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For the uninitiated, Pilates is a low-impact, full-body workout focussing on slow, controlled movements aligned with breathwork, with a central tenet of core stability. Developed in the early 20th century by German boxer Joseph Pilates, it originally evolved as a form of rehabilitation for injured soldiers, before becoming popular with New York’s elite dancers and celebrities, spawning a worldwide movement that’s still going from strength to strength over 100 years later.

Here, we explore what toning actually means, what factors affect how toned we look and how Pilates can assist in reaching your goal of looking leaner.

An important fact to acknowledge is that you can’t lose fat from selected body parts. If you lose body fat, you will lose it all over.

Firstly, whilst Pilates does not use heavy loads there are many exercises which utilise resistance particularly if working with the large Pilates equipment.

Pilates is often overlooked and dismissed as a stretching routine, yet it’s one of the most effective ways to build long lean muscles.

Exercises like the plank and teaser force muscles to contract without movement, which builds strength and definition.

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Eccentric movements occur when muscles lengthen under tension, like when lowering your body in a controlled way from a bridge position. Research shows that eccentric training creates more muscle definition and strength gains compared to concentric movements.

You don’t need heavy weights to build muscle. Pilates builds lean muscle using your body weight, resistance from equipment like the Reformer, and small, targeted movements that keep muscles under tension.

This will work you hard through the supporting shoulder, side of the trunk and also challenge your glutes – especially with the leg lift.

Pilates emphasizes precision over momentum, which forces muscles to stay engaged longer. This time under tension helps develop muscle endurance and definition. Movements such as leg circles and roll-ups require sustained control, leading to greater muscle activation.

There are so many benefits of Pilates! One of key things Pilates helps with is your breathing efficiency. The muscles that you use for breathing, such as your diaphragm, are linked to the muscles of your core.

Whilst Pilates theoretically is not the quickest route to increasing pilates grand haven muscle mass, anecdotally many people do feel that they look more ‘toned’ when they do Pilates. There are a few reasons why this may be.

Exhale and circle your arms around to grasp your shins again, drawing your knees back into your chest.