

Claudette Sariya

A personal trainer and fitness educator based in New York City.

Sonja R. Price Herbert

A certified Pilates instructor and founder of Black Girl Pilates.

Nofar Hagag

A Pilates instructor and creator of the Nofar Method.

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What they’re saying

“For weight loss, I don't think one type of Pilates is necessarily best.”

— Gabbi Berkow, Nutritionist and Pilates instructor (Women's Health)

“Pilates will teach you how to engage your muscles correctly, which will lend to increased activation during core exercises and lead to [the appearance of a] 'tighter tummy.'”

— Jacquelyn Brennan, Pilates instructor and co-founder of Pilates and Coffee (Women's Health)

“Shallow breathing leads to increased cortisol levels, which contributes to weight gain. One could say that through pilates and learning to breathe better, you'd have lower cortisol—and thus, stress—levels, something that can help you lose weight.”

— Jacquelyn Brennan, Pilates instructor and co-founder of Pilates and Coffee (Women's Health)

What’s next

Researchers will likely continue to study the relationship between Pilates and weight loss, looking at factors like the specific style of Pilates, duration of practice, and how it compares to other exercise modalities.

The takeaway

While Pilates may not be the most efficient workout for rapid weight loss, it offers a range of physical and mental health benefits that can support overall wellness and weight management when combined with a healthy lifestyle. The key is finding a Pilates practice you enjoy and will stick to consistently.