Pilates Before and After 3 Months: What to Expect? (2023)

It is a well-known fact that Pilates has numerous beneficial effects on human bodies. Among all exercises, it is definitely among the best, if not even the best one.

Exercise programs can be tailored to meet your specific needs and to target muscle groups that are necessary to reach the goals you have. And now you are probably wondering after how much time you can expect those results?

Most often, you will see noticeable difference after about 30 classes, which is roughly 3 months. The difference you will see with Pilates before and after 3 months is huge. You will feel better, you will be healthier, and you will look better. It will improve your life both inside and out.

This may sound to good to be true, but if you talk to people who are exercising regularly, they will all say the same thing to you, and the only way to find out how will it be for you is to start exercising!

If you need a bit more motivation, you will find it in this article. I decide to list all the benefits and timeline in which you can expect some significant changes.

Of course, depending on your goals, you can practice mat Pilates, reformer Pilates, or some other type of it that suits you the best.

Table of Contents:

How Long Does it Take to See Results from Pilates?

As Joseph Pilates once said: “After 10 classes you will feel better, after 20 you will look better, and after 30 you will have a whole new body.”


After a first few sessions, you will feel much better after practice, but the feeling will go away soon after. Immediately after the practice, although tired, you will also be more relaxed, and your body will feel lighter.

With regular practice (2-3 times a week for the best results) this feeling will last longer and longer. After about 3 weeks, or 10 sessions, you can expect to feel like this in days between practices too. And that is a first step towards your new body.

After about 20 sessions, various muscle groups will become stronger, your posture will improve, you will stand upright and walk with ease. At this point, you will be able to see changes in your body that are happening inside. You may lose a bit of weight, and see those nice, lean, muscles.

And finally, after about 30 classes, after 3 months, you will see improvement in your health. Regular exercises enables healthy blood flow, increases your lung capacity, stabilizes your blood pressure, and has beneficial effects on your digestive and nervous system too.

And don’t forget to eat correctly

Seeing all of these changes will have a great effect on your mind too. And when this happens, you practically have a whole new body, as a founder of Pilates said you will.

Benefits Of Doing Pilates

(Video) WHAT HAPPENS WHEN YOU DO PILATES EVERYDAY | How Pilates changed my body

Benefits Of Doing Pilates

Pilates Before and After 3 Months: What to Expect?

Pilates before and after 3 months is the most noticeable comparison you can do to see the changes. I already described what happens in this time frame, but here is a bit more details.

Pilates results after 30 sessions are huge. Try comparing your pictures before and after to see what I am talking about.

During those first three months your body is getting used to its new routine. You will be activating muscle groups you didn’t even know you had! This is especially important if you are spending a lot of time sitting in the office, eating unhealthy food, and not moving enough.

After a month, you may notice that everything you do seems easier. From sitting and walking, to any other physical task. This is due to the fact that your muscles are getting stronger, you are becoming more flexible, your range of motion increases, and your balance improves.

After about two months you will see those muscles that are getting stronger. You will burn fat and increase muscle mass. This is an important step in losing weight, as muscles burn more calories as they are getting bigger.

And after three months, you will see the biggest changes. If you had back pain, it will be reduced significantly. Problems with blood pressure will improve. Your stress levels will significantly drop. When you look into the mirror, you will se a new, healthy, and happy person. You will seem taller because your posture will improve.

When you pass those 3 months, if you want to keep these benefits and continue improving your body, you should keep exercising regularly. Results will become even better with time.

(Video) I DID PILATES FOR 90 DAYS // how long does it really take to see results from Pilates??

Reformer Pilates Before and After: What to Expect?

Reformer Pilates before and after are maybe even better than in mat Pilates. Reformers (and other machines) have springs that add resistance and activate your muscles more. Reformer will also work on your balance.

By regularly exercising on a reformer, about 2-3 times a week, you will reach your goals sooner. It is low impact, but it can be a high intensity workout.

If you are able to do proper reformer exercises, you can expect your first results after 2-3 weeks. It is about 30% sooner than those practicing on a mat.

Pilates focuses a lot on core muscles, and some exercise that can be done on a reformer are much more effective than basic exercises done on a mat. Of course, reformer may not be available to everyone, and don’t let that discourage you. No matter which type of Pilates you are practicing, you can expect the same results, but in a slightly different time frame.

Here I have to explain something else too. Having a new body after 30 classes doesn’t mean that you should speed up the process, and go to 30 reformer classes in 30 days. Your body needs time to recover after exercise, and exercising too often may actually slow down your progress and lead to injures.

Pilates Before and After: Examples with Photos

Pilates before and after photos are the best way to show you these wonderful body transformations. And it is not just about the looks. We all like to look nice, but what matters the most are health benefits that come with these results.

Seeing people transform from unhealthy to happy and fit is the best motivation you can possible get to start exercising!

Pilates Before and After 3 Months: Photo #1

Pilates Before and After 3 Months: What to Expect? (1)

Pilates Before and After 3 Months: Photo #2

Pilates Before and After 3 Months: What to Expect? (2)

Can Pilates Fix Bad Posture?

Pilates before and after posture improvement is one of the best benefits, not just for appearance, but for health too.

Pilates will activate your core muscles that are crucial for your body to stand upright and support itself. When you add some back exercises to it, you can expect wonders.

Muscles will support your body and help your spine to be in the right position. When you are standing upright as you should, you are also looking taller and leaner.

(Video) WHAT HAPPENS WHEN YOU DO PILATES EVERYDAY // I did Pilates everyday for 30 days, results???

Bad back posture is not only unpleasant to see on yourself, but also dangerous for health. Bad posture and weak muscles have a bad effect on your blood circulation and organs. Bad posture can also be a cause of headaches and back pain. It also gives you a feeling of stiffness and inability to move properly.

By aligning your spine and improving your balance and flexibility, Pilates will most certainly give you a good posture. You can expect to see the first results after just a few weeks.

Can You Lose Weight on Pilates?

Pilates for weight loss is something that is very popular today, especially for those who have problems with their joints and can`t participate in high impact cardio activities like running.

Pilates is becoming more and more popular, and besides traditional Pilates, there are numerous variants. Although traditional Pilates brings a bit more benefits, and it is oriented towards both body and mind, there are variations of Pilates that are created to reach specific goals.

One of the is power Pilates. It is focused on increasing your hearth rate and has a cardio component that is important in weight loss. But, it also brings many benefits of traditional Pilates, including posture improvement, stronger muscles (especially core) and improved mobility and balance.

This form of Pilates will help you loose weight the fastest, but if you are not a fan of it, don’t worry! Mat Pilates, and reformer Pilates, may give you the same results!

I would advise you to talk to your instructor, tell them your goals, and create exercise plans that will help you reach them. Reformer Pilates is really good for weight loss too.

Don’t forget to feed healthy and avoid unhealthy processed sugars and harmful variants of fat (and too much calories).

Pilates Before and After 3 Months: What to Expect? (3)


Pilates before and after 3 months is actually a comparison between your old and new body. You can see certain results after a month or two, but the third month is the time that your body becomes healthier from inside, and nicer from the outside.

To reach these goals you should practice 2-3 times per week, and not force yourself too much. Your body needs time to rest too.

(Video) The Truth About Pilates for Weight Loss and Toning

Think about what kind of results do you want after three months and create specific exercise plan with your instructor. After about 30 classes, you will be amazed what Pilates can do!


How long does it take to start seeing results from Pilates? ›

10) How long do I need to do Pilates before I start seeing results? To quote Joseph Pilates: “In 10 sessions you will feel better, in 20 you will look better, and in 30 you will have a whole new body.” If you are doing 2-3 classes a week, you should start to see results in 10-12 weeks.

Why am I not seeing results from Pilates? ›

One of the main reasons you may not be feeling or seeing the results of your Pilates workouts is your consistency, or lack thereof. While you may be getting some benefits from yo-yoing from 5 classes one week, to a two week break, you'll find far greater results from building a solid foundation from the get go.

What results can I expect from Pilates? ›

'Pilates focusses on lengthening and expanding the muscles, instead of bunching them up. This therefore allows them to become longer and leaner,' says Mahal. 'You will feel taller and will become longer and leaner. The exercises within Pilates are dynamic stretches, which mean they are active movements.

Will Pilates change my body shape? ›

Pilates can change your shape through toning and its emphasis on alignment and improving posture. It's known for working from the inside out and can give you the appearance of being taller and slimmer. While you can work up a sweat from Pilates, on its own it isn't the most effective way to lose weight.

Does Pilates help with belly fat? ›

To Recap, Can Pilates Give You a Flat Stomach? Yes! By doing Pilates to strengthen core muscles, increasing the fat burning efficiency of the body, and by reducing stress in your life. In fact Pilates combined with another form of cardiovascular workout can provide huge weight loss benefits.

Does Pilates tighten loose skin? ›

The Pilates exercises don't necessarily “tighten” loose skin on your body – what they actually do is tighten the muscles that are under your skin. If you have lost a significant amount of weight and as a result are dealing with a large amount of loose skin – Pilates alone will not tighten that skin.

How long does it take to lose weight from Pilates? ›

To lose one pound of fat, you have to burn off 3,500 calories more than you consume. That means if you didn't alter your diet, and assuming you practice pilates every day, you can expect to lose one pound about every 16 days. Pilates are not as vigorous an exercise as other intense forms of cardio, such as cycling.

How many times a week should you go to Pilates to see results? ›

Pilates, just like many other fitness systems, should be done for a minimum of 3 times per week. However, to further improve your body's strength, flexibility and endurance, you can do up to 4 or 5 Pilates classes a week.

Does Pilates shrink your waist? ›

Pilates is a great option if you want to achieve a smaller waistline, in conjunction with a healthy lifestyle. It works all of your abdominal muscles including those in your six-pack, waist and deep muscles. It creates not just smaller waist and washboard stomach, but also good posture and healthier body.

How do you know if Pilates is working? ›

11 Ways To Know if You're Doing Pilates Correctly
  1. You Feel Balanced Between Your Left and Right Side. ...
  2. You Feel More Mobility in Daily Life. ...
  3. You're Feeling Stronger. ...
  4. The Exercises Are Getting Easier. ...
  5. You're Engaging Your Core. ...
  6. Your Body Is Relaxed. ...
  7. You Feel a Connection Between Breath and Movement. ...
  8. Your Posture Is Improving.

Does Pilates make you look thinner? ›

You'll look slimmer and taller, and you'll feel more confident about your physique. However, you should keep in mind that, like any other exercise routine, Pilates won't deliver instant results. You'll need to practice it consistently for a number of weeks before you start noticing changes in your body.

Can Pilates change your face shape? ›

Increased control of facial muscles. Increased tone and volume of facial muscles, which has the potential to change the appearance of your face (note in the before and after photo how my eyes have brightened and the area between the nose and upper lip has plumped). Increased strength and resting tone in the neck.

Does Pilates make you look younger? ›

Pilates is not only a great way to tone the body, but also helps to reduce stress, combat fatigue and improve mental focus and circulation. Doing just a few Pilates mat exercises a day will rejuvenate you both physically and mentally – helping you to look and feel younger.

Does Pilates help flabby arms? ›

This training method strengthens and elongates your muscles while burning fat. Over time, it improves body composition and gets rid of belly fat, back pain, and flabby arms.

Does Pilates help lose love handles? ›

Taking Pilates classes is a great way to tighten and tone your entire body — especially your tummy.

How many times a week should I do Pilates to lose weight? ›

“In my 10-plus years of teaching, I've learned that students who have a strong Pilates practice see results quicker, as they're able to perform their other workouts more effectively,” says Brennan. She recommends doing Pilates two to four times per week for the best results.

Is Pilates enough to get toned? ›

Pilates can most certainly tone your body. However, toning your body doesn't mean what you might think it means. By definition, Tone means to give greater strength or firmness to (the body or a muscle). So, simple answer to the question is yes, Pilates can tone your body.

How do I get rid of saggy belly skin? ›

7 Ways to Eliminate Loose Stomach Skin
  1. Add Exercise to Your Routine. At-home treatment options are ideal for minor sagging. ...
  2. Try Topical Creams & Lotions. ...
  3. Make Lifestyle Changes. ...
  4. Ask About Laser Therapy. ...
  5. Learn About Radiofrequency Treatments. ...
  6. Request Laser Resurfacing. ...
  7. Consider Tummy Tucks.
Aug 27, 2021

Does Pilates speed up your metabolism? ›

Pilates boosts your metabolism.

Pilates builds lean muscle, which in turn burns more calories than fat does. So, yes, by increasing your basal metabolic rate by adding lean muscle you will burn more calories than you did before and lose weight without changing anything else.

What type of Pilates is best for weight loss? ›

What Type Of Pilates Is Best For Weight Loss? You'll burn more calories in any exercise that increases your heart rate, including reformer classes. That is, Pilates done on the machine pictured above, basically a large sliding platform.

Can Pilates reduce thigh fat? ›

Pilates is a great low impact, easy-on-the-knees way to tone and shape the lower body, particularly the butt and thighs.

Should I do the same Pilates routine everyday? ›

By providing variety within the workouts, ensuring not to over-stress one particular body part in a single session, and not repeating the same routine over and over again, Pilates provides a regime that can be safely undertaken daily.

How many days in a row should I do Pilates? ›

Pilates is safe enough to do every day. Initially you may want to do it every day so you get a rhythm and become consistent; then a good goal is to do it every other day. Joseph Pilates used to say to do it three times a week.

Will Pilates slim my hips? ›

Low-impact workouts are a great way to burn fat for all fitness levels. Pilates exercises such as sideline series are excellent for strengthening and toning your hips, thighs, and glute muscles.

What I wish I knew before Pilates? ›

What to know before your first Pilates class
  • It's okay to feel nervous. Doing something new is always a bit scary. ...
  • Try an intro class. ...
  • Be patient with yourself. ...
  • Ask if you're not sure. ...
  • Let the instructor know if you have any injuries or concerns. ...
  • You're probably going to have sore muscles!
Aug 31, 2021

Why is Pilates so hard? ›

Why is Pilates so hard? Pilates focuses on control and technique, rather than pushing out as many reps as you can as quickly as you can. It is actually easier for your mind and body to exhaust your muscles through this repetitive work, rather than focus on moving smoothly, with control and good form.

Is Reformer Pilates better than Mat Pilates? ›

Reformer Pilates is superior to mat based Pilates as the repertoire of exercises available is greatly increased providing far more variety. The exercises usually work muscles through a large range of motion which is ideal for building and toning muscles as well increasing stability through the joints.

What is a Pilates facial? ›

Facial Pilates is guided by a professional Orofacial Myologist, specialising in the muscles of the face,mouth head and neck. It is a form of facial rejuvenation which naturally works on the muscles of the face, neck and jaw to help reduce the signs of aging, creating younger and healthier looking skin.

How often should I do Pilates to see a difference? ›

There is no definitive answer to this question as it depends on your individual fitness goals and schedule. However, most people who do reformer pilates on a regular basis find that 2-3 times per week is the sweet spot in terms of seeing results without feeling too overwhelmed or overworked.

What makes a woman look younger? ›

Drinking enough water each day replenishes your skin's tissue and cells, allowing for younger and healthier looking skin. Another key to maintaining a youthful appearance is to simply get some rest! When you sleep, your body continuously releases hormones that promote cell turnover and renewal.

How many times a week do you need to do Pilates to see results? ›

There is no definitive answer to this question as it depends on your individual fitness goals and schedule. However, most people who do reformer pilates on a regular basis find that 2-3 times per week is the sweet spot in terms of seeing results without feeling too overwhelmed or overworked.

How soon can you lose weight with Pilates? ›

One small study in 2017 observed 37 overweight or obese women ages 30 to 50. The researchers found that practicing Pilates for eight weeks was effective for: weight loss.

Will you see results from Pilates a week? ›

Once a week is not ideal, but you will see some benefits regardless. You will will learn the exercises and gain some confidence in creating access to your core support. If you continue working out once a week for several months, you will begin to create some change in your movement patterns.

What should I eat while doing Pilates? ›

Pilates Nutrition Plan
  • A protein shake that uses fruit can be a convenient choice. You can adjust the portion size to suit you.
  • Peanut butter on whole grain bread offers a quick source of complex carbohydrates and protein.
  • Yogurt with fruit or a small portion of oatmeal can provide carbohydrates.
Oct 4, 2020

What should I eat after Pilates? ›

Post Pilates meals that are nice, and nutritious:
  • Any smoothie from our Kaya Prahran Espresso Bar — if you're making one at home, be sure to stock up on a good quality protein powder. ...
  • A bowl of Greek yoghurt with fruit, nuts and oats. ...
  • An egg and vegetable omelette — roasted sweet potato, egg and spinach.
Sep 13, 2019

Will Pilates everyday will I see results? ›

By providing variety within the workouts, ensuring not to over-stress one particular body part in a single session, and not repeating the same routine over and over again, Pilates provides a regime that can be safely undertaken daily. Now having said that, you don't HAVE to do Pilates every day to get results!

Is Reformer Pilates 2x a week enough? ›

If you are brand new to Pilates reformer or it has been a while since you have done workouts on this machine, then 2-3 times a week is likely enough. However, if you have time, you can go for more sessions per week.


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