Perhaps you have often heard that Pilates can make your body more flexible and is good for improving posture. However, can Pilates help you lose weight?
Many overweight people look for exercises that can help them lose weight. Variations in physical exercise may be necessary to burn fat more effectively and keep workouts from becoming boring.
People with obesity may be advised to do walking exercises until their bodies are ready for other, more intense types of exercise. However, if you are already used to exercising and want to try other challenging physical exercises, 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 equipment resembles a bed frame equipped with a platform that can move back and forth. There are springs that can add resistance or load, so Pilates exercises can become more intense.
The Reformer is equipped with elastic straps and handles that can be attached to the feet or hands to assist movement. Exercising with Reformer Pilates can help build and tone muscles, while also improving posture and increasing body stability and flexibility.
The next question is, can Reformer Pilates help you lose weight?
Reformer Pilates for Weight Loss
Reformer Pilates can provide a full-body workout, so regular practice can help with weight loss.
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.
Reformer Pilates movements that involve all parts of the body provide a comprehensive approach to physical fitness and weight management.
In addition, although Reformer Pilates is not a form of cardio exercise, it can effectively increase metabolism by building lean muscle mass. Exercising with Reformer Pilates, which involves muscles, bones, and joints, can increase the body's energy needs and also increase calorie burning.
All of this can have a good impact on weight loss, especially for those of you who have weight problems.
Reformer Pilates Exercises for Weight Loss
So, what should you do with Reformer Pilates to lose weight? Here are some examples of Pilates movements for weight loss:
1. Hundreds
Hundreds is one of the Reformer Pilates movements that focuses on the body's core. Regularly performing this exercise can improve blood circulation throughout the body, increase body endurance, and aid in weight loss.
How to do Hundreds:
- Start by lying on your back, making sure your shoulders touch the block and your legs are bent in a tabletop position (knees bent at 90 degrees).
- Place your hands on the straps and lift 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 while pumping your arms 5 times, then exhale while pumping your arms 5 more times. Do this 10 sets.
- Carefully return your body to the starting 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.
Read also: Don't Be Careless, Pay Attention to These 7 Things Before Starting Pilates
2. Rowing
Performing Rowing movements using a Reformer Pilates machine can help lose weight and tone and strengthen the shoulders. This exercise requires coordinated movements of the arms, upper back, and core.
How to do Rowing movements:
- Sit on the carriage of the Reformer Pilates machine facing the pulley, with your legs extended past the shoulder pads.
- Place your hands on the straps with your arms raised to the sides, palms facing your face.
- Sit upright and lengthen your back. Pull your hands backward from your hips, keeping your arms at a 90-degree angle and engaging your abdominal muscles to maintain your back position.
- As your body tilts about 45 degrees, slowly raise your arms, then engage your abdominal muscles again to return your body to the starting position. Keep your shoulders from rising to your ears and use your shoulder muscles to help lift your body, as the straps provide resistance.
Make sure to keep your core active during Rowing movements. This is useful for maintaining stability, protecting your lower back, and building strength.
With the right technique and form, Reformer Pilates exercises can help you lose weight and provide satisfying results. To ensure optimal progress, be sure to combine Reformer Pilates with other forms of physical exercise.
Cardio exercises such as running, walking, cycling, or swimming can enhance the benefits of regular Pilates by increasing heart rate and accelerating calorie burning. This combination supports more efficient weight loss and improves overall health and physical fitness.
To maximize weight loss efforts, a nutritious diet is also essential. Make sure you get enough protein, carbohydrates, healthy fats, vitamins, and fiber daily. Also, calculate the number of calories you need per day and do not consume food exceeding your daily caloric needs.
Eating healthy food combined with regular Reformer Pilates exercises will lead you to effective weight loss and help you achieve your desired ideal weight.
