Over the past two decades, I’ve had people ask me if maybe they’re too fat for Pilates? This has come from people who had a little at their middle, AND from people who had a lot. Your own perception of "fat" is simply that, and it's different for everyone.
But the answer is NO. You’re not too fat for Pilates.
Whether you feel heavy because you’re 15 lbs. or 250 lbs. overweight, it’s possible to have a Pilates practice. There’s no reason not to get started. It's only your fear that's holding you back.
If you’re concerned, let me clarify why you’re not too fat for Pilates…
Your teacher can modify for anything
If there’s an exercise that you feel isn’t possible because of some extra bulk, your teacher can modify the exercise to suit you. Maybe you’re not lying on your back, but you’re sitting – even up onto a chair. Instead of lying on your stomach, you could work on all fours. Your instructor can always find a way to make the essence of the movement or the shape possible, even if the way you approach it is slightly different.
Most exercises you shouldn’t be trying to “fold” into
If you have a bigger belly, you may think you can’t ‘scoop’ – getting into a round shape – but that’s not true. Your round shape doesn’t come from folding into yourself, or collapsing onto yourself, it comes from lifting through your upper back and pulling back through your stomach AND engaging your glutes & hamstrings (but not clenching!).
It doesn’t even matter how scooped you actually get, the work comes from trying to get there, so doing the work will strengthen everything regardless of how ‘round’ you become.
It might be a slower start
Depending on your body awareness, your fitness level, and your size, you might take the start of your Pilates practice a little slower. Finding your shapes or modifying the exercises might mean you don’t do as many of them at the start, but eventually you’ll be able to do most of the exercises. Slow and steady always wins the race, and you’ll be able to speed up eventually if you want to!
During your practice, if you find exercises that don’t work for your body (as so many people, overweight or not, tend to), you leave them and work on those shapes in different places. You might be able to do them in the future, but even if you don’t, it doesn’t matter. Take what DOES work and build from there.
Anyone should start their Pilates practice without the impression they’ll be amazing overnight, and having a healthy outlook, like being happy doing any part of the movements, rather than berating yourself for not doing all of them, will be the start of a successful practice. Good advice for everyone, of any size!
You can do the exercises sitting instead
If you find it hard to get up and down off the floor because of your size, you can make your Pilates practice possible by sitting on a bolster, cushion, platform, etc., or by using a chair. There IS such a thing as Chair Pilates! Eventually you’ll get strong enough to work your way to the floor. Baby steps make anything possible; you just have to give it time and effort.
All bodies need to move, find connection, strength, and mobility!
Regardless of your size, your body needs it all. If you’re looking to change your shape, your strength, and your mobility, Pilates is a great way to find all the connection you need to give your body more support. Having muscles that support you better will decrease the impact your extra weight has on your joints, whether it’s 30 lbs. or 200. We can all use better movement!
Get a guide
Most of the demonstrations of Pilates you see online are by thin women in great shape. It can be demoralizing thinking that Pilates isn’t possible because you’re not a string bean trying to do all the things. When you first start, get yourself a qualified Pilates teacher. They’ll cheer you on, help you make modifications that will work in your body, and show you what IS possible, no matter your size.
If your instructor isn’t accommodating, makes you feel uncomfortable, or isn’t supportive, FIND YOURSELF A NEW ONE. The best Pilates instructors want everyone, of any size, shape, or color, to feel better with Pilates. We teach it because we love it, and we want you to love it, too. Our goal is to not only help you get stronger, but to have you leaving happy and with that fabulous “Pilates feeling”.
Don’t spend one minute of your precious time or money with someone who doesn’t make you feel like anything is possible!
Having a successful Pilates practice is possible at any size, you just have to be willing to take your time, put in effort, and work with your teacher to find what works for you. This holds true regardless of your weight, your age, or your fitness level.
The key is finding our own connections, learning what works and what doesn’t in our own body from the start, using props to help, and respecting our limitations.
Are you ready to get started? It’s not as scary as you think. You can do this!
Xo, Kimberly
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