At-Home Pilates Reformer for Weight Loss

A consistent but comprehensive routine is a hallmark of an effective weight loss workout. However, consistency becomes a hard nut to crack with traditional full-body exercises.

The trick is to simplify the routine instead of abandoning it altogether. One way to have a thorough yet easy-to-follow weight loss regime is through Pilates.

Pilates is more than a posture-fixing, mind-body workout; it’s a great alternative to conventional gym exercises.

According to one research, online home-based Pilates is more effective than studio Pilates for a sedentary, overweight population. So, if you haven’t tried reformer Pilates for weight loss before, you are in for a treat!

Can Pilates Help You Lose Weight?

Without a doubt!

Pilates isn’t a magic potion that’ll instantly torch your fat, yet it is one of the most effective solutions for weight loss.

Combining pilates with a calorie deficit diet and cardio may yield results within 8 weeks. Reformer Pilates uses springs and resistance, making your workout more challenging. Like traditional exercises, this triggers deep muscle activation, which is paramount for overall performance in the weight loss journey.

Pilates workouts are also no secret when it comes to flexibility and balance. However, since they are more popular among women, their weight loss and stamina efficacy are often overlooked.

If you plan to start with HIIT for a more rigorous step towards weight loss, flexibility exercises (Pilates) are a known way to avoid sore muscles. They can also help you be consistent due to better stress resistance.

Well-rounded Approach for Weight Loss

We don’t believe in crazy diets due to the amount of risk they pose to your mental health, and

stress is the biggest obstacle to your weight loss. No, it’s not just another cliche but a fact. Alleviate stress (easier said than done), and you’ll soon start seeing results.

Let’s cut to the chase.

No crazy amount of crunches and bicycling can burn that stubborn fat without any controlled routine.

Pilates is a low-impact workout, which means it's easier on your body. You can do it at home without stressing about gym get-ups, social validation, or rigid routines; therefore, you can reduce weight at your own pace in a controlled and consistent manner.

Since Pilates is a LIIT, they won’t burn as many calories as traditional HIIT workouts. However, that can be sorted with reformer pilates paired with simple cardio and a balanced diet.

The best and most well-rounded approach for weight loss at home would be Pilates for 3days a week, with 10,000 steps and a 300-500 calorie deficit. This is a full-spectrum routine for effective weight loss, covering flexibility, cardio, strength training, nutrition, and mental well-being.

Note: For a calorie deficit diet, divide your daily calorie intake among protein (40-50%), fat (25-30%) and carbohydrates (25-30%).

Remember to aim for progress, not perfection. Everyone has a different body, and you are not in a race.

3 Pilates Reformer Workouts for Weight Loss

1. Swan Dive:

If you are a beginner, Swan Dive is a great start. This exercise targets the back, glutes, and hamstrings, helping to strengthen and tone these areas while also improving flexibility. It also improves your core strength and posture while burning calories through dynamic movement.

Simply lie on your stomach with your arms extended in front of you. Lift your chest and legs off the ground simultaneously, balancing on your abdomen. Rock back and forth gently, maintaining control.

You can try following Pilates exercises as well for arms, shoulders and upper back:

• Spine stretch
• Shoulder bridge
• Arm circles

2. Side Kick Series:

Side kick pilates exercises focus on the obliques, hips, and thighs, providing a comprehensive lower body workout. This series of exercises also tones the outer thighs and hips and boosts metabolism.

You’ll have to lie on your side with your legs stacked. Lift the top leg to hip height and perform small, controlled kicks forward and backward. Repeat on the other side. To add resistance and challenge, try performing it using a Pilates reformer.

Once bored, you can give a shot to these workouts as well:

• Single-leg circles
• Double-leg circles
• Footwork with resistance
• Leg pull-front and bac     

3.Teaser:

This exercise could be challenging because it engages the entire core, including the deep abdominal muscles. However, it will immensely improve your balance and increase calorie burn through sustained muscle engagement.

Sit with your knees bent and feet flat on the floor. Lean back slightly and lift your legs to a tabletop position. Extend your arms parallel to your legs and hold the position, then lower back down with control.

Other intense workout options in Pilates include:

• Hundred
• Saw
• Roll-up

These exercises help lose weight and improve strength, flexibility, and posture. Different workout options for single goals in Pilates also make your mundane workout a must-gain workout.

In Reformer Pilates, remember to engage the correct muscles without pushing beyond your limits. Pilates is all about control and coordination. First, master that, then opt for a gradual increase in resistance to keep challenging your muscles.

Pilates Reformer for Home

Once you have decided on the type of pilates exercises for weight loss, the next step is to pick the right equipment for it. If you want to start simple, a quality mat and resistance bands will do the job.

And once you are past that beginner state and need to accelerate your weight loss journey, investing in an at-home pilates reformer would bring your goal closer.

With Merrithew’s At-home SPX reformer, you can upgrade Pilates benefits for weight loss and get that club Pilates and HIIT euphoria at home. SPX reformer comes with a rolling carriage, tension springs, a padded platform, a reformer box, and a metal roll-up pole for an ultimate workout.

An at-home Pilates reformer allows you to create a homey gym with professional effectiveness, bridging the gap between growth and peace. In fact, some people have reported more calorie burn at home than in studio Pilates.

Tip: Kathryn Chanel Pilates, Real Good Pilates and Homebody Pilates are good online sources of inspiration and guidance.

The bottom line is that Pilates helps you sculpt and build a strong body and also helps you feel great mentally, thus keeping you determined and faithful in your efforts. Doing it at home on a reformer comes with a bonus of modification. This means you can do planks on your knees (until you build up), and no one will call you a cheat!