You may have often heard that Pilates exercises can make your body more flexible and improve posture. However, can Pilates help with weight loss?
Many people struggling with excess weight seek exercises that can help them shed pounds. A variety of physical exercises might be needed to enhance fat burning and prevent boredom during workouts.
Individuals with obesity might be advised to start with walking until their bodies are ready for more intense exercises. However, if you’re already used to working out and want to try a different challenging exercise, Reformer Pilates could be an option.
Reformer Pilates is a type of Pilates exercise that uses equipment called a Reformer. This apparatus resembles a bed frame with a platform that can move back and forth. There are springs that add resistance or load, making the Pilates exercises more intense.
The Reformer is equipped with elastic bands and handles that can be attached to the feet or hands to assist with movements. Reformer Pilates exercises can help shape and tone muscles while improving posture, stability, and flexibility.
So, the next question is, can Reformer Pilates help with weight loss?
Reformer Pilates for Weight Loss
Reformer Pilates can provide a full-body workout, and regular practice can aid in weight loss.
One exercise in Reformer Pilates that can train the whole body is the Rowing Series. This movement can work the shoulders and back, while the leg movements can effectively strengthen the hip and leg muscles.
The Reformer Pilates movements, which engage all parts of the body, offer a comprehensive approach to physical fitness and weight management.
Although Reformer Pilates is not a cardio workout, it can effectively increase the metabolism by building lean muscle mass. Reformer Pilates exercises that engage muscles, bones, and joints can boost the body’s energy requirements and increase calorie burning.
All these can contribute to weight loss, especially for those struggling with excess weight.
Reformer Pilates Exercises for Weight Loss
What should be done with Reformer Pilates to lose weight? Here are some Pilates exercises to help with weight loss:
Hundreds
Hundreds is a Reformer Pilates movement that focuses on the body’s core. Regularly performing this exercise can improve blood circulation, boost endurance, and aid in weight loss.
How to do Hundreds:
- Start by lying on your back, ensuring your shoulders touch the block and your legs are bent in a tabletop position (knees bent at a 90-degree angle).
- Place your hands in the straps and raise your arms.
- Lift your head forward and remain in this position while lowering your arms alongside the body and moving your arms up and down.
- Inhale while pumping your arms five times, then exhale while pumping for another five times. Repeat for 10 sets.
- Carefully return your body to the original position and then rest.
Repeated movements will increase your heart rate. This can also raise the total amount of energy used by the body during the workout session.
Rowing
Performing the Rowing movement using the Reformer Pilates machine can help with weight loss and tone and strengthen the shoulders. This exercise involves coordinated movements of the arms, upper back, and core.
How to do the Rowing movement:
- Sit on the carriage of the Reformer Pilates machine facing the pulley, with your legs extended past the shoulder pads.
- Place your hands in the straps with your arms raised to the sides, palms facing your face.
- Sit upright and lengthen your back. Pull your hands back from the hips, maintaining a 90-degree angle with your arms, and engage your core to keep your back steady.
- When your body leans back about 45 degrees, slowly raise your arms and then engage your core again to return to the starting position. Keep your shoulders from lifting to your ears and use the shoulder muscles to help lift the body, as the straps provide resistance.
Be sure to keep your core engaged during the Rowing movement. This helps maintain stability, protect the lower back, and build strength.
With proper technique and form, Reformer Pilates can contribute to weight loss and deliver satisfying results. For optimal progress, make sure to combine Reformer Pilates with other forms of physical exercise.
Cardio workouts such as running, walking, cycling, or swimming can enhance the benefits of regular Pilates practice by increasing the heart rate and accelerating calorie burning. This combination supports more efficient weight loss and boosts overall health and fitness.
To further maximize weight loss efforts, a nutritious diet is also essential. Ensure you meet daily needs for protein, carbohydrates, healthy fats, vitamins, and fiber. Also, calculate your daily caloric requirements and avoid consuming more than needed.
Eating healthy foods along with regular Reformer Pilates workouts will help you achieve effective weight loss and reach your desired ideal weight.
