Cellulite is one of those topics that sparks endless debate in health circles — and Pilates studios are no exception. In short: reformer Pilates won’t “cure” cellulite, but it can improve how it looks by changing what’s happening under the skin. Think of it less as a magic eraser and more as a body reshaper that supports circulation, tones muscles, and changes how your skin sits over them.

What exactly is cellulite?

Cellulite happens when fat cells push against connective tissue beneath the skin, creating a dimpled look (often compared to orange peel). It’s incredibly common — affecting around 80–90% of women at some point — and isn’t a sign of poor health. Genetics, hormones, lifestyle, and skin thickness all play a role.

Can reformer Pilates reduce cellulite?

Here’s where the nuance comes in. Pilates won’t directly break down fat cells or alter connective tissue fibres (the culprits behind cellulite). But it does influence the contributing factors:

• Muscle tone: Stronger, more defined muscles create a smoother “foundation” for the skin. Reformer Pilates, with its resistance-based movements, is particularly effective for this.

• Circulation and lymphatic flow: The dynamic, controlled exercises encourage blood flow and lymph drainage, which may help reduce fluid retention that exaggerates cellulite.

• Posture and body composition: Reformer Pilates promotes alignment and core strength, which can subtly change how fat is distributed and carried across the body.

While these changes won’t eliminate cellulite entirely, they can make it less noticeable.

What makes reformer Pilates different from other workouts?

Unlike traditional gym weights, the reformer uses springs and a sliding carriage, giving variable resistance. This creates long, lean muscle fibres rather than bulk. For cellulite, that’s important: the smoother and firmer the muscle structure, the less pronounced dimpling appears.

How long before you notice changes?

People often report feeling stronger and “longer” after 6–8 sessions, but visible changes in tone and shape typically show up after 8–12 weeks of consistent practice. As with most things, consistency is key — stop training, and the benefits taper off.

Are there limits to what Pilates can do?

Yes. Cellulite is partly genetic and hormonal. No amount of Pilates, running, or dieting will erase it completely. That’s why dermatologists often describe cellulite as a “normal structural feature” of the body. The most sustainable approach is combining exercise like Pilates with healthy nutrition, hydration, and, if desired, targeted medical treatments.

What do experts say?

Sports scientists and physiotherapists consistently highlight the benefits of Pilates for circulation, flexibility, and functional strength. According to research summarised by Healthline, while no exercise guarantees cellulite removal, workouts that build muscle and improve blood flow can noticeably reduce its appearance over time.

FAQ

Does reformer Pilates burn fat?
Yes, but moderately. It’s more about muscle endurance and tone than calorie burn.

Can men get cellulite?
They can, but it’s far less common because men’s connective tissue is structured differently.

Should I combine Pilates with other workouts?
Absolutely. Cardio plus strength training plus Pilates gives the most balanced results for body composition and circulation.

Cellulite isn’t a flaw to be “fixed” — it’s a feature of how our bodies store fat. But if the goal is to smooth, tone, and feel more confident, reformer Pilates is a smart, enjoyable option that ticks several boxes at once. And if you’re curious about what else this method can do beyond cellulite, this piece on reformer Pilates goes deeper into its wide-ranging benefits.