Resistance Training for Skinny Fat – Pilates

Adding muscle mass is the best way to reduce skinny fat (lack of genetic muscle tissue)(1, 2). Weightlifting (3, 4, 5) is the gold standard. But for people who do not have access to weights, what other resistance exercise options are available? Pilates is a popular resistance training alternative to help reduce skinny fat, along with yoga, isometrics, and calisthenics.

What is Pilates? Invented by German-born physical trainer, gymnast, and boxer Joseph Hubertus Pilates (6, 7) in the early 20th century, Pilates is a type of resistance training (8, 9, 10, 11, 12, 15) that uses body weight exercises and/or a reformer machine (13, 14) to challenge muscles. Especially core/abdominal muscles (rectus abdominis, transverse abdominis, and obliques), back muscles (upper, middle, and lower), and hip muscles, while also engaging leg, arm, and shoulder muscles. Aside from a basic mat/blanket, possible equipment (15) includes no less than resistance bands, foam rollers, barrels, and bars.

Although more (16) scientific research is needed, current studies indicate that Pilates is not (17, 18) as effective as weightlifting in terms of adding muscle mass and reducing skinny fat. However, proper Pilates exercises can be a useful complement and/or substitute. Particularly for milder cases (19) of skinny fat.

Resistance Training for Skinny Fat – Pilates

Initially believed to be comprised of 34 exercises (20), nowadays the number is debatable. Nevertheless, Pilates has grown into one of the most popular alternative resistance training routines to reduce skinny fat.

These 18 Pilates exercises are particularly effective for adding muscle mass and reducing skinny fat:

1. 1. Knee Pushups (arms, chest, and shoulders)
   2. Knee Hovers (shoulders, arms, and abdominals/abs)
   3. Side Lift (lateral abdominal, back, and shoulder)
   4. Dead Bug (abdominals/abs)
   5. Cross Crunches (abdominals/abs)
   6. Teaser (abdominals/abs, spinal extensors, and hip flexors)
   7. Swan Dive (abdominals/abs, back, and hip extensors)
   8. Side Plank (internal and external obliques, abdominal/abs, transverse abdominis, quadratus lumborum, gluteus medius and minimus/glutes)
   9. The Hundred (abdominal/abs, rectus abdominis, transverse abdominis, and obliques)
   10. Heel Touches (obliques)
   11. Roll-Up (abdominal/abs, hip flexors, and back)
   12. Leg Pull (shoulders, arms, abdominal/abs, and back)
   13. Superman (back)
   14. Tricep Dips (triceps)
   15. Bridge (gluteus maximus/glutes)
   16. Donkey Kicks (legs and gluteus maximus/glutes)
   17. Squat (quadriceps)
   18. Rise and Plie (legs and calves)

The learn more about each video, click on this Pilates (category) link:

Category: Pilates

Filter: All10 Minutes25 Minutes30 Minutes35 MinutesAbsAdd Muscle MassBeginnerFull BodyGlutesIntenseMaintain MuscleModerateReduce Skinny FatTone Muscle

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References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
2. Skinny Fat Science: Skinny Fat Is More Than Just Normal-Weight Obesity, April 2, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/skinny-fat-is-more-than-just-normal-weight-obesity/
3. Skinny Fat Science: Best Skinny Fat Resistance Exercises, September 4, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/best-skinny-fat-resistance-exercises/
4. Skinny Fat Science: Resistance Training for Skinny Fat – Weight Lifting, 40 Optimal Exercises (with Images), May 7, 2025. https://skinnyfat.fellowone.com/skinny-fat-science/resistance-training-for-skinny-fat-weight-lifting-40-optimal-exercises-with-images/
5. Skinny Fat Science: The Best Skinny Fat Exercise, According to Science, August 2, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/the-best-skinny-fat-exercise-according-to-science/
6. Wikipedia: Joseph Pilates. https://en.wikipedia.org/wiki/Joseph_Pilates
7. BBC News: Pilates inventor honoured with giant class at Manx WW1 internment camp, September 10, 2016. https://www.bbc.com/news/world-europe-isle-of-man-37287262
8. GoodRx: Is Pilates Strength Training?, February 15, 2024, Jody Braverman, CPT, RYT (Reviewed by Sanjai Sinha, MD).
9. Independent, US Edition: Top five Pilates exercises for building muscle, according to a physiotherapist, July 21, 2025, Emilie Lavinia (Fitness and wellbeing editor). https://www.the-independent.com/health-and-fitness/pilates-moves-for-muscle-b2792751.html
10. WikiHow: Can Pilates Build Muscle? The Benefits and Best Exercises, July 9, 2025, Vanessa Kelly and Mason Martinez, BA. https://www.wikihow.com/Does-Pilates-Build-Muscle
11. verywell fit: What Is Pilates?, July 6, 2024, Marguerite Ogle MS, RYT (Reviewed by Kristin McGee, CPT). https://www.verywellfit.com/what-is-the-pilates-method-of-exercise-2704855
12. FIT 850: Can Pilates Help in Building Muscles? The Facts and Benefits Explained, June 13, 2024. https://fit850.com/can-pilates-help-in-building-muscles-the-facts-and-benefits-explained/
13. verywell fit: Pilates Reformer: Benefits and How To Use, June 22, 2024, By Marguerite Ogle MS, RYT (Reviewed by Kristin McGee, CPT). https://www.verywellfit.com/the-amazing-pilates-reformer-2704339
14. Complete Pilates: What is Reformer Pilates: An introduction into how it works. https://complete-pilates.co.uk/introduction-pilates-reformer/
15. WebMD: Pilates, May 2, 2024, Kara Mayer Robinson and Alyson Powell Key (Medically Reviewed by Jabeen Begum, MD). https://www.webmd.com/fitness-exercise/what-is-pilates
16. NIH, National Library of Medicine: Pilates: how does it work and who needs it?, December 29, 2011, June Kloubec. https://pmc.ncbi.nlm.nih.gov/articles/PMC3666467/
17. NIH, National Library of Medicine: Effects of a Pilates exercise program on muscle strength, postural control and body composition: results from a pilot study in a group of post-menopausal women, November 15, 2015, M Bergamin, S Gobbo, V Bullo, T Zanotto, B Vendramin, F Duregon, L Cugusi, V Camozzi, M Zaccaria, D Neunhaeuserer, and A Ermolao.  https://pmc.ncbi.nlm.nih.gov/articles/PMC5005852/
18. ScienceDirect, Journal of Bodywork and Movement Therapies: Is the Pilates method efficient to cause changes in the body composition of healthy individuals? A systematic review, October 2022, Volume 32, Pages 51-59, Lays Liduário Silva, Karolayne Barbosa Mendes da Silva, Lígia de Sousa, and Camila Pinhata Rocha. https://www.sciencedirect.com/science/article/abs/pii/S1360859222000699
19. Scientific Health Quizzes: Scientific Body Type Quiz (Official). https://scientificbodytypequiz.fellowone.com/product/scientific-body-type-quiz-official/
20. Alomoves, The Blog: A Guide to the Original 34 Pilates Exercises. https://blog.alomoves.com/movement/original-34-pilates-exercises