Pilates strengthens the deep core muscles, improves posture and builds lean muscle mass—all of which can contribute to a tighter, more toned belly. However, it's important to understand that Pilates alone doesn't directly burn fat from the midsection."Pilates supports fat loss by improving body composition, reducing stress-related cortisol levels and increasing core strength," says Sarah Brooks, celebrity Pilates instructor and founder of Brooks Pilates in NYC and Greenwich, CT.
Is Pilates Enough, or Should You Combine It With Other Exercises?
While Pilates is a powerful tool for building strength and body awareness, most experts agree it’s most effective when part of a well-rounded fitness routine.“Pilates is incredible for improving core strength and overall body awareness,” says Casey Glassman, founder of Olada Yoga and Reformer Pilates in Carpinteria, CA. “But for meaningful fat loss—especially around the midsection—it should be paired with strength training, cardio, stress management and a healthy diet.”Brooks adds that combining Pilates with resistance training and aerobic exercise leads to faster, more noticeable results. “It helps boost your calorie burn and supports overall metabolic health,” she explains. Plus, when performed at a faster pace, Pilates can double as a low-impact cardio workout, making it a smart complement to higher-intensity training.
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Each has its role. Pilates excels at core engagement and toning, but doesn’t torch calories like cardio or build muscle mass like strength training.“Cardio burns calories quickly, strength training builds metabolism-boosting muscle and Pilates enhances posture and flexibility,” explains Glassman. “When you combine all three, you’re setting yourself up for long-term fat loss success.”Dugan echoes this: “I recommend all three for clients looking to reduce belly fat and feel their best.”
How Often Should You Do Pilates To See Results?
Glassman notes that consistency is key. “Start with one to two sessions a week and gradually increase to five as your strength improves.”
The verdict: do what works best for your schedule, as long as you're consistent. “Short daily sessions can be just as effective as longer ones, especially for habit-building,” says Brooks. “But mixing formats keeps the body challenged.”Dugan adds, “Variety in session length helps avoid plateaus and keeps things fresh. As you progress, longer sessions tap more into endurance and strength.”
When Will You See Results?
Glassman agrees: “With clean eating and consistent movement, many people see results as early as four weeks.”
The Best Pilates Moves for Core Engagement and Fat Loss
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The hundred
Speaking from experience, this Pilates move is a serious ab burner, since it involves holding a teaser position (legs lifted, core engaged) while pumping your arms up and down 100 times. It also builds endurance and gets your circulation flowing fast.
Plank and plank-to-pike
These moves strengthen the entire core, shoulders and back. The pike variation especially fires up the lower abs as you lift your hips toward the ceiling from a plank position.
Roll-ups
A slow, controlled version of a sit-up that emphasizes spinal articulation and deep core engagement—far more effective than crunches when done correctly.
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Pilates alone won’t make belly fat disappear—especially if you’re alternating reformer days with refined carbs. All three experts agree on this one. “You cannot out-train a bad diet,” says Glassman. “For visible abs, consistency in both movement and clean eating is essential.”“Spot reducing fat is a myth,” Dugan adds. “Fat loss happens when you’re in a calorie deficit. Exercise helps sculpt and strengthen the muscles, but your diet is what actually reveals them.”Related: 40 Best Foods That Burn Belly Fat
The Bottom Line
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Sarah Brooks, celebrity Pilates instructor and founder of Brooks Pilates in NYC and Greenwich, CTRachel Dugan, group fitness and Pilates instructor at EquinoxCasey Glassman, founder of Olada Yoga and Reformer Pilates in Carpinteria, CA Read More Details
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