If your goal is a more toned, defined body, you’ve probably wondered whether you should be doing Pilates vs. yoga. Both have huge followings, both can improve flexibility and strength, and both can leave you feeling wonderfully worked out.
But which one actually tones your body faster?
The short answer is Pilates usually has the edge if your main goal is muscle definition and a stronger-looking core. However, yoga can absolutely improve muscle tone too, particularly if you choose a more physically demanding style.
The real answer depends on what you mean by “toned,” how often you exercise, what type of classes you do, and what the rest of your routine looks like.
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Let’s break it down.
What Does “Toning” Your Body Actually Mean?
First, let’s clear up a common fitness myth.
There isn’t a special type of exercise that magically “tones” a muscle. When people talk about toning, they usually mean building or maintaining muscle while reducing enough body fat for the muscle underneath to look more defined.
That means strength training, regular movement, nutrition, sleep and overall activity all play a role.
Pilates and yoga can both strengthen your muscles, but they do it in slightly different ways.
Pilates vs. Yoga: The Main Difference
Although Pilates and yoga overlap in some ways, they were developed with different goals.
Pilates tends to focus heavily on controlled movement, core strength, posture, stability and muscular endurance. Many exercises involve small, precise movements that keep your muscles under tension.
Yoga is a broader practice. Depending on the style, it can range from gentle stretching and relaxation to a seriously challenging workout involving strength, balance and sustained poses.
If you’re comparing a traditional Pilates class with a gentle yoga class, Pilates will generally feel more directly focused on muscle conditioning.
But compare Pilates with a vigorous Vinyasa or Ashtanga class, and the difference becomes much less obvious.
Why Pilates Is Excellent for Toning
Pilates has a reputation for creating that long, lean, sculpted look. While the idea that Pilates literally makes your muscles “longer” isn’t quite accurate, there is a reason people notice changes in their bodies.
Pilates involves plenty of controlled resistance work.
You may spend an entire session working your:
Abdominals
Glutes
Inner and outer thighs
Hips
Back
Shoulders
Arms
And because Pilates exercises often involve slow, deliberate movements, your muscles can spend quite a lot of time under tension.
That can make Pilates particularly effective for developing muscular endurance and strength, especially in your core and lower body.
Pilates and Your Core
This is probably where Pilates really shines.
Your core is involved in an enormous number of Pilates movements. You aren’t simply doing traditional crunches, either.
Exercises such as leg circles, hundreds, roll-ups, planks and variations of bridges require your abdominal and stabilizing muscles to work together.
Over time, this can improve core strength and make your midsection feel firmer and more supported.
Of course, doing hundreds of abdominal exercises won’t specifically burn belly fat. You can’t choose where your body loses fat.
But stronger abdominal muscles can contribute to a more defined appearance when combined with an overall healthy lifestyle.
What About Yoga?
Yoga can definitely build strength and improve muscle definition.
The key is choosing the right type.
A gentle restorative yoga class is fantastic for relaxation, mobility and stress management, but you probably won’t get the same muscular conditioning as you would from a challenging Pilates class.
On the other hand, more vigorous styles such as Vinyasa, Ashtanga and Power Yoga can be surprisingly demanding.
Holding poses such as:
Plank
Side plank
Chair pose
Warrior poses
Boat pose
Crow
Downward-facing dog
requires your muscles to work hard.
Yoga also challenges your body through balance and stability, which can recruit muscles you don’t always notice during conventional workouts.
Pilates vs. Yoga for Your Abs
If your primary goal is a stronger, more defined core, I’d give Pilates the advantage.
Pilates puts a tremendous amount of attention on the core and teaches you to stabilize your torso while moving your arms and legs.
Yoga can certainly strengthen your abs, particularly through planks, boat pose and other challenging positions.
However, Pilates tends to include a much larger selection of exercises specifically designed around core conditioning.
Winner: Pilates
Pilates vs. Yoga for Your Legs and Glutes
This one is much closer.
Pilates has plenty of exercises that target the glutes and thighs, including bridges, side-lying leg exercises, lunges and resistance-based movements.
Yoga can also seriously challenge your legs. Holding Warrior II or Chair pose for an extended period can have your thighs shaking before you know it!
If you want targeted glute and thigh conditioning, Pilates may be more consistently effective.
If you want strength combined with mobility, balance and flexibility, yoga has plenty to offer.
Winner: Pilates for targeted muscle conditioning.
Pilates vs. Yoga for Flexibility
Here, yoga takes the prize.
Flexibility is one of yoga’s biggest strengths.
Regular yoga practice can take your body through a wide variety of positions and encourage you to work on your range of motion. Different forms of yoga also incorporate stretching into almost every session.
Pilates can improve flexibility too, particularly because you’re moving your joints through controlled ranges of motion.
But if flexibility is a major goal, I’d lean toward yoga.
Winner: Yoga
Which Burns More Calories?
This is where things get complicated.
Neither Pilates nor yoga is necessarily a huge calorie-burning workout compared with running, cycling or other vigorous cardiovascular exercise.
However, the intensity makes a difference.
A gentle yoga class might burn relatively few calories, while a fast-paced Power Yoga session can be much more demanding.
Likewise, a beginner mat Pilates class is different from an advanced reformer Pilates workout.
If your ultimate goal is to lose body fat and reveal more muscle definition, I’d avoid obsessing over which one burns the most calories.
Instead, choose the exercise you enjoy enough to do consistently and combine it with regular cardiovascular activity and strength training.
Which Gives Results Faster?
If you’re specifically asking, “Which will make my body look more toned sooner?”, Pilates probably wins.
That’s because it tends to provide more direct muscular conditioning, particularly around the core, hips, thighs and glutes.
Some people also notice improvements in posture relatively quickly. Standing taller and becoming more aware of your alignment can make you look more streamlined even before significant physical changes occur.
But don’t expect dramatic results after a handful of classes.
Your results depend on your starting point, exercise frequency, diet, genetics, sleep and overall activity.
Consistency matters much more than whether you choose Pilates or yoga.
How Often Should You Do Pilates or Yoga?
If you’re trying to get more toned, I’d aim for around three to four sessions per week, assuming your body is recovering well.
For example, you could do:
Monday: Pilates
Tuesday: Brisk walk or cardio
Wednesday: Yoga
Thursday: Rest or gentle movement
Friday: Pilates
Saturday: Strength training or cardio
Sunday: Yoga or rest
You don’t need to spend hours exercising every day.
In fact, doing a manageable routine consistently is usually far more realistic than throwing yourself into an intense seven-day-a-week program and burning out after two weeks.
Can You Do Pilates and Yoga Together?
Absolutely.
In fact, I think this can be one of the best combinations.
Pilates gives you focused core and muscle conditioning, while yoga brings flexibility, balance, mobility and relaxation.
You don’t have to choose one and completely abandon the other.
For example, you might do Pilates two or three times a week and yoga once or twice a week.
This gives you a nice mixture of strength, mobility and mindful movement.
What If You Want to Lose Weight Too?
This is important because “toning” and “weight loss” aren’t exactly the same thing.
Pilates and yoga can contribute to a weight-management routine, but neither should necessarily be your only form of exercise if fat loss is your primary goal.
I’d combine your Pilates or yoga sessions with plenty of everyday movement.
Walking is particularly underrated.
A daily walk can increase your overall activity without leaving you exhausted or requiring complicated equipment.
You can also include cardiovascular exercise and, if appropriate for you, traditional resistance training.
And don’t forget nutrition.
You can’t exercise your way out of an overall diet that consistently provides more energy than your body needs.
Pilates vs. Yoga: Quick Comparison
Core strength: Pilates
Muscle endurance: Pilates
Targeted toning: Pilates
Flexibility: Yoga
Balance: Yoga
Mobility: Yoga
Posture: Both
Relaxation: Yoga
Mind-body connection: Both
Beginner-friendly exercise: Both
Building a stronger core: Pilates
Overall movement variety: Both
What About Reformer Pilates?
If you’ve only tried mat Pilates, you may be surprised by reformer Pilates.
The reformer uses springs, pulleys and a moving carriage to provide resistance. That can make certain exercises significantly more challenging.
Reformer Pilates can be excellent for building muscular strength and endurance, particularly when the exercises are progressively made more difficult.
However, you don’t need an expensive studio membership to get stronger.
Mat Pilates can still provide a challenging workout, particularly as you progress to more advanced movements.
My Verdict: Pilates Has the Edge for Muscle Conditioning
If I had to pick one specifically for getting a more toned, defined appearance, I’d choose Pilates.
It has a stronger emphasis on controlled resistance, core work, muscular endurance and targeted conditioning.
But I wouldn’t dismiss yoga.
Yoga can strengthen your body, improve flexibility, develop balance and help you become more aware of how your body moves. A challenging yoga class can leave your muscles working just as hard as you expected.
And there’s another important factor: the best workout is the one you actually enjoy doing regularly.
If you love yoga and dread Pilates, you’re probably going to get better results from yoga simply because you’ll stick with it.
FAQs
1. Is Pilates better than yoga for toning?
Generally, yes. Pilates has a stronger emphasis on targeted muscular conditioning, making it particularly useful for developing strength and endurance in the core, glutes, hips and thighs.
2. Can yoga make you look toned?
Absolutely. Yoga can strengthen and condition muscles, particularly more vigorous forms such as Vinyasa, Ashtanga and Power Yoga. However, the results depend on the intensity of your practice and your overall lifestyle.
3. How long does it take to see results from Pilates?
Some people notice improved posture, core control and body awareness within a few weeks. Visible changes in muscle definition generally take longer and depend on how frequently you exercise, your starting point, nutrition and overall activity.
4. Can Pilates flatten your stomach?
Pilates can strengthen your abdominal muscles and improve posture, which may make your stomach appear firmer. However, Pilates cannot specifically burn belly fat. Overall body-fat reduction requires a broader approach involving nutrition and physical activity.
5. Is yoga or Pilates better for weight loss?
Neither is necessarily a magic weight-loss workout. More vigorous forms of either can increase energy expenditure, but combining them with regular walking, cardio, strength training and appropriate nutrition is generally more effective for managing body weight.
6. Can I do Pilates and yoga on the same day?
Yes, provided your body feels comfortable with the workload. You might even find that Pilates followed by gentle yoga makes a nice combination of strengthening and stretching.
7. Which is better for beginners?
Both can work well for beginners. Pilates may be easier to follow if your goal is specifically strengthening your core and muscles, while yoga is a great choice if you want to work on flexibility, balance and mobility.
The Bottom Line
If your number-one goal is a stronger, firmer and more defined-looking body, Pilates gets my vote.
If you want flexibility, balance, mobility and relaxation alongside strength, yoga may be the better choice.
But honestly, you don’t have to pick sides.
Pilates + yoga + regular walking + some form of resistance training can make a fantastic all-around fitness routine.
And remember, the goal isn’t to find the workout that promises the fastest transformation. It’s to find movement you enjoy enough to keep doing.
That’s where the real results happen.
Resources
Cavina AP de S, et al. (2020). “Effects of the Mat Pilates Method on Body Composition: Systematic Review With Meta-Analysis.” Journal of Physical Activity and Health.
Useful for the sections discussing Pilates and body composition.
View the study on PubMed
NHS – Physical activity guidelines for adults aged 19–64.
The NHS specifically lists both yoga and Pilates as muscle-strengthening activities and recommends strengthening the major muscle groups on at least two days per week.
NHS Physical Activity Guidelines
UK Chief Medical Officers’ Physical Activity Guidelines.
A strong authoritative source for the article’s discussion of strength training, aerobic exercise and maintaining muscle. Current UK guidance recommends muscle-strengthening activities at least twice a week alongside aerobic activity.
UK Chief Medical Officers’ Physical Activity Guidelines
CDC – Physical Activity Basics: Adults.
Another authoritative source supporting the recommendation to combine aerobic exercise with muscle-strengthening activity. The CDC recommends at least 150 minutes of moderate activity weekly plus muscle-strengthening exercise on two days.
CDC Adult Physical Activity Guidelines
