Pilates Exercises For Weight Loss

While traditional Pilates is about conditioning the body and doesn't induce much weight loss, adding a bit of cardio to your Pilates exercises can help you burn extra calories and lose weight. Pilates exercises help strengthen, sculpt and tone the body while building long, lean muscles. In conjunction with a sensible diet and cardio activity, the lean muscle mass that Pilates builds will help with weight loss.

Standing Hundred

This Pilates exercise focuses on your core, your shoulders and your triceps. Position your feet hip-width apart and let your arms hang at your sides with your palms facing behind you. Hold your arms stiff, as if pushing the wall behind you, and briskly pump them up and down, about 5 inches high each time. Perform three sets of 10 repetitions then pause and lift your left leg in front of you, engaging your core muscles to keep you balanced. Continue pumping your arms for another set of 10. Lower your left leg and lift your right leg. Pump your arms again for another set of 10.

Criss-cross Reach

This exercise combines two movements in one. This combo technique will elevate your heart rate and increase calories burned throughout the workout. This is due to the increased strain and fatigue that occurs when performing to movements at once, according to Jillian Michaels in "Making the Cut." Step out about 1 foot to the right with your right foot. Bend down into a right side lunge until your knee forms a 90-degree angle. Lift your left arm up and out, fingers reaching toward the ceiling, then place it behind your head with your elbow bent. Point your right arm out and down so your fingertips are pointing to the floor. Lift your right knee up, pulling it diagonally across your body, toward your right hip. Simultaneously pull your left elbow toward your right knee, crunching your stomach muscles. Lower yourself back into the lunge position on the right side. Repeat on the opposite side. This exercise will work your core, quads and butt muscles, as well as will elevate your heart rate to burn more calories.

Single-Leg Front and Back Kick

This cardio exercise helps elevate your heart rate and encourages strength and balance by building muscles in your core, back and hamstrings. Step forward about 12 inches with your left foot, bending your knee to a 90-degree angle and lowering yourself into a lunge. Hold your hands in front of you with your palms facing in and your elbows bent to a 90-degree angle. Lift your right leg behind you, bending your right knee and kicking it out toward your butt with your foot flexed and toes pointed. Repeat five times kicking back. Then balance on your left foot with your arms extended out and kick your right leg forward to hip-height. Repeat five times. Switch legs and perform both font and back kicks again.