Can reformer Pilates help you lose weight?

Pilates studios are popping up all over the world, which seems like a clear sign that this exercise has entered its trending era.

Maybe you’ve tried a reformer Pilates workout before or maybe you’re wondering what all the fuss is about. Either way — we’re here to spill the tea on reformer Pilates and its benefits.

Let’s get to the details; like how reformer Pilates works, what its main benefits are, and whether it can play a big role in your weight loss journey.

What is reformer Pilates?

Pilates is an exercise routine that involves repetitive body movements. Reformer Pilates is a version of this routine performed on a specialised machine [1].

Most people say the reformer machine looks like a bed frame (although it’s a lot less restful). The machine features a sliding platform surrounded by a metal frame with springs and pulleys.

Reformer Pilates movements involve pulling or pushing the platform, as well as holding it steady while the springs push against it [8]. Practising these movements creates resistance, so the workout comes from using strength and control to complete them smoothly. 

A great benefit of using a reformer machine is that people at any level can get a quality workout. The machines are easily adjusted to your body size, strength and fitness level [4][10]. 

What's the difference between mat Pilates and reformer Pilates? 

These days, there are lots of ways to practice Pilates — from wall Pilates to reformer machines. But the original version required little more than a yoga mat.

Pilates is named after its creator, Joseph Pilates, who came up with the exercise way back in the 1920s. He was inspired by a number of different styles — from callisthenics to yoga and ballet [2].

The main purpose of Pilates is to improve your core strength, with a focus on the deep core muscles. Some other fitness outcomes include [4]:

• Better muscle tone
• Flexibility
• Muscle control
• Postural control
• Deep breathing 

Mat Pilates, as the name implies, is done on a yoga mat. It involves many of the same moves as reformer Pilates, just completed without the machine.

The key difference between mat and reformer Pilates is where the resistance comes from. In mat Pilates, you use your own body weight for resistance. In reformer Pilates, the spring-loaded machine creates the resistance [2].

In an interesting twist, research has shown that both mat and reformer Pilates workouts use the same number of muscles [8]. So, it doesn’t appear that one option is better than the other. It really comes down to personal preference. 

Is reformer Pilates good for weight loss?

Pilates has been a popular research topic for many years, but it’s only recently that the connection between Pilates and weight loss has been explored. 

One reason this connection was skipped is the creator didn't design Pilates for weight loss. But, that doesn’t mean it can’t work.

A number of studies have found that Pilates is effective for weight loss — helping to reduce body weight, body fat percentage, and BMI [3][7].

Most of the studies done so far focus on mat Pilates, but there are a few specific to reformer Pilates with promising results. For example, one study found that reformer Pilates could burn up to 2.6 calories per minute — slightly more calories than the mat version at 1.9 per minute [8].

Another study showed that reformer Pilates could help improve cholesterol levels and lower insulin resistance, which are both important factors in preventing weight gain [8]. 

Consistency is key for weight loss

While it’s exciting to know that Pilates can play a role in your weight loss journey, it’s important for us to highlight that a single session is not enough. Like most exercise programmes, practising Pilates consistently has the best results.

Across the studies we’ve seen, the ideal number of Pilates classes was 3 per week, running anywhere from 30-60 minutes each [3][7]. The best weight loss results were also seen over the long term, after a period of 10 weeks or more [3][7].

One reason that many people struggle with a consistent fitness routine is that their recommended method, such as walking or running, feels repetitive and boring.

In good news, research has shown that Pilates can help overcome this barrier. The dropout rates in the studies were low, suggesting the varied movements and challenge levels of Pilates help to keep people engaged for longer [3].

From gym anxiety to food noise, there are so many reasons that consistency is hard for losing weight. Some people find they need extra support to stay motivated on their weight loss journey.

We’re not here to judge, we prefer to help. One option is Juniper’s Weight Reset Programme — a holistic programme combining weight loss medications (Wegovy or Mounjaro) with the tools for lasting change. 

You’ll have access to health coaching from our experts, plus a supportive community of like-minded women on their own weight loss journey.

Best reformer Pilates exercises for weight loss 

With so many different Pilates moves to try, every week feels like a new workout — so you might be wondering if there’s one move to rule them all.

When it comes to weight loss, not really. The secret ingredient is more intense workouts. One study compared the energy expenditure of 3 different types of Pilates classes [9]:

• Traditional Pilates session: a single set of moves, in low-volume repetitions with a long rest in between each move
• Non-traditional single session: a single set of moves, in high-volume reps with a short rest between moves
• Non-traditional multi-session: multiple sets of moves, in high-volume reps with a short rest in between

The results showed that the non-traditional sessions had the highest calorie burn. This was due to the higher intensity of the workout — having more reps of each move and shorter breaks between different moves.

If you’re still wondering what kinds of moves you might try in reformer Pilates classes, here are 5 of the most common exercises [10]: 

• Footwork: Simple stretches to flex and release the foot muscles.
• Long stretch: Moving back and forth while standing in a plank on the reformer.
• Chest expansion: Pulling your shoulders and arms behind the body to open up the chest.
• Sideovers: A challenging move for the obliques, much like a traditional side plank but with an added crunch movement.
• Leg circles: Work the core and hip joint, extend your legs to 45 degrees and draw small to medium circles with your feet.

If you’re brand new to Pilates, we recommend starting with a qualified Pilates instructor who can help you get the right technique.

Other health benefits of reformer Pilates

We all know that regular exercise is good for us; and that losing weight is just one of many potential benefits of getting our body moving. When it comes to reformer Pilates, there are a host of other benefits you can gain, such as [1][2]:

• Improved posture, which can help with back pain and muscle aches
• Minimise stress through mindfulness and breathing techniques
• A good low-impact workout to recover from injuries
• Increase your lung capacity with deep breathing
• Better flexibility and balance
• Improve your muscle strength and develop a toned body

The start of a healthier lifestyle

There’s also new research that suggests that making healthy lifestyle choices in one area can give you the motivation to improve other areas of your life too [6].

A recent study looked at whether starting one healthy habit, like regular yoga or Pilates, had any impact on healthy behaviours in your overall lifestyle.

There were 90 volunteers in the study who reported on their healthy habits one week before the study started, and one week after finishing.

Results showed that picking up Pilates was the first step in a healthier living journey, with participants also taking steps towards a healthy diet and better stress management.

The researchers believe it works in a sort of virtue loop; where starting and sticking to just one healthy habit gives you the motivation to do more.

We couldn’t agree more with their theory, as the holistic approach is what Juniper’s Weight Reset Programme is all about — giving you the tools to make healthier choices in every area of your life.

Pilates, cardio or weight training: Which one is better for weight loss? 

When it comes to weight loss, some people swear by strength training, while others are self-confessed queens of cardio. While we love the confidence, we also like to look deeper at how different types of exercise affect your body.

Luckily, researchers have provided us with some answers to how Pilates compares to both aerobic exercises and strength training.

Pilates compared to cardio exercises

Let’s get right to the evidence. A review of multiple studies found that in general, the effects of Pilates on your cardiorespiratory fitness were low [5]. But, that’s not to say it had zero effect. 

A separate study directly compared Pilates with walking. The study lasted for 8 weeks with volunteers either going for a 60-minute walk or a 60-minute Pilates class, 3 times per week [4] 

The results found that Pilates was a better quality workout because it had more benefits for your entire body.

The Pilates group experienced an overall body transformation with improvements in body weight, lean mass, waist and hip circumference, strength tests, flexibility and cardio fitness. The walking group showed similar improvements in some, but not all of these categories.

So, while Pilates may not be as effective as some forms of cardio exercise; it’s certainly better than doing nothing.

Pilates compared to weight training

News flash: Pilates actually is a form of strength training. As we said earlier, it uses either your body weight or spring-loaded resistance to help you build muscle strength and control.

But, how does it compare to lifting weights? Well, in general, Pilates is considered a low-impact workout, which means it’s not as intense as weight lifting. That also means that most of the time, you’ll build lean muscle mass faster through weight lifting than Pilates [8].

But, if the thought of picking up a heavy dumbbell has you groaning, rest assured a Pilates workout can help with building muscle mass and boosting metabolism.

Image credit: Pexels / Nicholas Fu