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You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation.

Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.

Pilates focuses on slow, controlled, flowing movements which helps with coordination. It focusses on precision which means that the forces produced during movement are equally distributed between joints and muscle groups. This reduces the likelihood of imbalance between muscle groups.

Pilates can support your quest to eat healthy, as it has a mindfulness component that can help you make more conscious choices about the food you eat.

So what do we mean by toned? The term ‘toned’ can have different meanings for different people. Some people use it to mean looking long and lean whilst others use it to mean having good muscle definition. We might also think of it as having a firmer body rather than a softer one.

If we think of being ‘toned’ as meaning that someone has good muscle definition then we want to know how to get muscle definition.

Start to spin the tailbone up to the sky and peel each vertebra off the mat until the hips are lifted in line with the lower ribs. Articulate the spine back down to the mat.

Performing Pilates regularly means that you are repeatedly using your muscles and the more that you contract your muscles, the better your brain gets at telling them to move.

You the body studio for fitness don’t need heavy weights to build muscle. Pilates builds lean muscle using your body weight, resistance from equipment like the Reformer, and small, targeted movements that keep muscles under tension.

And, because we’d hate to leave you wanting more, why not take a look at our guides to Pilates for beginners and Pilates exercises for beginners, find out about the five simple Pilates moves one MC UK Health Writer and fitness trainer raves about, plus discover the best twenty minute Pilates workouts, for when you're pushed for time.

Combined with a balanced lifestyle, Pilates is a smart, sustainable way to reshape how your body looks and feels.

Both methods work, but if you’re looking for faster toning results, the Reformer provides Em excesso resistance for deeper muscle engagement.

"Extend the arms. Lift the opposite arm and leg whilst the chest lifts a little too. Quicken up the pace when you’re ready."

Being more aware of your body lets you use the right muscles during workouts, which makes them more effective and makes sure your body is working well to tone and shape.