If you’re looking for a workout that helps you burn calories, tone muscles, and feel stronger without jumping around like crazy, Pilates might be your perfect match. It’s low-impact, beginner-friendly, and honestly… kind of addictive once you get the hang of it.
Whether your goal is to lose weight, shape your body, or just feel good in your skin, Pilates can support all of that—and more. And the best part? You don’t need fancy machines or a gym membership. A yoga mat and a bit of space are enough to get started.
In this article, we’re going to walk through 12 effective Pilates exercises that actually help with weight loss and muscle toning. You’ll feel the burn in the right places—and see results if you stick with it consistently.
Can Pilates Really Help with Weight Loss?
Yes, it can. Here’s how it works:
- Burns calories (especially when combined with a clean diet and cardio)
- Strengthens muscles, which boosts your resting metabolism
- Improves posture and alignment, making you look slimmer
- Reduces stress, which helps control emotional eating and lowers cortisol levels
Now, don’t expect to drop 10 pounds in a week doing Pilates alone. But as part of a consistent, balanced fitness routine, it’s incredibly effective at sculpting your body.
Let’s Get Into It: 12 Pilates Moves That Work
You can do these moves as a full 30–40 minute workout or pick a few to add to your daily routine. Aim for 10–15 reps per move, or do them for time (30–45 seconds each).
1. The Hundred
This classic Pilates warm-up gets your blood pumping and engages your core right away.
How to do it:
Lie on your back with legs lifted (tabletop or straight at 45 degrees). Lift your head and shoulders off the mat. Pump your arms up and down by your sides, breathing in for 5 counts and out for 5. Repeat 10 times = 100 pumps.
What it works: Core, arms, breath control
2. Single Leg Stretch
A dynamic ab move that keeps your core fired up while stretching out tight hips.
How to do it:
Lie on your back, lift your head and shoulders. Hug one knee into your chest, and extend the other leg long. Switch legs like you’re pedaling slowly. Keep your abs pulled in the whole time.
What it works: Abs, thighs, hip flexors
3. Double Leg Stretch
This is a calorie-burner for the core and arms—don’t be fooled by the “stretch” in the name.
How to do it:
From the same position as above, hug both knees in. Inhale to stretch arms and legs out (like you’re making a big star), then exhale to circle your arms and pull the knees back in.
What it works: Core, coordination, upper body
4. Criss-Cross (Pilates Bicycle)
Twist things up with this Pilates-style bicycle crunch.
How to do it:
Hands behind your head, legs in tabletop. Bring one elbow toward the opposite knee while extending the other leg. Switch sides in a slow, controlled motion.
What it works: Obliques, abs, waistline
5. Roll-Up
This full-body move replaces crunches and works your abs in a deeper, more functional way.
How to do it:
Lie flat, arms overhead. Slowly roll up to a seated position, reaching toward your toes. Then roll back down vertebra by vertebra. Use your core, not momentum.
What it works: Abs, spine mobility, hamstrings
6. Leg Circles
It might look easy, but your core has to work hard to stabilize your body here.
How to do it:
Lie on your back, one leg extended straight up, the other resting on the mat. Circle the raised leg clockwise 5x, then counterclockwise. Switch legs.
What it works: Core, hips, inner thighs
7. Plank to Pike
This one cranks up the calorie burn and gets your whole body involved.
How to do it:
Start in a plank on your forearms. Use your core to lift your hips up into a pike (like an upside-down V), then lower back to plank.
What it works: Abs, shoulders, glutes
8. Swimming
No pool needed—this mat move is all about strengthening your back and toning the backside.
How to do it:
Lie on your stomach, arms and legs stretched out. Lift arms, chest, and legs slightly off the mat. Flutter your arms and legs like you’re swimming, keeping your core tight.
What it works: Back, glutes, hamstrings
9. Side-Lying Leg Lifts
Sculpt those outer thighs and hips while building hip stability.
How to do it:
Lie on one side, legs straight and stacked. Lift the top leg up and down slowly. Keep your core engaged and your body stable. Switch sides after 10–15 reps.
What it works: Outer thighs, hips, waist
10. Teaser
This move is a total core challenge and gives major Pilates vibes.
How to do it:
Start lying down, legs extended, arms overhead. Roll up as you lift your legs into a V position, reaching arms toward your toes. Hold briefly, then roll back down with control.
What it works: Abs, coordination, balance
11. Pilates Push-Up
A full-body finisher that targets your arms, chest, and core all at once.
How to do it:
Stand tall, roll down, walk your hands out to a plank. Do 3 mini push-ups, then walk hands back and roll up. Repeat 3–5 times.
What it works: Arms, chest, abs, flexibility
12. Glute Bridge with March
Targets your glutes while challenging your core stability. Great for posture and balance.
How to do it:
Lie on your back, feet hip-width apart, lift your hips into a bridge. Keeping your hips steady, lift one foot off the ground and lower. Alternate legs.
What it works: Glutes, hamstrings, abs
Tips to Get the Most Out of Your Pilates Routine
- Breathe Deeply
Pilates is all about breath. Inhale through your nose, exhale through your mouth. It keeps your core tight and movement controlled. - Stay Consistent
3–4 sessions a week is great. Even short 15–20 minute routines can bring visible changes in a few weeks. - Focus on Form, Not Speed
It’s better to do 5 slow reps correctly than 15 rushed ones. Quality matters more than quantity in Pilates. - Pair It with Cardio
If weight loss is your goal, combine Pilates with walking, biking, or dance. This helps you stay in a calorie deficit while building lean muscle.
Final Thoughts: Pilates Isn’t Just Stretching—It’s a Full-Body Burn
If you thought Pilates was “just stretching,” think again. These moves challenge your muscles, sculpt your body, and seriously strengthen your core—all without putting stress on your joints.
Weight loss doesn’t have to mean punishing workouts or strict diets. A consistent Pilates routine, paired with mindful eating and movement, can help you feel better, move better, and look stronger from head to toe.
So grab your mat, press play on some chill music, and give these 12 Pilates exercises a go. Your body will thank you—and your waistline just might too.
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