When most people think about losing weight, they often picture intense workouts like running, heavy lifting, or high-intensity training. But have you ever considered trying Pilates? Often described as a low-impact workout that focuses on stretching, control, and core strength, can it actually help to burn fat?

Weight loss isn’t just about sweating profusely—it’s about how the body expends energy, how frequently it moves, and how well it recovers. Pilates may not seem intense on the surface, but it can surprisingly contribute to your body’s ability to lose fat more effectively.

Here, we will explore how Pilates functions, the benefits it can provide for your body, and its effectiveness in aiding fat loss. If you're new to Pilates or simply curious about how it can fit into your fitness routine, you're in the right place!

What is Pilates?

Pilates is a body-wide, low-impact exercise system that focuses on strength, control, and centring, especially the core. Created by Joseph Pilates in the early 1900s as a method for improving physical health and treatment for injuries, Pilates was developed for dancers, sports enthusiasts, and even injured soldiers. Pilates was readily accepted and a currently-popular exercise routine for all body types and age groups.

At its core, Pilates is all about precise, controlled movement that produces strength without bulk. It’s not a case of lifting high or lifting sharply—it’s a case of moving well. Pilates exercises all involve working on activating your deep stabilising muscles, particularly around the abs, the low back, hips, and pelvic floor. The end result? Good posture, improved flexibility, and more efficient, balanced movement in everyday living.

Types of Pilates

Mat Pilates: A gentle exercise method that focuses on strengthening the core, mat Pilates is typically performed on a mat, sometimes with small props like bands or rings. It involves controlled and precise movements that target the deep core muscles, enhance posture, boost flexibility, and improve overall body awareness. 

Reformer Pilates: Uses a machine, the reformer, which consists of a moving carriage and variable springs and pulleys that offer resistance. It offers a greater range of movement and can be more supporting or offer more resistance, depending on the configuration. Reformer Pilates can be beneficial for more specific work on muscles and it’s often used for rehab or for a deeper workout on the muscles.

What Makes Pilates Different?

What makes Pilates different from other exercises is the focus on quantity versus quality. Instead of performing hundreds of reps rapidly, Pilates gets you moving slowly and deliberately and putting a huge amount of attention on the form and the breath. You're not moving mindlessly—you're using your body, yes, but you're also using your mind.

The following are some of the key Pilates principles:

• Concentration: Staying present and alert with every movement.

• Control: Redirects without turning, Moves without momentum

• Centring: All movement begins within the core (or "powerhouse").

• Flow: The movements are carried out with a smooth, elegant motion.

• Accuracy: Every motion should have a purpose and be made accurately.

• Breathing: Breath contributes to aiding movement and improving performance.

Pilates may seem gentle, but it develops profound and powerful strength, You won’t be dripping buckets when you leave the studio, but you’ll be aware of muscles working that you didn’t even realise you had. And it translates long-term—in everything from your posture and joint health to your athleticism.

What Are the Benefits of Pilates?

Now that we have a basic understanding of Pilates and its mechanics, let’s explore the benefits it brings to your body. Pilates provides numerous advantages that extend well beyond just building a strong core. Whether you're looking to aid in fat loss, enhance your movement efficiency, or simply become more in tune with your body, Pilates offers a wealth of benefits:

It Improves Muscle Tone and Strength

Pilates is low-impact, but don't get it confused with low effort. The exercises involve using several groups of muscles all at once, especially the smaller stabilising muscles which are always under-used. In the long term, it amounts to long, lean muscle tone—more specifically, near your abs, lower back, buttocks, and thighs. And it won't bulk you up, but it makes you feel distinctly harder and more stable.

Enhances Posture and Alignment

Bad posture is more than a cosmetic issue; it can lead to muscular imbalances, backaches, and lethargy. Because Pilates puts so much attention on muscular positioning and core health, it’s a fantastic way to train your body on how to stand up taller and move more effectively. The majority of students notice a transformation in their posture within a couple weeks of regular practice.

Increases Flexibility and Mobility

Unlike stretch routines, Pilates reaches flexibility through movement. The exercises guide your muscles through specific, complete ranges, which increases your flexibility and joint range. It's especially good if you're sitting for long periods or get stiff after exercise.

Supports Core Stability and Balance

Another benefit of Pilates is the intensive focus it gives to core strength—by which we mean the abs, yes, but also the lower back, the hips, and the pelvic floor. A robust, stable core improves balance and coordination and can be a preventive for injury in activity or movement generally.

Enhances Body Awareness and Mind-Body Interaction

Pilates is a form of movement that’s considered mindful, so you’ll be invited to truly listen to the way your body works and feels. Paying attention can be helpful for enhancing your form during other exercises, avoiding overuse injuries when you do them, and developing a greater connection with your own physical health.

Gentle, Joint-Glide Exercise

If you're injured, have joint issues, or just need something easy on the body, Pilates is ideal. Pilates offers strength and conditioning without the jarring motion that's a part of running or high-impact exercise. That makes it accessible for nearly anyone, such as newcomers, the elderly, and rehabilitation clients.

Complements Other Exercise

Pilates doesn't have to replace what you're already doing—it's a wonderful complement to weightlifting, running, or riding. It can also help rebalance you, make movement more efficient, and build strength where conventional exercise won't.

With all the benefits it provides, it’s no surprise why Pilates has emerged as anyone’s go-to for a wiser and more balanced approach to exercising. So where does fat burning exactly fit into the equation?

So, Does Pilates Burn Fat?

Here’s the important question: can Pilates truly get you lean and cause you to lose body fat? Answer: yes—but maybe not exactly as you imagine.

Weight loss depends on your body using up more calories than it takes in and it produces a calorie deficit. Highly intense exercises like running or circuit training generally burn a lot of calories in a short amount of time and therefore are generally the most ideal for losing weight. Pilates, though, works on a subtle level. It won't burn a high quantity of calories per session versus a cardio workout—but that doesn't make it ineffective on the grand scale.

How Pilates Makes You Lose Fat

While Pilates itself won't be a high-calorie-burn workout routine on its own, it helps you lose fat in the following major ways:

• Builds lean muscle: As outlined above, Pilates can create long, lean muscle—almost entirely in the core and lower body. And since muscle is metabolically active, it burns more calories when sitting idle than does fat. The greater amount of lean muscle mass you have, the more your body works when it’s idle.

• Improves overall effectiveness of movement: A balanced, strong body moves more efficiently. That translates into better form and performance for other exercises, like strength training or cardio, which can boost your potential for burning fat overall.

• Assists in the reduction of stress and aiding recovery: It can be harder for chronic stress sufferers to lose central fat. Pilates works on breath, body consciousness, and movement and can benefit the body and mind towards the reduction of stress and the improvement of sleep—both extremely influential on body weight and the metabolic system.

• Encourages consistency: The most under-rated factor for belly fat loss is good old consistency. Because Pilates is low-impact and joint-friendly, it’s easier to be consistent with it on the days when you have no energy or when you still ache a little. And consistency, when it occurs on a long-term basis, makes the biggest difference.

Is Pilates the Best Fat-Burning Exercise?

If your main goal is to lose fat, incorporating Pilates can definitely help, but it’s most effective when combined with other healthy habits, such as:

• Eating a balanced calorie-controlled diet

• Activity during the day (not restricted to exercise hours)

• Adding cardio or strength training for a higher overall calorie burn

Of course, some Pilates methods—such as reformer or power Pilates classes—will get your heart up and deliver a greater cardio-like burn. These can be especially useful if you're after a way to increase the fat-burning capacity without employing high-impact motion.

In short, Pilates won't be a body-fat-burning machine per se, but it's part of the core, balanced, and long-term workout and body-fat-loss equation. And honestly—by far—best of all, it makes it possible for you to have a body that looks better, moves better, and feels good too.

Train Pilates at Village Gym

At Village Gym, fitness isn’t just about equipment—it’s about feeling good in your body and supported in your journey. Our Pilates classes offer a welcoming space where you can build strength, improve flexibility, and connect with your body in a more mindful way.

Whether you're brand new to Pilates or looking to deepen your practice, you'll find expert instructors, a friendly atmosphere, and a variety of classes to suit your goals.

When you train with us you’ll have:

• Dedicated Pilates classes designed to improve core strength, posture, and mobility

• Knowledgeable, approachable instructors who guide you through each movement safely and effectively

• Modern studios and equipment, including mat and reformer-based Pilates (where available)

• Group classes that welcome all levels, so you’ll never feel out of place

• A motivating, community-focused environment that keeps you coming back

So whether you're aiming to support fat loss, reduce stress, or simply move better, our Pilates classes are here to help you get there—at your own pace.

Visit your local Village Gym today to explore our Pilates timetable, speak to a fitness expert, or book your first class. Let’s build strength, balance, and confidence—together.