You may have heard that Pilates exercises can make your body more flexible and are good for improving posture. However, can Pilates exercises help you lose weight?
Many people with overweight problems are looking for exercises that can help them lose weight. A variety of physical exercises may be needed, so that fat burning is more effective, and exercise is not boring.
People with obesity may be better advised to do walking exercises, until their bodies are ready to do other types of more intense exercises. However, if you are used to exercising and want to try another challenging physical exercise, then Reformer Pilates can be one of the options.
Reformer Pilates is a type of Pilates exercise that uses equipment called a Reformer. This Pilates tool resembles a bed frame equipped with a platform that can move back and forth. There are springs that can add resistance or load, so that Pilates exercises can be more intense.
The Reformer is equipped with elastic straps and handles that can be attached to the feet or hands to help with movement. Pilates Reformer exercises can help shape and tone muscles, while improving posture and increasing body stability and flexibility.
Then the next question is, can Reformer Pilates help you lose weight?
Pilates Reformer for Weight Loss
Reformer Pilates can provide a full body workout, so regular exercise can help you lose weight.
One of the movements with Reformer Pilates that can train the whole body is the Rowing Series. This movement can train the shoulders and back, while the leg movements performed can effectively strengthen the hip and leg muscles.
The full-body Pilates Reformer movements provide a holistic approach to physical fitness and weight management.
In addition, although Reformer Pilates is not a form of cardio, it can effectively increase metabolic rate by building lean muscle mass. Reformer Pilates exercises that involve muscles, bones, and joints can increase the body's energy needs and also increase calorie burning.
All of this can have a positive impact on weight loss, especially for those of you who have a problem with being overweight.
Pilates Reformer Workout for Weight Loss
So, what to do with Reformer Pilates to lose weight? Here are some examples of Pilates movements for weight loss:
Hundreds
Hundreds is one of the Reformer Pilates movements that focuses on the core of the body. Regularly doing this exercise can improve blood circulation throughout the body, increase endurance, and help with weight loss.
How to do Hundreds:
- Start by lying on your back, making sure your shoulders are touching the block and your legs are bent into a table position (knees bent 90 degrees).
- Place your hands on the straps and raise your arms up.
- Pull your head forward and stay in this position while lowering your arms to the sides of your body and moving your arms up and down.
- Inhale as you pump your arms 5 times, then exhale as you pump your arms 5 more times. Do 10 sets.
- Carefully return the body to its original position and then rest.
Repetitive movements will increase your heart rate. This can also increase the total amount of energy your body uses during a workout session.
Also read: Don't Just Do It, Pay Attention to These 7 Things Before Starting Pilates Exercises
Rowing
Rowing using the Pilates Reformer machine can help you lose weight and tone and strengthen your shoulders. This exercise requires coordinated movement of your arms, upper back, and core.
How to do the Rowing movement:
- Sit on the carriage part of the Pilates Reformer machine and face the pulley, with your legs extended over the shoulder pads.
- Place hands on the straps with arms raised to the sides, palms facing the face.
- Sit up straight and lengthen your back. Pull your hands back from your hips, keeping your arms at a 90-degree angle and engaging your abs to keep your back in position.
- When your body is tilted at about 45 degrees, slowly raise your arms up, then engage your abs again to return your body to the starting position. Keep your shoulders from going up to your ears and use your shoulder muscles to help lift your body, as the band provides resistance.
Make sure to keep your core engaged throughout the Rowing movement. This helps maintain stability, protect your lower back, and build strength.
With proper technique and form , Pilates Reformer exercises can help you lose weight and achieve great results. To ensure optimal progress, be sure to combine Pilates Reformer exercises with other forms of exercise.
Cardio exercises such as running, walking, cycling, or swimming can enhance the benefits of a Pilates routine by increasing your heart rate and burning calories faster. This combination supports more efficient weight loss and improves overall health and fitness.
To further maximize weight loss efforts, a nutritious diet is also essential. Make sure you meet your daily protein, carbohydrate, healthy fat, vitamin, and fiber needs. Also calculate how many calories you need per day and do not consume food exceeding your daily calorie needs.
Eating healthy foods plus regular Pilates Reformer exercises will lead you to effective weight loss and help you achieve your ideal weight.
