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While Pilates isn’t a high-calorie-burning workout on its own, having more lean muscle does help your body burn more energy—even at rest.

However, a combination of various forms of exercise and a healthy diet is essential for achieving a toned body.

Visible muscle tone comes from both building lean muscle and reducing body fat. Pilates alone may not be the most efficient path to fat loss, but it prepares the body for higher-intensity exercise and supports better movement patterns. For optimal toning, Pilates works best alongside cardiovascular exercise and dietary changes.

But to focus solely on the body-toning benefits of Pilates is to overlook the plethora of other mental and physical benefits Pilates brings – not to mention the fact that when it comes to body composition, we’re looking at a complex interplay of genetics, lifestyle, diet and more, and no amount of downward dog will ever negate the impact of all of these – and nor should we expect it to. After all, a toned body, albeit a nice side effect, isn't our only

Many people think toning is just about losing fat, but it’s really about muscle definition, endurance, and strength without significant bulk. Pilates achieves this by:

So, how does it actually reshape the body? And how long does it take to see results? Let’s dive into the science behind it.

There’s no doubt that regular practice will improve flexibility, posture and alignment, which will lead to an illusion of toned limbs, which have become synonymous with the type of movement.

Mindful Engagement: Pilates is about controlled, precise movements. Engaging the correct muscles in every exercise ensures maximum activation and better results.

Tone refers to the amount of tension in a muscle at rest. Resting muscle tone is a spectrum and very high or very low muscle tone could be problematic as in the medical world it could indicate a problem with the brain and nervous system. This is quite different to the concept of tone when we are thinking about exercise and aesthetics.

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You’ve seen those Pilates before and after photos and are wondering which exercises will help you achieve a similar transformation. While there are countless Pilates exercises to choose from, here are eight suggested moves for building lean muscle mass and achieving a toned physique:

My shoulder was dislocated and ultimately, surgically repaired. I’ve been told that rehab for a shoulder is the worst part, but Dr. Jenna Smiith has made the whole process bearable. She measures progress every visit and tailors the stretches and exercises to my individual performance, or lack of. Her enthusiasm is contagious and helps to motivate me to do the stretches every day, and usually a couple of times per day. She spends time and studies how I’m moving and adjusts each stretch to maximize my body pulse pilates efforts.

We’ve compared pilates and calisthenics, explained their benefits and how to incorporate both into your routine in our Pilates vs Calisthenics blog.

Being more aware of your body lets you use the right muscles during workouts, which makes them more effective and makes sure your body is working well to tone and shape.