Absolutely! Reformer Pilates is one of the most effective methods to lose weight especially for those who are obese or nursing an injury. The only thing to consider is that you may need a longer time to see results compared to other methods of losing weight. If you need to quickly lose some weight in a short period of time, intermittent fasting and eliminating all forms of sugar from your diet for five days before your target date may be more effective, though unsustainable in the long run.
As Pilates is a low-impact and mid-intensity workout, it does not burn as many calories in a single session as high intensity cardio workouts like running or cycling. Hence, it will take longer to create the calorie deficit needed for significant weight loss.
Every Reformer Pilates class you attend builds lean muscle mass which increases your basal metabolic rate and allows you to burn more calories at rest. Although it is a longer process, this increased muscle mass will help with weight loss over time and allows your skin to tighten together with the loss of your body fat. This means that you are less likely to experience loose skin issue with your weight loss. This is a welcomed benefit of losing weight with Reformer Pilates as massive weight loss in a short period of time often brings about other aesthetic issues.
Although it is not possible to attain dramatic weight loss with Pilates alone, combining Pilates with a calorie controlled diet and other weight loss programmes in your workout routine will also help you to achieve your weight loss goal. For best results, we recommend at least three Pilates classes of Reformer Pilates weekly comprising of Weight Loss Pilates and Reformer Cardio Jumpboard Pilates classes.
Weekly Reformer Pilates classes will help you to attain better posture, more muscle tone and a strong core – these benefits can in turn make you look more fit and toned even if your weighing scale is not changing as much as you would like to. In fact, weekly Reformer Pilates classes coupled with wholesome diet without any processed foods, can bring about body composition changes such as dropping two or even three dress sizes in three months!
We witnessed many of our members experiencing modest weight loss, reduction in BMI and waist circumference from regular Reformer Pilates especially when combined with diet changes or intermittent fasting. While results do vary depending on intensity, duration and diet, we are confident that Pilates really can help you to lose weight.
Furthermore, Reformer Pilates has benefits beyond weight loss like increased flexibility, better posture, injury prevention and reduced stress. This explains why most of our members attends weekly Reformer Pilates with us for five years or more.
Reformer Pilates burns more calories than mat Pilates, builds metabolism-boosting muscle, complements healthy behaviours such as healthy diet and other physical activities for weight loss, and can be tailored into high-intensity fat-burning workouts when taught by experienced Pilates Instructors. Let us look at how Reformer Pilates classes taught by experienced Pilates Instructors can make an impact in your weight loss journey.
If your objective of starting Pilates class is to lose weight, then Reformer Pilates will be a much better choice than Mat Pilates. Reformer Pilates classes are more intense and challenging than mat Pilates, ensuring you to burn more calories every class.
The resistance from the reformer machine allows you to do full body dynamic movements that will elevate your heart rate and calorie expenditure. We have many success stories of clients not only losing weight but also losing body fat and increased lean muscle mass after attending four classes of Reformer Pilates weekly over 3 months.
Working against the resistance provided by the reformer springs helps you build lean muscle mass and reduced body fat at the same time. You will boost your metabolism, thereby burning more calories at rest when you have more muscle mass.
Most Reformer Pilates exercises are dynamic as they strengthen and tone multiple muscle groups simultaneously. To time-starved Singaporeans, this is an added benefit as you will need less time to train the full body. Compared to gym workout where you focus on a different part of the body per session, hence needing a week just to finish toning from head to toe, Reformer Pilates classes allow you to tone your full body in just 55 minutes.
One who have exercise regularly for period of time will realise that consistent workouts trigger "virtuous cycle" of healthy behaviours that indirectly aid weight loss. Your body will no longer crave high sugar, processed foods to keep you happy as endorphins naturally released from regular Reformer Pilates classes are enough to keep you happy, alleviate pain, lower stress, improve mood, and enhance your sense of well-being. You will also find it easier to add in other types of physical activities that will bring you closer to your weight loss goal.
Reformer Pilates exercises can be progressed to advanced high-intensity Weight Loss Plus Pilates classes designed to maximize calorie burn and fat loss. These high-intensity Reformer classes incorporate interval training, dynamic full-body movements, and minimal rest periods to keep intensity high.
It is not realistic to expect massive weight loss with Reformer Pilates alone. Combining challenging Pilates classes with cardio, a calorie-deficit diet, intermittent fasting and proper recovery, you can maximize fat burning and muscle toning for effective weight loss results. End of the day, consistency and a comprehensive approach are key to your weight loss journey. Here are some tips to maximize losing weight with Reformer Pilates:
Pilates Fitness offer high intensity Reformer Pilates classes such as Weight Loss Pilates, Abs Burn Pilates and Cardio Jumpboard Pilates that keep your heart rate elevated throughout class. There are hardly any rest time between sets, keeping the intensity at the peak throughout the 55 minutes class. Reformer Pilates exercises chosen tend to focus on full-body, dynamic movements that incorporate multiple muscle groups simultaneously so that you enjoy full-body toning in a single move. Multiple Pilates props such as weighted toning balls, Pilates ring, foam rollers and stability cushion are used to keep your muscles continuously challenged during class
Alternate regular Reformer Pilates classes with other calorie-burning activities like running, cycling, or Cardio Jumpboard classes. If your time does not permit too many workouts in a week, try to do these as part of your daily routine:
• Park your car or ebike further from your destination to get more steps in
• Walk up the escalator every time
• If you live in an apartment, walk up the stairs to get home daily instead of the lift. Otherwise, walk around your neighbourhood for at least for 15 minutes after dinner daily
• Set hourly alarm to stand up for a drink or go to the bathroom instead of sitting sedentary for hours at a go in your office
At the start of your weight loss journey, aim for 3-5 Pilates classes per week, varying intensity and duration over time. Establish daily walking as part of your going to work or coming back home routine so that you move more daily. Consistency is key - stick with your Pilates routine for at least 3 months to see results.
Weight loss is 75% diet and 25% exercise. As such, regular Pilates classes coupled with nutrients rich, calorie-controlled diet is the best way to permanent weight loss. Focus on a nutritious, portion-controlled diet with lean proteins, vegetables, fruits, nuts, seeds and whole grains. Stay away from all processed foods and all foods with added sugars. Stay hydrated and replace your snacks with fruits, yogurt and nuts. Practicing intermittent fasting is another highly recommended way to reduce your weight and enhance your health span.
Listen to your body and do not overtrain. It is important to balance intense Pilates classes with active recovery days. You can also alternate intensive Pilates classes with less intensive Pilates classes such as Core Pilates to maintain your momentum.
Adequate sleep with a fixed sleeping routine and manage stress instead of bulldozing through will make your weight loss journey more achievable. Weight loss journey is about learning more about your likes and dislikes, as well as testing and making adjustments to your lifestyle so that you can devise a routine that lasts and makes you happier in the process.
There are a few factors to consider if you want to see weight loss results from practicing Reformer Pilates. Intensity, frequency of the Reformer Pilates classes and quality of the Pilates Instructor must be managed to achieve the weight loss effect.
To aid in weight loss, you should practice Reformer Pilates 3-4 times per week. Each class should be at least 55 minutes long and incorporate full-body reformer exercises that work multiple muscle per repetition. It is also crucial to work with experienced Instructors who can identify if you are executing the exercises correctly with the intended muscles. The results will be lacklustre if you are not using the right muscles or doing it with the wrong posture. This frequency, combined with a healthy diet, ideally with intermittent fasting can help create the calorie deficit needed for fat loss.
Each Pilates class should be at least 55 minutes in duration to experience weight loss effects. However, we do not recommended classes longer than that as the mind is unable to stay focused for so long, rendering subsequent exercises less effective.
Reformer Pilates is a delicate exercise – you can do seemingly the same exercise and experience vast difference in the results. The devil lies in the details! It is important to execute each movement precisely based on your body proportion using the intended muscles to reap the most benefits. If one execute the Reformer Pilates exercise with momentum or utilising power muscles instead of intended muscles, otherwise known as cheating, one will not achieve much results.
The Pilates industry boom into popularity after Covid, many studios sprang up overnight with most offering classes at a great discounts. Let us share an industry secret – many executives were exhausted from working from home continuously during Covid and they seek a career change. As many Pilates studios are unable to run face to face classes during covid, they started to offer Instructor courses to generate revenue. Not all these Pilates Instructors courses are stringent and most of these Instructors are unable to practice on the reformer as much as they want due to Covid restrictions. As such, many new Instructors are inexperienced in catching wrong executions or postures. Sure, these new instructors can cue the instructions to perform the exercise but they are unable to pin point errors and correct the body to ensure the intended muscles are used correctly for each execution of the exercises. We have interviewed hundreds of Pilates instructors since we opened doors in 2010, very few made it to our team as we understand that teaching Pilates is not about just telling clients what to do, it is more important that clients can do the exercise correctly with the right posture.
Hence although frequency and duration are important, it is also equally important that you choose a Pilates studio with experienced Pilates instructors. The easiest way to test the quality of the Instructors is to attend a trial class and sneak in one or two wrong executions to see if the instructor notices that and tries correct you. If the instructor is simply busy shouting out instructions and not eye-balling the clients movements, then it is best to find an alternative Pilates studio.
Pamela, a British white lady who moved to Singapore for work, lost 17kg (37 lbs) in 5 months by doing 3-4 Pilates sessions per week, with 2 Pilates for Weight Loss classes and 1-2 Cardio Jumpboard Pilates classes in Singapore. She also watched her diet closely during this time, avoiding high fat and high carbohydrates food. Her weight loss journey was so inspiring that it was picked up by Shape Singapore who did an exclusive interview with her. You can read more about her weight loss success story here.
Totally! To maximize Pilates for weight maintenance, aim for 2-4 Reformer Pilates sessions per week, focus on challenging Pilates class types such as Weight Loss Pilates, Abs Burn Pilates and Cardio Jumpboard Pilates classes; combine it with cardio workouts, and a balanced diet tailored to your new calorie needs. The low-impact yet strength-building nature of Pilates makes it an excellent long-term exercise for keeping weight off. Read on to learn how Reformer Pilates is an effective way to maintain weight loss after reaching your goal weight.
Reformer Pilates exercises work against resistance to build and tone lean muscle mass throughout the body. Having more muscle mass boosts your metabolism and allows you to burn more calories at rest. As you continue to practice Reformer and get stronger, your body will start to tone up different muscle fibres of the same muscle group, leading to increased muscle mass. This increased calorie burn from added muscle mass can help prevent weight regain after initial weight loss.
As a low-impact exercise, Reformer Pilates allows you to continue being active regularly without excessive joint stress that can occur with higher-impact activities like running. For those who are obese, working on the Reformer machine is a lot gentler on your joints, allowing you to sustain a workout plan without feeling pain. In fact, you can even continue Reformer Pilates despite nursing injuries – Reformer Pilates is a great way to maintain your physical activity during your rehabilitation journey. This makes Pilates a sustainable long-term exercise option that you can stick with to maintain your weight.
The focus on proper body alignment, core engagement, and mind-body connection in Pilates improves posture and body awareness. Attending regular Pilates classes also help you to maintain your busy lifestyle to incorporate a fixed workout schedule. This overall heightened awareness on your body and lifestyle teaches you to put yourself first and can trigger better lifestyle choices including mindful eating habits to prevent regaining weight.
While regular Reformer Pilates alone may not burn a ton of calories in each session, it pairs well with cardio exercises like walking/running and Cardio Jumpboard Pilates. Combining Pilates with cardio creates a comprehensive workout routine to maintain muscle mass and keep your metabolism elevated after hitting your weight loss goal.
The controlled breathing and mindfulness aspects of Pilates can reduce stress levels. During each Reformer Pilates class, you have to focus on your body, your muscles, your posture on top of executing each movement with control. There is simply no time to have random thoughts. You will end every Reformer Pilates class feeling as if you have completed 55 minutes of meditation. We often see client stepping out of their Reformer Pilates classes with big smiles on their faces – the feeling of exhilaration is true. We all know that lower stress supports weight maintenance by regulating appetite hormones and preventing emotional eating. Hence continuing to attend Reformer Pilates classes regularly after hitting your weight goal will help you to make better lifestyle choices too.
Prenatal Pilates is a series of prenatal fitness exercises specially designed for mums-to-be in their 2nd or 3rd trimester, and are beneficial in preparing the body for birth by strengthening the tummy, back and pelvic floor muscles without straining other joints. During pregnancy, your body undergoes many physical, postural and hormonal changes as your body prepares itself for labor. Pilates exercises targets specific muscles to prevent issues with muscular functions during pregnancy and after birth. As Pilates exercises have no impact on joints, mums-to-be can enjoy prenatal fitness classes in a completely safe way. Here are some ways that Prenatal Pilates can benefit expecting mothers:
Having weak back muscles reduces the ability to support the extra weight from the baby. This may worsen your posture (such as rounding of the shoulders and the back in order to accommodate to the added weight) and lead to unnecessary loading onto the joints and back, resulting in joint problems and back pains.
As your baby grows bigger, your abdominal muscles are increasingly stretched – a lack of support due to weak abdominal muscles may cause your back and pelvis to be strained. Weakened pelvic floor muscles may become less supportive to your uterus, which may shift lower into your pelvis under your baby’s weight. Prenatal Pilates classes help to relieve this problem as the prenatal Pilates exercises focuses on core strengthening and muscular endurance, which relieves the strain off your back and pelvis. Many prenatal Pilates exercises are performed on your hands and knees, which is an ideal position for pregnancy. Prenatal Pilates can also help to ensure a smoother delivery by getting your baby into the right position for birth.
Breathing techniques in Prenatal Pilates is an important aspect in facilitating core engagement and mind-body focus. Proper and regular breathing techniques help to release the daily stress of motherhood, and can also be employed effectively during labor.
During pregnancy, your ligaments are likely to stretch more than usual due to hormonal changes, which make your ligaments more pliable. Overloading these ligaments will result in injury. Prenatal Pilates can help to decrease the risk of injury by the following methods:
Changes in balance and posture during pregnancy will make your movements seem clumsier. Pilates helps to stabilize the body by improving body awareness and balance, helping you to walk without swaying from side to side so much as your bump grows.
Our qualified instructors are trained to design a safe & effective routine for moms-to-be: exercises such as those that involve lying flat on your back are avoided, and instructors will ensure that participants do not over-stretch during the exercises. Be assured, you're in safe and trusty hands!
Pilates exercises strengthens both the strong and weak muscles of the body through full-body core and endurance exercises. This prevents muscle imbalances, and improves control and flexibility of the muscles.
The reformer machine maintains low-impact to the joints and allows a full but controlled range of motion while keeping the arms and legs grounded for a safe and effective workout.
Prenatal Pilates improves both physical and mental fitness, which helps mothers to have a faster recovery after childbirth, allowing them to get back in shape in a shorter amount of time. In fact some mothers started coming back to post-natal Pilates when they leave their baby to a trusty confinement agency.
Prenatal Pilates is a safe, effective and low-impact exercise that that gives high-impact results that will prepare you for the baby's arrival and benefit you in the long run. Look out for our Prenatal Pilates reformer classes launching in mid-October! Feel free to contact us or leave a comment below if you'd like to find out more! 🙂
WHATSAPP US NOW TO BOOK YOUR CLASS!Do you know that the Work Foundation estimates that employees suffering from bone and joint pain cost the EU's economies 240bn euros (£200bn) each year?
Do you know that about 44 million workers in the EU have musculoskeletal disorders caused by their workplace?
Do you know that almost 31 million days of work were lost last year due to back, neck and muscle problems, according to the Office for National Statistics (ONS) in UK?
Do you know that a study by medical journal The Lancet, published in 2012, found that musculoskeletal conditions were the second greatest cause of disability in the world, affecting over 1.7 billion people worldwide?
According to Singapore Workplace Safety and Health (WSH) Institute survey conducted in 2008, it is estimated that work-related musculoskeletal disorders and other ergonomic problems result in an economic loss of $3.5 billion a year to Singapore. The cost to workers’ health and well-being is of course immeasurable because it affects not just him, but also his family. - Read more here.
Awkward posture puts unnecessary strain on your joints, inhibits mobility and creates muscle imbalances.
Putting the human body in an awkward position in the long run causes tension in neck, shoulders and lower back, resulting in a multitude of consequential issues such as tension migraines, frozen shoulders, slipped disc, scoliosis and more.
A good posture is where your ear, shoulder, hip, knee and ankle are aligned in a single line on the side regardless of the position you are in.
For instance, if you are in a plank position, the same principle holds. When your posture is aligned correctly, you prevent unnecessary stress on your joints, allowing efficient and effective movement. Thus, Pilates Fitness instructors always ensures that every exercise is started in the correct position before we cue the movement. Starting the exercise in the wrong position makes it less likely to initiate movement using the right muscles, which causes a higher chance of injury.
At Pilates Fitness, the most common feedback we get from clients after the first class is that their nagging aches are gone. I am a realist - getting to the root of the problem is more important than treating the symptoms. Teaching the body to move while maintaining a correct posture is more sustainable than popping pain killers or buying gadgets in hope that your body will respond positively to them. The best way to correct your posture is to let the body experience how it feel like when moving with proper posture - trust me, the muscles will not forget.
I always recommend new clients to do as many classes as they can at the start just like if they first started group art activities. Most folks come daily in the first few months. This helps to train the muscle memory to move and function correctly. Thereafter, you can do 3 classes a week to maintain your fitness once your posture is corrected.
Source of statistics: BBC and MOM.
Taking a walk in nature is an inexpensive and accessible form of exercise that has been shown to provide several health benefits such as:
Singapore may be small, but there are plenty of parks and nature reserves to explore! We’ve prepared a list of Top 15 Parks To Explore And Bond With Your Loved Ones below:
Not sure what to do this weekend? Enjoy the benefits of nature and take a walk in the park with your loved ones! Don't forget to gear up with a proper pair of running shoes, umbrella/poncho in case of wet weather, natural insect repellent such as citronella oil and lotsa water.
Rotation of the body is used often in our daily lives, e.g. turning towards your bedside to shut your phone alarm in the morning, turning to talk to someone behind you, or even turning to get the toilet paper in the loo. Since we rotate the spine frequently and unconsciously every day, why is it important to strengthen our obliques in rotation?
To answer this question, let's first take a deeper look at the muscles involved in a spinal rotation:
Transverse abdominis are the abdominal muscles closest to our spine and organs, often referred affectionately by Pilates Instructors as TA. TA is THE MUSCLE that Pilates instructors are cueing you to engage in all Pilates movements. This is the most important CORE MUSCLE in your body. When you activate the transverse abdominis during movements, your tummy becomes flatter in engagement as the transverse abdominis tightens and press downwards towards your spine, thereby stabilising your spine and providing support.
Rectus abdominis or the six-pack are the abdominal muscles furthest from your spine and closest to your skin. Hence when it is toned, the definition is very obvious. Rectus abdominis is the muscle that we are discouraging you to activate during Pilates movements. When you engage the rectus, your tummy bulges up in a small hill and your transverse abdominis will be relaxed.
In the article, we will be focusing on External Obliques and Internal Obliques.
Contracting the external obliques rotates the trunk toward the opposite side, as seen in the Bicycle Crunch below:
On the other hand, the internal obliques flexes and rotates the trunk towards the same side, like in a side plank:
Doing these 2 exercises daily (with a combination of the right diet and cardio exercise) will definitely strengthen your core and tone up your obliques. If you're not sure how toned obliques look like, it's the 2 lines at the side of the 8 pecs that this hunky man is pointing to:
Having firm obliques not only looks good, but also supports the back and overall posture. This helps prevent injuries and pain especially associated with the lower back and shoulders.
When we twist our torso, the muscles in our core, shoulders and back simultaneously contracts and lengthens on each side. However, it's common to lead a rotation from the shoulders rather than further down the spine, especially for desk-bound workers who have a lot of tightness in their neck and shoulders due to prolonged sitting in front of the computer.
Here's the correct way to twist the spine while seated upright:
First, ground the hips evenly on both sides. Lengthen your back from the bottom of the spine all the way up to the top of the head. (Picture A)
Then, reach the opposite ribcage forwards as you begin to rotate the other ribcage back, growing taller as you twist. Your pelvis will be stationary and facing square forward. Rotation comes from ribcage movement and not shoulder or pelvis movement. (Picture B)
Tip: Allow the shoulders to follow spinal rotation rather than to lead spinal rotation.
Repeatedly rotating the spine the wrong way might result in weak and unresponsive obliques. The back muscles start to compensate for the lack of abdominal work, causing a lack of support on the spine (bad posture). In the long run, you might start to feel tightness and compression on the lower back area due to an excessive anterior pelvic tilt.
If this posture is not corrected, the degeneration of the spinal discs may occur, resulting in chronic pain. You can read more about the dangers of having an excessive anterior pelvic tilt here.
Having correct spinal rotation patterns also increases flexibility in the thoracic spine (upper and mid back), which helps to release nagging aches and pains in the shoulders and neck.
Now that you know the benefits of improving the way you rotate your body, here are some tips to perform this month's rotational flow better:
Do each of the exercises 8 - 10 times for each side. It will take you 5 - 8 minutes. You should do it on the floor with the support of a Yoga/Pilates mat or a soft towel on a carpeted floor. These exercises should not be performed on the bed! You can do these exercises first thing in the morning to increase flexibility of your spine or at the end of the day to stretch out those tired muscles.
Besides looking good, strong abdominals or strong core helps you to maintain optimal alignment of your body, reducing body aches and pains, and ensure you can go about your daily activities with ease.
[qode_simple_quote text_title_tag="h3" author_title_tag="h5" simple_quote_text="If your core is weak, nothing else can be strong." simple_quote_author="Justin Maguire"]
Here are several important reasons why your strong abdominals matters:
Strong abdominal muscles, particularly the deep transverse abdominis, provide stability and support to your spine. This helps maintain proper posture and alignment, reducing strain on the back muscles and preventing chronic back pain. Strong transverse abdominis are particularly important for those with slipped disc, degenerative disc disease or scoliosis.
Your core muscles act as a stabilizing force for your entire body, allowing you to perform movements efficiently and with better control. Strong abs contribute to overall stability, balance, and coordination, reducing the risk of falls or injuries during daily activities or sports.
For athletes, powerful abdominal muscles provide a solid foundation for generating power, transferring energy effectively, and maintaining proper body mechanics during dynamic movements like running, jumping, throwing, or weightlifting. A strong core maximizes athletic potential and reduces injury risk.
Strong abs make everyday tasks like bending, lifting, pushing, or carrying objects easier by providing the necessary support and stability. This reduces strain on other muscles and joints, making daily activities more efficient and less physically taxing.
Weak abs can lead to imbalances and excessive stress on the spine and surrounding structures. A strong core acts as a protective shield, stabilizing the spine and preventing injuries. It also plays a vital role in rehabilitation after injuries like lower back pain or even preventing issues such as knee pain.
Get strong abdominals with these 5 quick and effective mat Pilates exercises - simply join us as you watch the video. Complete full video once daily and feel your abdominals get stronger by week 2!
This abs workout can be done anytime, anywhere on a Pilates/Yoga Mat or a firm surface.
For faster results, Pilates Fitness provides specialised high intensity Reformer Pilates classes such as Weight Loss Pilates, Cardio Jumpboard & AbsBurn classes.
Click here for our class schedule and sign up online today! See you in our next Reformer class soon!
