Pilates Moves to Boost Weight Loss This Year

January is officially here, and this month, many of us will be focusing on weight loss as our health takes center stage. Weight loss goals are among the most common New Year’s resolutions, with 34% of Americans citing losing weight as a resolution in 2024. While there are various ways to lose weight, Pilates is the best solution to support your weight loss goals. A 2021 study found that Pilates dramatically reduced body weight, BMI, and body fat percentage in overweight adults.  Furthermore, Pilates does not put the same strain on joints, such as running or swimming. Whatever your motivation for losing weight, Pilates provides cardio benefits while expanding your mobility and strengthening your core. This year, we've created a list of our top Pilates moves for weight loss to help support your wellness goals! In addition, check out our tips for sticking to your resolutions and the benefits of starting Pilates in the Winter. The new year is the perfect time to work towards long-term wellness goals and create a Pilates routine!  

• The Hundred: The Hundred is a great exercise that involves pumping your arms and raising your heart rate! Lie on your back on a mat with your knees bent and feet flat on the floor. Engage your core and lift your legs to a tabletop position (knees over hips, shins parallel to the floor). Extend your arms straight along your sides, palms facing down. Gently lift your head and shoulders off the mat, tucking your chin slightly. Make sure there is space between your chin and chest. Start pumping your arms up and down while inhaling for 5 counts and exhaling for 5 counts. Keep your movements controlled and breathe deeply. This exercise warms up the body, boosts circulation, and engages the core. Repeat until you’ve completed 100 pumps (10 cycles of inhale for 5 counts and exhale for 5 counts). 

• Plank to Pike: This exercise is great to include in your workout routine as it strengthens the core, shoulders, and legs while increasing calorie burn. Begin in a high plank position with your hands under your shoulders and your body in a straight line. Engage your core and use your abdominal muscles to lift your hips up into a pike position (like an inverted "V"). Slowly return to the plank position. Repeat this exercise for 10–12 reps.

• Single Leg Stretch: This exercise strengthens the core, tones the legs, and improves coordination! Lie on your back and lift your head, neck, and shoulders off the mat. Extend your left leg straight out while pulling your right knee toward your chest. Place your right hand on your ankle and your left hand on your knee. Switch legs in a scissor motion while keeping your core engaged. Repeat this exercise for 10–12 reps per leg.

• Glute Bridge: This exercise is great for your lower body as it strengthens the glutes, hamstrings, and lower back. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips toward the ceiling, creating a straight line from your shoulders to your knees. Squeeze your glutes at the top, then lower back down slowly. Be sure to keep your core engaged and do not arch your back. Repeat this exercise for 12–15 reps.

• Side Plank with Leg Lift: This is a great exercise as it targets the obliques, hips, and glutes for a strong, sculpted midsection. Start in a side plank position, supporting yourself on one forearm or hand with your body in a straight line. Lift your top leg up as high as you can without compromising form. Lower the leg back down slowly. Repeat this exercise for 8–10 reps per side.

• Leg Circles: This exercise is great for improving hip mobility and strengthening the core while engaging the lower body! You can do this exercise on your Frame Reformer or on a mat. If you're on a mat, lie on your back with your arms at your sides or pressed into the mat for stability. Keep one leg extended along the floor and lift the other leg towards the ceiling, ensuring that it's perpendicular to the floor. Begin by lowering your raised leg out to the side, forming a circular motion. As your leg moves down, work to keep your hips stable and avoid shifting them side to side. Draw the leg back up to the starting position, completing the circle. Inhale as you lower the leg, and exhale as you lift it back to the top. Keep your core engaged throughout the exercise to maintain control and support your lower back. If you’re on the reformer, lie down on the carriage and place your feet in the straps, ensuring the straps are secure around the arches of your feet. Extend your legs straight up toward the ceiling, keeping your feet hip-width apart or slightly wider. Engage your core and keep your lower back neutral (not overly arched or pressed into the carriage). Inhale as you begin to circle your legs outward and downward, away from each other. Exhale as you bring your legs back together, completing the circle. Focus on moving from the hip joint while keeping the pelvis stable. Perform 5–10 circles in one direction, then reverse the direction for an equal number of reps.

Pilates is more than just a workout—it's a transformative practice that can support your physical and mental well-being as you work toward your weight loss and overall wellness goals. With its ability to strengthen, tone, and improve mobility without high-impact strain, Pilates is an accessible and effective way to start your journey toward a healthier, more balanced lifestyle. Whether you're incorporating The Hundred, mastering Leg Circles, or finding your flow with Plank to Pike, each move brings you one step closer to feeling strong, energized, and confident. As you kick off the new year, remember that consistency is key, and every small effort adds up. Here's to embracing 2024 with strength, determination, and the joy of movement!