This Is What Happens To Your Body When You Do Pilates Every Day - The List (2023)


This Is What Happens To Your Body When You Do Pilates Every Day - The List (1)


ByShellie Reneé/March 3, 2022 9:56 am EST

Pilates is a form of exercise that virtually everyone has heard of before; however, if you're curious about what it's all about — and how it can benefit you in a myriad of ways — you'll want to keep reading.

Pilates is considered to be a low-impact form of exercise that is super effective when it comes to strengthening your muscles, increasing flexibility, and improving your posture (more on that in just a bit). Some of the best things about this kind of workout is that you can do it with or without equipment, though a yoga mat is definitely recommended because it can provide cushion to your pressure points; you can sign up for a class or do it from the comfort and convenience of your house (online courses fromPilates Anytime, obé fitness, and Daily Burn are just some that get rave reviews); and an investment of 20 minutes a day, three times a week, can get you some pretty impressive results within three to four weeks' time.

Curious about what results you'll see? Here's what happens to your body when you do Pilates every day.

Pilates is great for your posture

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Being told to sit up straight so that you can maintain good posture is something you probably heard as a child. What might surprise you is good posture has all kinds of holistic benefits, though. There is plenty of scientific data to support the fact that good posture can help to improve your breathing, relieve headache tension, make digesting your food easier, put you in a better mood, and even make you look thinner.

The thing is thatone in four people within the United States actually complain of experiencing back pain at least once in a three-month period, and a lot of it could be directly associated with having bad posture. That's the bad news. The good news is Pilates is a proven way to improve posture over time. That way, not only are you able to walk with confidence and sit with comfort, you can do so much more for your overall health and well-being in the long run too. How awesome is that?

Pilates will give you quite an energy boost

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Are you feeling low on energy? If so, you don't always have to reach for that cup of java or a Red Bull. According to a review in the Journal of Clinical Medicine, Pilates is something that can help to significantly improve what is known as your cardiorespiratory capacity, which is a technical term for how your heart and lungs work together while you are exercising.

The reality is that the more your exercise, the more oxygen your brain receives and the better your blood circulates throughout your body. When this transpires, "feel-good" hormones in your system (like endorphins)are released. This not only puts you in a better mood, but it can offer you a boost of energy as well. This may be one of the main reasons why a lot of people prefer to do Pilates first thing in the morning. It can prevent them from running on fumes by the time their final work break rolls around.

Pilates can reduce your chances of catching a cold

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Every year, there is a whopping1 billion Americans who end up catching at least one cold. If you've ever had one before, and we're sure you have, you know that the constant coughing, sneezing, and sore throats can wreak havoc on your day-to-day living. Since there continues to be no cure for the common cold and the average one lasts anywhere between 7-10 days, it's important to know about as many ways to shorten a cold's lifespan and even prevent colds from happening in the first place.

Pilates is one holistic remedy because it's a form of exercise, andexercise has a solid reputation when it comes to strengthening one's immune system. When it comes to Pilates specifically, because it incorporates deep breathing and breathing may help to remove bacteria from your lungs and lower your cortisol (stress) levels — signing up for a Pilates class whenever cold and flu season rolls around can never be a bad thing.

Pilates can tone your body from head to toe

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Remember how it was already mentioned that good posture can come from Pilates and when your posture is right, it can cause you to appear thinner? This point works right along with that because another benefit that comes with doing Pilates every day is it can help to tone your body. When you do it on a consistent basis, it helps to strengthen your muscles which increases its tone over time. The more toned you are, the thinner you will appear to be.

Something else that's great about Pilates is it's a pretty effective calorie burner too.Some studies indicate that if you do it, even as a beginner, for around 50 minutes or so, you can lose about 175 calories easily, as noted by Heathline. So, whether you're trying to fit into your new bathing suit or the little black dress that you just bought, Pilates is something that you can have your arms and legs looking absolutely amazing within a few weeks' time.

Pilates will make that time of the month more bearable

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If nothing else has convinced you to give Pilates a shot thus far, how about the fact that it can help to make period cramps a lot easier to bear, as noted by an article published in The Medical Journal of Cairo University? Aside from the fact that discomfort comes from your uterus contracting in order to shed its lining once a month, it's pretty common for your stress levels to increase when you're on your period too.

Pilates can be a natural pain reliever because the deep breathing associated with it can help to balance your hormone levels. Not only that butcertain Pilates positions can ease the back pain that comes with PMS and cramping. As a bonus, Pilates can also help to improve your body's blood flow which releases endorphins and can relax your muscles. When you factor all of these benefits in together, they help to make your period a lot less painful, which can make it so much more tolerable — with or without the assistance of a little ibuprofen and some hot tea.

Pilates can help you to tap more into your creative side

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There are countless reasons why it's a good idea to set aside some time to tap into your creative side. It reduces stress. It improves your mood. It cultivates your imagination. It improves your problem-solving skills. It can do wonders for your self-esteem too. And believe it or not, Pilates can help you to be creative.

A part of the way that Pilates does this is by helping to relax your mind and body. The calmer you are, the easier it is to do things like daydream and come up with ideas that will encourage you to try new things and have more fun. In fact, according to a study published by the British Journal of Sports Medicine, exercising on a regular basis can help to get you to feel more creative even if you are tired or drained. So, if there's a painting you've been wanting to finish, a book you've wanted to write, or some decorating around the house that you've been considering, you never know — Pilates could be the very thing that can help to give you a creative spark.

Pilates enhances peak self-awareness

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There's no way around the fact that one of the best things that anyone can be is self-aware. At the end of the day, self-awareness is all about knowing your strengths and weaknesses, understanding the differences between your wants and needs (and the wants and needs of others), conceptualizing how your thoughts directly affect your actions, being clear about your likes and dislikes, and having a pretty firm grasp on your emotions. When you can function from this kind of mindset, it's easy to handle whatever comes your way.

Because Pilates encourages you to center yourself, remain calm, and stay in the moment, it has a way ofmaking you more mindful, according to the Journal of Dance & Somatic Practices. The more mindful you are, the more self-aware you will become which can increase your confidence and even your ability to problem solve on a myriad of levels. This is one more reason to consider making Pilates a morning activity. You can check the things off on your to-do list so much easier, if you do.

Pilates can work wonders for your sex life

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Sex can definitely do your body good. Research reveals that it does everything from lower your blood pressure and decrease pain to improve your self-esteem and keep depression symptoms at bay — and that's just for starters (via Oregon Health & Science University's Center for Women's Health). If you want clearer skin, sex can help you because it naturally raises your estrogen levels. Want to get a good night's rest? Sex can make that happen too. Studies even cite that sex (good sex, that is) can even make you happier! And since Pilates strengthens you, builds up your stamina, and also makes you a much more flexible person, it definitely goes on the list of things that you can do to make your sex life better.

So, whether you want to get a bit of alibido boost or you're looking for a proven hack that can help to intensify your orgasms bystrengthening your pelvic floor, Pilates has a proven way of checking all of these boxes in the absolute best way possible!

Pilates makes it easier for you to catch some Z's

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Here are some telling signs that you might be sleep-deprived: You're irritable. You can't concentrate. You're tired all throughout the day. You have a difficult time remembering things. It's hard for you to keep your balance (literally). You're not in the mood for sex. You're getting sick more than usual (due to having a weaker immune system).

What's even more alarming about all of this is, according to theCenters for Disease Control and Prevention, approximately 1 in 3 individuals aren't getting nearly enough rest,which can also result in an increased chance of getting heart disease and type 2 diabetes.

Pilates is beneficial in this area as well because it helps toreduce anxiety and stress levels, so that you can calm your system down. Then you'll be better able to not only fall asleep but stay asleep. So, if you are someone who happens to prefer to work out after work, this is the kind of exercise that can help you to rest more soundly.

Pilates is great for your mental and emotional health and well-being

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What if you're someone who considers yourself to be in pretty good physical shape, but it seems like lately things have been a little off for you as far as your mental and emotional state are concerned? If that is the case, did you know that exercise has a way of boosting your brain's neurotransmitters, so that you feel less overwhelmed? Did you also know that exercise can help with your reasoning capabilities? And when you're doing an exercise that is less physically demanding like Pilates, it can also help to put your mind and emotions at ease because it's less about demanding activity and more about tapping into the serene and tranquil side of you.

If you want to exercise more often, but lots of cardio and weightlifting aren't exactly your thing, Pilates has a way of getting you the physical results that you're after while putting your mind at ease at the same time, as noted by a study published in Complementary Therapies in Medicine. You will start to feel the effects from day one and things will only get better from there if you stay committed to the process. Remember, only a few days a week is all you need to get great results. Why not try it?


This Is What Happens To Your Body When You Do Pilates Every Day - The List? ›

It helps you move and breathe through your daily activities with more freedom and power and less pain. Pilates is a challenging low impact exercise method that balances strength with mobility, aligns the body, fine-tunes movement patterns, and strengthens the deeper muscles of the core.

How long does it take to see results from Pilates? ›

10) How long do I need to do Pilates before I start seeing results? To quote Joseph Pilates: “In 10 sessions you will feel better, in 20 you will look better, and in 30 you will have a whole new body.” If you are doing 2-3 classes a week, you should start to see results in 10-12 weeks.

What happens to your body if you do Pilates? ›

Pilates trains the body as an integrated whole, focusing on core, lower body, and upper body strength as well as flexibility and posture. Pilates workouts promote strength, balanced muscle development, flexibility, and increased range of motion for the joints.

Can Pilates change your body shape? ›

Pilates does not change the shape of your body, but rather, it makes your body leaner and sculpted, eschewing muscle gains in one area in favour of an all-over approach. Pilates primarily works the core muscles, such as the abdomen, hips, lower back, buttocks, and thighs.

Will I lose weight if I do Pilates everyday? ›

To lose one pound of fat, you have to burn off 3,500 calories more than you consume. That means if you didn't alter your diet, and assuming you practice pilates every day, you can expect to lose one pound about every 16 days. Pilates are not as vigorous an exercise as other intense forms of cardio, such as cycling.

Will Pilates help lose belly fat? ›

Pilates can be a better option to tone down your belly. Pilates is better than gymming for belly fat as it focuses on the deepest layer of abdominals.

Does Pilates tighten loose skin? ›

The Pilates exercises don't necessarily “tighten” loose skin on your body – what they actually do is tighten the muscles that are under your skin. If you have lost a significant amount of weight and as a result are dealing with a large amount of loose skin – Pilates alone will not tighten that skin.

What kind of body does Pilates give you? ›

Health benefits of Pilates

increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the 'core muscles' of your body) balanced muscular strength on both sides of your body. enhanced muscular control of your back and limbs. improved stabilisation of your spine.

Is Pilates alone enough exercise? ›

Traditional Pilates can be a great point of entry to exercise for those without a history of exercise. Someone who does not have a regular exercise routine already established will most likely note both strength and some hypertrophic improvements from many forms of exercise, Pilates included.

What are the disadvantages of Pilates? ›

The Cons of Mat Pilates

If you're used to working out in a gym, mat Pilates can be more difficult than aerobic workouts such as running or indoor cycling. This is because your core muscles are not only supporting the movement of your arms and legs – they're also holding your body upright without the help of weights.

How long does it take to change your body in Pilates? ›

Joseph Pilates has a famous quote: “In 10 sessions you will feel the difference, in 20 you will see the difference, and in 30 you'll have a whole new body.” I committed to 30 sessions, which broke down to about three times a week over three months.

Does Pilates make you look younger? ›

Pilates is not only a great way to tone the body, but also helps to reduce stress, combat fatigue and improve mental focus and circulation. Doing just a few Pilates mat exercises a day will rejuvenate you both physically and mentally – helping you to look and feel younger.

What diet goes with Pilates? ›

Diet Choices – Complex Carbs & Protein

Complex carbohydrates and lean proteins, with a little high-quality fat, are good choices for a pre-Pilates meal as they sustain energy better than simple carbs or sugary things. A protein shake that uses fruit can be a convenient, light choice.

What will Pilates 3 times a week do? ›

3-4 classes per week is ideal for someone who wants the strength benefits of Pilates as it will provide your body with enough stimulus for the muscles to get stronger, leading to improvements in posture and fewer general aches and pains.

Does Pilates help skinny fat? ›

Conclusions: Pilates dramatically reduces body weight, BMI, and body fat percentage in adults with overweight or obesity.

Can Pilates change your body in a week? ›

Aside from strength and flexibility, Pilates can assist with everything from improved posture to better breathing, greater mood, and noticeable weight loss and tone. The effects can even be felt after a single class, and after a week or month, chances are you will be hooked for life!

Does Pilates help flabby arms? ›

Build Lean Muscle

This training method strengthens and elongates your muscles while burning fat. Over time, it improves body composition and gets rid of belly fat, back pain, and flabby arms. Compared to strength training, Pilates is safer and puts less stress on your joints.

Does Pilates shrink your waist? ›

Pilates is a great option if you want to achieve a smaller waistline, in conjunction with a healthy lifestyle. It works all of your abdominal muscles including those in your six-pack, waist and deep muscles. It creates not just smaller waist and washboard stomach, but also good posture and healthier body.

How many days a week should I do Pilates to lose weight? ›

“In my 10-plus years of teaching, I've learned that students who have a strong Pilates practice see results quicker, as they're able to perform their other workouts more effectively,” says Brennan. She recommends doing Pilates two to four times per week for the best results.

Does Pilates tone your face? ›

Increased tone and volume of facial muscles, which has the potential to change the appearance of your face (note in the before and after photo how my eyes have brightened and the area between the nose and upper lip has plumped). Increased strength and resting tone in the neck.

How do I get rid of saggy lower belly? ›

There are plenty of smart strategies that can help you slim down all over and reduce the amount of fat around your lower belly.
  1. Cut your calories. ...
  2. And maybe cut your carbs too. ...
  3. Bump up your protein. ...
  4. Stop drinking your calories. ...
  5. Try intermittent fasting. ...
  6. Go for high intensity intervals. ...
  7. Try resistance training. ...
  8. Get enough sleep.
Oct 7, 2020

Does Pilates slim your legs? ›

“Pilates requires grace, balance, flow, and control, which targets all of the muscles in the leg, including small intrinsic musculature and weak muscle groups. The concept keeps legs long and slim as they're being toned.”

How long should a Pilates session be? ›

For most individuals, sticking to 20 minutes for a Pilates session is enough. So, 20 minutes / 3 times a week is a good schedule to begin with. You may find that as you get more comfortable with the routines and you begin to get stronger and more flexibile that you will want to increase this to 30 minutes or more.

Is Pilates good for arthritis? ›

Pilates is a great form of exercise for arthritis patients who shy away from exercise, which they feel they cannot do. Pilates is gentle; it does not stress your joints or add burden to ligaments and cartilage that surround the joints.

Is Pilates 3 times a week enough exercise? ›

But while you will see benefits from doing Pilates once or twice weekly, exercise experts agree that the ideal is three times a week.

Is Pilates good for 50 year olds? ›

Pilates can be a fantastic way to keep fit and active for anyone. For the over 50s and 60s, the accessible and flexible nature of the workouts means that anyone can take part. Our advice is to start small and build up the intensity gradually.

Is Pilates enough to get toned? ›

Pilates can most certainly tone your body. However, toning your body doesn't mean what you might think it means. By definition, Tone means to give greater strength or firmness to (the body or a muscle). So, simple answer to the question is yes, Pilates can tone your body.

Is Pilates good for over 60? ›

Pilates is wonderful for everybody at any age. Seniors, in particular, can really benefit from a Pilates practice. You may have noticed changes in your balance, strength, flexibility, focus, and your breath are all areas you may notice have changed with age. Pilates at its core works on improving all of those things!

Why am I not seeing results from Pilates? ›

One of the main reasons you may not be feeling or seeing the results of your Pilates workouts is your consistency, or lack thereof. While you may be getting some benefits from yo-yoing from 5 classes one week, to a two week break, you'll find far greater results from building a solid foundation from the get go.

Will I see results with Pilates once a week? ›

This work has revealed that Pilates training only once a week, over a relatively short 10-week period, results in significant improvements in skeletal muscle mass, flexibility, balance, core- and abdominal muscle strength, body awareness, and negative affect.

What makes a woman look younger? ›

Retinol and alpha-hydroxy acids (AHAs) can rejuvenate the skin and eliminate fine lines and wrinkles,” Dr. Patel says. “Hyaluronic acid helps your skin retain moisture, which gives it a smooth, glowing look.” Opt for serums and night creams with retinol and AHAs, and a daily face moisturizer with hyaluronic acid.

Does Pilates slow down aging? ›

No, Pilates won't necessarily 'beat' aging BUT it sure can help you beat some of the common signs of aging. Like stiffness, decreased mobility, and decreased strength.

What is the best age to do Pilates? ›

Pilates is suitable for all ages and we have clients of all ages who benefit from a Pilates workout. In fact, many of our clients are middle-aged or older. It is important to keep the body strong and supple as we age.

Is it better to eat before or after Pilates? ›

It's best to aim to eat something about 30 minutes after class because that's when your body will be begging for glycogen that it lost while you were in class. One of the best things (that also happens to be quick and easy) that you can eat post-workout is a nutrient-dense protein shake or smoothie.

What should I drink after Pilates? ›

Drink plenty of water throughout the day, and try to have a glass or two within 30 minutes of finishing your workout. This will help your body recover and rehydrate itself after exercise.

Do you need rest days from Pilates? ›

Pilates is a low impact exercise, which means that you can do it on rest days and still reap the benefits. The exercises don't place as much stress on your body compared to other forms of workout, so you won't need to take as many rest days.

How often should you do Pilates for best results? ›

Pilates, just like many other fitness systems, should be done for a minimum of 3 times per week. However, to further improve your body's strength, flexibility and endurance, you can do up to 4 or 5 Pilates classes a week.

Should I do the same Pilates routine everyday? ›

The Bottom Line

So, the answer to our "daily Pilates?" question is YES, you can do Pilates safely and effectively every day. The key is to vary the workouts, keep them targeted, and if a particular muscle group is challenged one day, give it just a moderate workout the next.

How do you get a Pilates body? ›

To get in shape with Pilates, Joseph Pilates recommended a minimum of 3 sessions per week. While you can do the mat work every day, equipment work should be spaced out every other day. You may begin with short mat workouts for as little as 10 minutes. Your goal is to work your way up to 45 minutes to one hour.

Does Pilates slim your hips? ›

Low-impact workouts are a great way to burn fat for all fitness levels. Pilates exercises such as sideline series are excellent for strengthening and toning your hips, thighs, and glute muscles.

Does Pilates give you a lean look? ›

'Pilates focusses on lengthening and expanding the muscles, instead of bunching them up. This therefore allows them to become longer and leaner,' says Mahal. 'You will feel taller and will become longer and leaner.

Does Pilates make you curvy? ›

"Pilates lengthens and tones in all the right places," says Martin. "This toning will lift and accentuate your natural curves without developing bulky muscle mass. With more muscle mass, you will naturally burn more calories."

Does Pilates tone you quickly? ›

Whilst Pilates theoretically is not the quickest route to increasing muscle mass, anecdotally many people do feel that they look more 'toned' when they do Pilates. There are a few reasons why this may be.

How often should I do Pilates to lose weight? ›

How often should you practice Pilates? If you're new to Pilates, try to practice 2 to 3 times per week to experience all the benefits. You can also try more advanced Pilates classes like Pilates reformer classes and combination classes like Piloxing (Pilates and boxing) or Yogalates (yoga and Pilates.)

Does Pilates tone your stomach? ›

Pilates exercises are a great way to tighten and tone your abs and give you the “ beach body” that you've been missing. Pilates exercises work by engaging and strengthening the internal abdominal muscles that are responsible for giving you a flatter, more toned stomach.

Will Pilates tone my arms? ›

The short and sweet answer is yes, Pilates does tone your arms. Pilates is one of the most effective ways to build muscle in your triceps, back, biceps, and shoulders. With or without additional equipment, this form of exercise can be game-changing!

Is Pilates good for slimming thighs? ›

Pilates is a great low impact, easy-on-the-knees way to tone and shape the lower body, particularly the butt and thighs.

Why is Pilates so effective? ›

Pilates promotes mobility and strength of all the major muscle groups in the body in a balanced fashion, whilst also having a key focus on the deep core muscles. It improves posture, flexibility, strength, balance and body awareness.

What will happen if I do Pilates once a week? ›

This work has revealed that Pilates training only once a week, over a relatively short 10-week period, results in significant improvements in skeletal muscle mass, flexibility, balance, core- and abdominal muscle strength, body awareness, and negative affect.

Should I do the same Pilates everyday? ›

The Bottom Line

So, the answer to our "daily Pilates?" question is YES, you can do Pilates safely and effectively every day. The key is to vary the workouts, keep them targeted, and if a particular muscle group is challenged one day, give it just a moderate workout the next.


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