{"id":62488,"date":"2024-08-06T15:52:35","date_gmt":"2024-08-06T15:52:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62488"},"modified":"2025-01-23T15:34:37","modified_gmt":"2025-01-23T15:34:37","slug":"pilates-for-belly-fat","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/","title":{"rendered":"Pilates for Belly Fat: 7 Exercises That Engage Your Midsection"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Can_Pilates_Help_Lose_Belly_Fat\" >Can Pilates Help Lose Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Can_Pilates_Tone_The_Tummy\" >Can Pilates Tone The Tummy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Does_Pilates_Shape_Your_Waist\" >Does Pilates Shape Your Waist?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#The_Hundred\" >The Hundred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Teaser\" >Teaser<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Single_Leg_Stretch\" >Single Leg Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Double_Leg_Stretch\" >Double Leg Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Criss-Cross\" >Criss-Cross<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Side_Plank\" >Side Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Is_20_Minutes_of_Pilates_a_Day_Enough_To_Lose_Weight\" >Is 20 Minutes of Pilates a Day Enough To Lose Weight?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Minimal_Caloric_Expenditure\" >Minimal Caloric Expenditure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#How_Intense_Are_Your_Sessions\" >How Intense Are Your Sessions?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#How_Consistent_Are_You\" >How Consistent Are You?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Muscle_Building_Benefits\" >Muscle Building Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Complement_with_Other_Activities\" >Complement with Other Activities<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#What_Exercise_Burns_The_Most_Belly_Fat\" >What Exercise Burns The Most Belly Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Does_Pilates_Help_With_Apron_Belly\" >Does Pilates Help With Apron Belly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#Is_Pilates_Enough_To_Stay_Fit\" >Is Pilates Enough To Stay Fit?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#How_Many_Times_a_Week_Should_I_Do_Pilates_To_See_Results\" >How Many Times a Week Should I Do Pilates To See Results?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Having belly fat (aka visceral fat) increases your risk of developing serious health conditions such as heart disease, type 2 diabetes, and certain types of cancer (<\/span><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00033.2011\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States are considered obese, which puts them at a higher risk for these health issues (<\/span><a href=\"https:\/\/www.cdc.gov\/ncbddd\/disabilityandhealth\/obesity.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there is no magic solution for losing belly fat, incorporating regular <a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\">exercise<\/a> into your routine can help reduce excess fat around your midsection (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.737709\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762482\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates is by nature a muscle-strengthening exercise. The core-focused movements also improve posture and balance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). These gains carry over into everyday activities, which can make\u00a0 you less prone to injury and more efficient in daily movements like lifting, bending, and twisting. Plus, you can improve in other forms of exercise, helping you get more out of your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 Pilates exercises that target your midsection for a stronger, leaner core:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Help_Lose_Belly_Fat\"><\/span><b>Can Pilates Help Lose Belly Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Targeting fat loss in specific areas, like the belly, is a common misconception. The body decides where to store and burn fat, and overall weight loss strategies are more effective than focusing solely on one area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates focuses on strengthening the core muscles, including those around the abdomen (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While this can improve muscle tone, it alone may not lead to significant belly fat reduction.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates is not a high-calorie burning exercise, compared to activities like cardio or high-intensity interval training (HIIT). To <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-to-lose-belly-fat-in-1-week\/\">lose belly fat<\/a>, creating a calorie deficit through a combination of exercise and diet is crucial (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating Pilates into a well-rounded fitness routine which includes cardio exercises, can enhance overall weight loss, including reducing belly fat. Pairing this regimen with a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> rich in vegetables, lean proteins, and whole grains is key to achieving sustainable weight loss. Together, these can help reduce belly fat over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Pilates_Tone_The_Tummy\"><\/span><b>Can Pilates Tone The Tummy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">&#8220;Toning&#8221; is a misused term in the fitness world. It often refers to a desired look of muscle definition and decreased body fat. In reality, toning is just a combination of building muscle and losing fat (<\/span><a href=\"https:\/\/blog.nasm.org\/toning-vs-bulking-up\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates exercises target all layers of abdominal muscles, including the deeper transverse abdominis responsible for stabilising the spine (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3666467\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). By doing so, they build strength and endurance, which can translate to other exercises. This process may also cause your belly to have a flatter appearance, as the muscles become more defined.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, building muscle alone may not lead to visible muscle definition if there is still excess fat covering those muscles. A combination of both muscle-strengthening exercises and calorie-burning activities is key to improving body composition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10487730\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/sculpt-recovery-kit-pink?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Belly_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70119\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/ready-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Pilates_Shape_Your_Waist\"><\/span><b>Does Pilates Shape Your Waist?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Waist shape is highly influenced by genetics, but Pilates can help improve posture and strengthen the muscles around the midsection. This can give the appearance of a more defined waistline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 easy exercises that can contribute to getting a\u00a0 flat stomach and small waist:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Hundred\"><\/span><b>The Hundred<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise engages the transverse abdominis, rectus abdominis, internal and external obliques, and hip flexors. These muscles are crucial for stabilising the spine and pelvis, aiding in efficient movement and balance. Benefits of engaging these muscles include improved posture, reduced back pain, and enhanced overall core strength.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a Pilates mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees into a tabletop position, forming a 90-degree angle at the hips and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat, reaching your arms parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin pumping your arms up and down vigorously while keeping them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale for five pumps and then exhale for five pumps, constituting one full breath cycle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your lower back remains pressed against the mat throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue this pattern until you reach 100 arm pumps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you want to increase the <a href=\"https:\/\/betterme.world\/articles\/28-day-pilates-challenge\/\">challenge<\/a>, extend your legs straight out at a 45-degree angle to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your abdominal muscles engaged and avoid straining your neck by looking at your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the exercise by gently lowering your head, neck, shoulders, and arms back to the mat and bringing your legs back to the tabletop position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In this exercise, the transverse abdominis, rectus abdominis, internal and external obliques, and lower back muscles are the primary muscles engaged. These muscles support the spine, improve posture, and provide overall stability. <a href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\">Planking<\/a> enhances core strength, promoting better movement efficiency and helping to prevent injuries.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by positioning yourself face down on the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands directly under your shoulders with your fingers spread wide for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs straight behind you, tucking your toes under to lift your body off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core by drawing your belly button in towards your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders down and away from your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this plank position while breathing in through your chest and out through your stomach. As you breathe out through the stomach, feel your core begin to tighten even further. Every breath out will allow you to tighten your abdominal muscles and bring your belly button further into you. ..<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to hold the plank for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you need to modify it, you can lower your knees to the mat while maintaining a straight line from head to knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete the exercise by gently lowering your body back to the mat.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-for-butt-a-quick-guide-for-beginners\/\"><i>Wall Pilates for Butt: A Quick Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Teaser\"><\/span><b>Teaser<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Teaser targets the rectus abdominis, transverse abdominis, internal and external obliques, hip flexors, and spinal extensors. These muscles work together to stabilise the spine, enhance balance, and improve muscle coordination. Performing the Teaser strengthens the core, which helps in maintaining proper posture and supports daily activities.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your legs extended straight and arms reaching overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply and begin lifting your head, neck, and shoulders off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously lift your legs to a 45-degree angle while reaching your arms towards your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a rounded spine as you roll up into a seated position, balancing on your sit bones.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the Teaser position, keeping your legs extended and arms parallel to the legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and slowly roll down one vertebra at a time, controlling the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs and arms back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your abdominal muscles engaged throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the Teaser for 5-10 repetitions, ensuring smooth, controlled movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To modify, you can bend your knees and keep your feet on the mat while performing the roll-up motion.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70075\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-24-1024x640.png\" alt=\"Pilates for Belly Fat\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-24.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-24-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-24.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-24-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Stretch\"><\/span><b>Single Leg Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Single Leg Stretch primarily engages the rectus abdominis, transverse abdominis, and obliques. These core muscles are essential for maintaining proper posture, facilitating balanced movement, and aiding in the stabilisation of the spine. Engaging these muscles improves core strength, enhances flexibility, and promotes better coordination.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on a Pilates mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees to a tabletop position, with a 90-degree angle at the hips and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat, reaching your hands toward your shins.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg out straight at a 45-degree angle, while simultaneously pulling your left knee toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your left knee with both hands, one hand on the knee and the other on the ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply before switching legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you switch, extending your left leg while pulling your right knee toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs in a smooth, controlled motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your lower back remains pressed against the mat throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 8-10 repetitions on each leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your head, neck, and shoulders back to the mat to finish.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Double_Leg_Stretch\"><\/span><b>Double Leg Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise focuses on the rectus abdominis, transverse abdominis, and hip flexors. These muscles play a vital role in core stabilisation, efficient movement patterns, and injury prevention. Strengthening these muscles leads to improved balance, better posture, and enhanced athletic performance.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on the mat with your knees bent and feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat, curling your upper body forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your knees toward your chest, hugging them with your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale deeply and extend both arms overhead while simultaneously straightening both legs to a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach your arms back as far as possible while maintaining the lift in your upper body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and circle your arms back around as you pull your knees back toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hug your knees and lift your head, neck, and shoulders higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain control and keep your lower back pressed against the mat throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the extension and hugging movement for 8-10 repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your upper body back to the mat to finish.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Criss-Cross\"><\/span><b>Criss-Cross<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Criss-Cross targets the obliques, rectus abdominis, and hip flexors. These muscles are essential for rotational movements, overall core stability, and maintaining spine alignment. Building strength in these areas promotes better balance, enhances flexibility, and aids in effective torso movement.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back on the mat with your knees bent and feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head with elbows wide.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your head, neck, and shoulders off the mat, curling your upper body forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and bring your right knee toward your chest while extending your left leg straight out at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your torso to the right, bringing your left elbow toward your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you switch sides, pulling your left knee in and extending your right leg out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate your torso to the left, bringing your right elbow toward your left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides in a controlled, fluid motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your lower back remains pressed against the mat throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 8-10 repetitions on each side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your head, neck, and shoulders back to the mat to finish.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Side Plank engages the obliques, transverse abdominis, and hip abductors. These muscles are crucial for lateral stability, balance, and core strength. Strengthening these muscles enhances side-to-side movements, supports the spine, and helps prevent injuries.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lying on your side with your legs extended and stacked on top of each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your elbow directly under your shoulder, with your forearm perpendicular to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips off the mat, creating a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your top hand on your hip or extend it straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a neutral neck and spine alignment, looking straight ahead or up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and hold this position, keeping your body steady.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your obliques and hold the side plank for 30 seconds to 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If modification is needed, lower the bottom knee to the mat, keeping hips lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and gently lower your hips back to the mat to complete the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides and repeat for an equal duration on the other side.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Pilates_a_Day_Enough_To_Lose_Weight\"><\/span><b>Is 20 Minutes of Pilates a Day Enough To Lose Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Engaging in 20 minutes of Pilates daily can be a valuable component of a weight loss regimen, but the effectiveness of weight loss depends on various factors. Here&#8217;s why:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Minimal_Caloric_Expenditure\"><\/span><b>Minimal Caloric Expenditure<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While Pilates can enhance muscle tone and flexibility, it may not burn as many calories as higher-intensity workouts like cardio or HIIT. To lose weight, you need to burn more calories than you consume, creating a calorie deficit (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pilates alone may not suffice for significant weight loss without incorporating other forms of exercise and maintaining a healthy diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Intense_Are_Your_Sessions\"><\/span><b>How Intense Are Your Sessions?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The effectiveness of a 20-minute Pilates session for weight loss can vary, based on the intensity of the workout, the individual&#8217;s fitness level, and the specific exercises performed during the session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, a high-intensity Pilates session that incorporates cardio and strength training elements will likely lead to more significant weight loss compared to a low-intensity session focused solely on <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-in-the-morning\/\">stretching<\/a> and relaxation. As the higher intensity session will burn more calories in a shorter period of time when compared to a lower intensity session. But remember, both forms are ideal for getting your body moving and you do not need to be doing high intensity workouts 24\/7. It is ideal to have a balance between high and low intensity training.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/collections\/jumpsuits?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pilates_For_Belly_Fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70221\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready-1472x920.png 1472w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/ready.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Consistent_Are_You\"><\/span><b>How Consistent Are You?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistently practising Pilates for 20 minutes a day can contribute to overall fitness and may aid in weight loss over time. However, it is essential to maintain consistency and progress in your workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As your body adapts to the exercises, you may need to increase the intensity or duration of your Pilates sessions to continue seeing results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Building_Benefits\"><\/span><b>Muscle Building Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates involves slow, controlled movements that engage multiple muscle groups simultaneously. As we know, muscles are metabolically active tissues that require energy, even at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7090295\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Building lean muscle mass through Pilates can increase your overall metabolism, helping you burn more calories throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complement_with_Other_Activities\"><\/span><b>Complement with Other Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To optimise weight loss, combining Pilates with cardio exercises, strength training, and a balanced diet can yield better results (<\/span><a href=\"https:\/\/www.health.harvard.edu\/newsletter_article\/taking-aim-at-belly-fat\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">) than relying solely on a short daily Pilates session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, 20 minutes of Pilates daily can be beneficial for overall health and fitness, significant weight loss may require a more comprehensive approach that includes a mix of exercises, dietary changes, and consistent physical activity.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pilates-workout-full-body\/\"><i>Pilates Full Body Workout for Beginners (No Equipment Needed)<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70076\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-25-1024x640.png\" alt=\"Pilates for Belly Fat\" width=\"770\" height=\"481\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-25.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-25-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-25.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-25-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_Exercise_Burns_The_Most_Belly_Fat\"><\/span><strong>What Exercise Burns The Most Belly Fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The exercise that burns the most body fat (not just belly fat) is the one you perform consistently over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762482\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some options like High-Intensity Interval Training (HIIT) may be more efficient at burning calories and body fat in a short time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), however unless you incorporate it into your routine consistently, the results may not be long-lasting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best approach is to find a mix of exercises and activities that you enjoy and can maintain over time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_Pilates_Help_With_Apron_Belly\"><\/span><strong>Does Pilates Help With Apron Belly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates may help improve core strength and posture, which can contribute to reducing the appearance of an apron belly. Pilates exercises that target the lower abdominal muscles can also assist in tightening and toning this area (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3445206\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). However, it may not be a quick fix and requires consistent practice along with other lifestyle changes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_Enough_To_Stay_Fit\"><\/span><strong>Is Pilates Enough To Stay Fit?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">According to the American Council on Exercise (ACE), Pilates can contribute to overall fitness, including improving strength, flexibility, and balance (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8174\/pilates-health-benefits-how-to-get-started-and-how-to-get-better-everyday-health\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). However, it is recommended to complement Pilates with other forms of exercise to maintain a well-rounded fitness routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Week_Should_I_Do_Pilates_To_See_Results\"><\/span><strong>How Many Times a Week Should I Do Pilates To See Results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Practising Pilates 3-4 times a week can yield positive results in terms of improved posture, strength, and flexibility. However, consistency and progression in intensity and duration are crucial to seeing significant results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Results may vary, based on individual fitness levels, body composition, and other lifestyle factors.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pilates, like all other forms of exercise, will likely not directly target belly fat, but it can be a valuable component of an overall weight loss plan. Proper nutritional intake, consistent practice, intensity, and progression are key to seeing significant results. Pilates offers numerous benefits for physical and mental health and can help improve posture, strength, flexibility, and balance. But remember to complement your Pilates routine with a balanced diet and other forms of exercise for optimal results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having belly fat (aka visceral fat) increases your risk of developing serious health conditions such as heart disease, type 2 diabetes, and certain types of cancer (1). According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States are considered obese, which puts them at a higher risk [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":62490,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[201],"tags":[],"coauthors":[122,87],"class_list":["post-62488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates for Belly Fat: 7 Exercises That Engage Your Midsection - BetterMe<\/title>\n<meta name=\"description\" content=\"Practising \u2605 PILATES FOR BELLY FAT \u27a4 loss may not be the most effective method, but it can contribute to overall fitness and weight loss. 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Read on to learn more about Pilates and its benefits for weight loss and general health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-23T15:34:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/shutterstock_2350445895-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Pilates for Belly Fat: 7 Exercises That Engage Your Midsection\",\"dateModified\":\"2025-01-23T15:34:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/\"},\"wordCount\":2436,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/shutterstock_2350445895-scaled.jpg\",\"articleSection\":[\"Pilates\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Having belly fat (aka visceral fat) increases your risk of developing serious health conditions such as heart disease, type 2 diabetes, and certain types of cancer (<\/span><a href=\\\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/physrev.00033.2011\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States are considered obese, which puts them at a higher risk for these health issues (<\/span><a href=\\\"https:\/\/www.cdc.gov\/ncbddd\/disabilityandhealth\/obesity.html\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While there is no magic solution for losing belly fat, incorporating regular <a href=\\\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\\\">exercise<\/a> into your routine can help reduce excess fat around your midsection (<\/span><a href=\\\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.737709\/full\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">), (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762482\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pilates is by nature a muscle-strength ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/\",\"name\":\"Pilates for Belly Fat: 7 Exercises That Engage Your Midsection - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/shutterstock_2350445895-scaled.jpg\",\"dateModified\":\"2025-01-23T15:34:37+00:00\",\"description\":\"Practising \u2605 PILATES FOR BELLY FAT \u27a4 loss may not be the most effective method, but it can contribute to overall fitness and weight loss. 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According to the Centers for Disease Control and Prevention, more than one-third of adults in the United States are considered obese, which puts them at a higher risk for these health issues (<\/span><a href=\"https:\/\/www.cdc.gov\/ncbddd\/disabilityandhealth\/obesity.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=pilates_for_belly_fat\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/01\/girl_transformation-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">While there is no magic solution for losing belly fat, incorporating regular <a href=\"https:\/\/betterme.world\/articles\/fat-burning-exercises-at-home\/\">exercise<\/a> into your routine can help reduce excess fat around your midsection (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2021.737709\/full\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3762482\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pilates is by nature a muscle-strength ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/","url":"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/","name":"Pilates for Belly Fat: 7 Exercises That Engage Your Midsection - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/pilates-for-belly-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/shutterstock_2350445895-scaled.jpg","dateModified":"2025-01-23T15:34:37+00:00","description":"Practising \u2605 PILATES FOR BELLY FAT \u27a4 loss may not be the most effective method, but it can contribute to overall fitness and weight loss. 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