If there’s one thing the fitness routines of Bollywood icons like Kareena Kapoor Khan, Alia Bhatt and Janhvi Kapoor have in common, it’s not some magical elixir for their youth and glamor – it’s their dedication to Pilates.

Over the past few years, Pilates has become a hot topic in the fitness industry. Although in India, it is now gaining prominence, Bollywood celebs have been crazy about Pilates for quite some time now.

But if you don’t know, let us give you a crash course.

What exactly is Pilates?

Pilates is a form of low-impact exercise that focuses on strengthening muscles and improving flexibility, balance and posture.

“The exercises emphasize controlled movements, core strength and proper alignment,” says Dr Vipul Lunawat, fitness expert and founder-director of the Institute of Sports Science and Technology, Pune.

Dr Lunawat says there are some basic principles of Pilates, such as:
1. Concentration: Conscious engagement with each activity.
2. Control: The accuracy and dexterity of your body movements.
3. To center: Focus on your core, often called the “powerhouse.”
4. Flow: Smooth, continuous motion.
5. Precision: Attention to detail in form and technique.
6. Breathing: Proper breathing control to enhance movement and relaxation.

From World War I to celebrity favorites

Meenal Pathak tells India Today Pilates was developed by Joseph Pilates as a method of rehabilitating injured soldiers and dancers in the early 20th century during World War I.

Meenal says, “Today, this has become especially relevant due to our sedentary lifestyle, poor posture and sitting for long periods of time, which often leads to problems like wrist pain, shoulder pain and joint discomfort. ”

According to them, Pilates is highly effective (for both men and women) To address these problems, it focuses on improving mobility and flexibility, among other benefits. It works wonders for posture, core strength and spinal health. Pilates is all about strengthening, lengthening, and protecting your spine, making it an excellent choice.

Now, there are two ways to do Pilates: mat Pilates (which is done with little or no equipment) and the one that is more famous and loved by celebs is the second type – which uses a machine called a reformer.

This Reformer Pilates is very much discussed not only on social media, because it is liked not only by Bollywood celebs but also by influential people.

According to Meenal, “Mat Pilates is a great way to start. This allows you to build strength and learn proper alignment without any equipment. Small props like resistance bands can enhance the workout, but they aren’t essential.

For those who want more variety, reformer Pilates uses machines with springs and straps to increase resistance. “The essence of Pilates lies in core engagement, and this can be achieved with or without equipment,” says Abhishek Bhadauria, head coach at MultiFit.

Weight Training and Pilates: Which Can Help You Lose Weight Fast?

Now, the question of the hour is that if you are trying to lose weight, which one can help you reach the goal faster and which one should you give priority to? We spoke to experts and let’s take an in-depth look at both.

1. Burn calories

• weight training: A high-intensity session burns more calories than Pilates and induces the afterburn effect (EPOC), where the body continues to burn calories after a workout.
• Pilates: Although it generally burns fewer calories, advanced Pilates sessions involving faster variations or reformer machines can increase calorie expenditure.

2. Muscle Building and Metabolism

• weight training: Builds lean muscle, increases resting metabolic rate (RMR) to burn calories over longer periods of time.
• Pilates: Tones muscles and increases functional strength, but its effect on RMR is less significant.

Abhishek says, “Pilates excels at improving flexibility, balance and core strength, making it an excellent choice for those seeking low-impact exercise or rehabilitation. On the other hand, weight training is ideal for building muscle and boosting metabolism. Ultimately, the best choice depends on personal goals and preferences.”

3. Functional Benefits

• Pilates: Excellence in flexibility, balance and posture reduces the risk of injury. As Dr. Lunawat explains, “Pilates is important for mobility and flexibility, which are often overlooked in traditional strength training but are important for long-term health and injury prevention.”
• weight training: Bone density and overall strength improves, which is essential for physical flexibility and metabolism.

Ultimately, as fitness enthusiast Jashan Bhumkar says, “Both have their merits, but if Pilates motivates you to be active, it is just as effective in the long run.”

Which is faster for weight loss?

In simple words, weight training is helpful in rapid weight loss, mainly because of its calorie burning ability and metabolic benefits. A 2019 study in the Journal of Strength and Conditioning Research found that resistance training significantly improves body composition by reducing fat while preserving lean muscle.

Dr Lunawat says, “The combination of weight training and a calorie-controlled diet is ideal for quick results. But Pilates can play a complementary role, improving mobility and aiding recovery.”

Meenal says, “If your goal is to lose weight, you have to create a calorie deficit. Pilates tones and builds functional strength, but adding weight training will help preserve muscle.

Why not combine the two?

For maximum benefits, a balanced routine combining Pilates and weight training is ideal.

“Strength training is important for athletes, but it is equally important to ensure optimal flexibility and mobility to enhance performance and prevent injuries,” advises Dr. Lunawat.
For example, your weekly routine might include:

• 3 sessions of weight training to build muscle and boost metabolism.
• 2 sessions of Pilates for recovery, flexibility and functional strength.

last words

Choosing between Pilates and weight training depends on your fitness goals:

• Weight training is more effective for rapid weight loss and muscle gain.
• For better posture, flexibility and a balanced body, Pilates is invaluable.

However, the ultimate solution lies in integration. As Dr Lunawat says, “Fitness is not about choosing one over the other. It’s about finding the balance that works best for you. Both Pilates and weight training have unique benefits, and together they can create a complete fitness regime.

So, whether you’re improving your deadlifts or roll-ups, remember: consistency and enjoyment are the cornerstones of a sustainable fitness journey!