Janhvi Kapoor Swears By Pilates To Tone Her Glutes: How This Exercise Promotes Weight Loss

The Dhadak star, often spotted flaunting her toned physique, reportedly swears by Pilates to enhance her flexibility, stamina, and body balance.

Actress Janhvi Kapoor is a well-known Bollywood actress who has inspired us all multiple times with her acting skills, travel diaries, fashion and her enviable curves and fitness schedule. The Dhadak star, often spotted flaunting her toned physique, reportedly swears by Pilates to enhance her flexibility, stamina, and body balance. According to reports, Janhvi Kapoor has been actively training in Pilates for her upcoming movie.

Pilates For Weight Loss

According to a 2021 study published in the National Institute of Health (NIH) titled “Pilates For Overweight Or Obesity: A Meta-Analysis”, this particular form of exercise has been found to effectively reduce body weight and body fat percentage in participants with overweight or obesity.

“The reduction in body weight and body fat percentage appears to be more pronounced in studies including participants with obesity only, and the efficacy of Pilates for the improvement of body weight and BMI appears to be more evident in longer intervention duration,” The study stated.

“Pilates dramatically reduces body weight, BMI, and body fat percentage in adults with overweight or obesity. Large-scale and well-designed RCTs with improved methodology and reporting are urgently needed to further confirm these results.”

What Is Pilates?

Pilates is a type of exercise and body conditioning which was first used as a way for dancers to recover from injury. However, people have recently started practicing Pilates to get the many health benefits of this form of workout. According to WebMD, this form of exercise focuses on precise movements, controlled breathing, and muscle engagement, enhancing muscle tone and stability.

“Pilates focuses on building strength and muscle tissue. This is something referred to as “body recomposition.” Body recomposition helps people build lean muscle mass and raise their basal metabolic rate (BMR), enabling them to burn more calories, including when they are static or resting,” WebMD explains.

“A person’s BMR determines the number of calories they burn while at rest. The more lean muscle tissue a person has, the more calories they require to keep tissue primed and fed. Therefore, the more muscle people have, the more calories their bodies burn while at rest.”

Benefits Of Pilates

Pilates offers a wide range of health benefits that include:

Pain relief, especially for lower back issues
Core strength
Posture
Flexibility
Balance
Coordination
Body awareness
Stress relief
Weight loss
Overall mental well-being

How Often Should I Practice Pilates For Weight Loss?

Another study that was previously reviewed on the effects of Pilates on body composition, published in the Journal of Bodywork and Movement Therapies, highlights that at least 60 minutes of Pilates, for 5 timesper week, and keeping consistent for 4 weeks, has been shown to promote changes in body composition.

As per the Centers for Disease Control and Prevention (CDC), the Physical Activity Guidelines for Americans, adults must perform 150 minutes of moderate to intense activity per week. Therefore, devoting any amount of time to improving fitness is invaluable.

Weight loss requires a calorie deficit. Therefore, to see results, it is important to combine Pilates with a nutritious and high-protein diet along with other forms of exercise.

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