By a Professional Ballet Dancer & Pilates Instructor
One of the questions I’m asked most often is:
“Can Pilates help me lose weight?”
The short answer is yes—but perhaps not in the way most people think.
After spending years training and performing as a professional ballet dancer, I learned that creating a lean, strong, beautifully balanced body isn’t about punishing yourself with endless cardio or chasing the number on the scales. It’s about moving intelligently, building strength from the inside out, and developing consistency.
That’s exactly why I fell in love with Pilates.
Today, as a Pilates instructor, I’ve helped women of all ages discover that Pilates isn’t simply an exercise method—it’s a way of moving that transforms how your body looks, feels and functions.
If your goal is sustainable weight loss, improved muscle tone and greater confidence, here’s what you need to know.
Weight Loss vs. Body Transformation
When people say they want to “lose weight,” what they’re often really mean is that they want to:
- Feel more confident in their clothes
- Tone their arms, legs and stomach
- Build a stronger core
- Improve their posture
- Feel fitter and more energetic
- Create a lean, sculpted physique
These are exactly the changes Pilates is designed to support.
Rather than focusing purely on burning calories, Pilates improves your overall body composition by helping you build lean muscle while reducing body fat over time.
And that’s a much more meaningful measure of progress than the number on the scales.
Why Pilates Creates Long, Lean Muscles
One of the biggest lessons I took from my years in ballet is that strength doesn’t have to look bulky.
Professional dancers develop incredible strength through controlled, precise movements that require stability, balance and endurance.
Pilates follows these same principles.
Every exercise activates multiple muscle groups simultaneously while targeting the deep stabilising muscles that support your spine, pelvis and joints.
Over time you’ll begin to notice:
- Stronger deep abdominal muscles
- Lifted glutes
- Toned arms
- Leaner-looking legs
- Improved posture/ Standing and sitting taller
- Increased flexibility
- Greater balance and coordination
These improvements don’t happen because Pilates magically changes your body overnight.
They happen because you’re teaching your body to move more efficiently and building strength that supports you in everyday life.
The Scale Doesn’t Always Reflect Your Progress
This is something I remind every client.
Many women become frustrated when they don’t see a dramatic drop in weight after a few weeks.
Yet at the same time they notice:
- Jeans fitting better
- Their posture and stance is straighter
- Stronger and more elegant arms
- More definition and lengthen through the legs
- Compliments from friends and family (as extra plus!)
This is known as body recomposition.
As you build lean muscle and gradually reduce body fat, your shape changes.
Since muscle is denser than fat, you may not lose a significant amount of weight—but your body can look completely different.
This is one of the reasons Pilates delivers such beautiful, lasting results.
Pilates Does More Than Strengthen Your Body
One of my favourite things about Pilates is that it supports both your physical and mental wellbeing.
Unlike high-impact workouts that can sometimes leave you feeling exhausted, Pilates encourages controlled breathing, mindful movement and body awareness.
Many of my clients leave a session feeling:
- Calmer
- More energised
- Less stressed
- Mentally refreshed
Reducing stress and improving movement quality can support healthier lifestyle habits, making it easier to stay consistent with exercise and nutrition over the long term.
And consistency is what creates lasting change.
Can You Lose Weight with Pilates Alone?
You certainly can improve your body composition through Pilates alone.
However, if your goal is to maximise fat loss while creating a lean, sculpted physique, I recommend combining Pilates with:
- Regular walking
- Resistance or strength training
- Adequate protein
- Balanced nutrition
- Quality sleep
- Hydration
This creates the ideal environment for building muscle while supporting healthy fat loss.
Pilates provides the foundation.
Nutrition fuels your body.
Strength training increases muscle mass.
Together, they work beautifully.
How Long Does It Take to See Results?
Everyone’s journey is different, but this is what I commonly see with my clients.
Weeks 1–2
You’ll just learn and discover how to begin your journey and where you your mind needs to be in order to start. Your body begins to learn the movements, find the “right” feeling and slowly engage your muscles with control.
Weeks 3–4
Your muscles begin to feel firmer, your movement becomes more controlled and your clothes may start fitting differently. You’ll notice improved posture, stronger core engagement and increased body awareness.
Weeks 5–8
You’ll often begin seeing more definition through your waist, arms, glutes and legs while feeling stronger in everyday activities.
After 8–12 Weeks
With consistent Pilates, balanced nutrition and regular movement, many people notice significant improvements in strength, muscle tone, posture and overall body confidence.
Why Ballet and Pilates Work So Beautifully Together
As a former professional ballet dancer, I often incorporate ballet-inspired movement into my Pilates teaching.
Ballet develops:
- Elegant posture
- Deep core strength
- Flexibility and Strength at the same time!
- Balance
- Graceful movement
- Body awareness
Pilates complements these qualities perfectly.
You don’t need dance experience to enjoy the benefits.
My goal is to help every client experience that same feeling of moving with strength, control and confidence, whether they’re stepping into a Pilates studio for the first time or returning after years away from exercise.
Ready to Experience Pilates Like a Ballerina?
If you’ve ever admired the strength, elegance and posture of dancers, I’d love to show you how Pilates can help you develop those same qualities.
That’s exactly why I created my Pilates Like A Ballerina – 8 Week On Demand Online Program.
This progressive program is designed to help you:
- Build long, lean strength
- Improve posture and flexibility
- Cculpt your core, arms and legs
- Increase confidence in your movement
- Enjoy structured workouts you can complete anytime, anywhere
Whether you’re a complete beginner or already have Pilates experience, the program guides you step by step so you always know what to do next.
Instead of guessing which workout to choose, you’ll have a clear plan that builds your strength and technique week by week.
Prefer Private Pilates Sessions?
If you’re located in Melbourne, I also welcome clients into my private Pilates studio in Kew East.
Private sessions are ideal if you’d like personalised guidance, individual programming and hands-on coaching tailored to your goals. These sessions are led by Professional Ballerina, Martelle Cho.
Together we can focus on:
- Improving posture
- Building core strength
- Injury prevention and rehabilitation
- A program that suits your abilities and is achievable!
- Increasing flexibility
- Weight management
- Ballet-inspired conditioning
- Overall movement quality
Every body is different, which is why every private session is designed specifically for you.
Many of my clients enjoy combining one-on-one sessions with my online program so they have expert support while continuing their Pilates practice from home.
Final Thoughts
Weight loss is often the reason people discover Pilates.
But it’s rarely the reason they stay.
They stay because they feel stronger.
They move with more confidence.
Their posture improves.
Everyday activities become easier.
They begin appreciating what their body can do rather than focusing solely on what it looks like.
As someone who has spent a lifetime training through ballet and now teaching Pilates, I truly believe that movement should leave you feeling empowered—not exhausted.
Pilates isn’t about chasing perfection.
It’s about creating a body that is strong, balanced, resilient and capable of supporting you for years to come.
If you’re ready to begin your own journey, I’d love to help you.
Whether that’s through my Pilates Like A Ballerina 8-Week On Demand Online Program or in my private Pilates studio in Kew East, Melbourne, I’m here to help you move with strength, confidence and grace -one session at a time.
Martelle 
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