If you’ve been on social media lately, you might have heard about the Pilates princess body type.
This term has been trending, especially among young women, to describe a lean and toned look achieved through effective Pilates workouts.
But what does it really mean to have a Pilates princess body, and how do you get one?
In this blog post, we’ll break down exactly what this body type is, how Pilates can help you get a strong and graceful physique, and why you don’t have to choose between being a Pilates princess or a weightlifting queen.
What Is the Pilates Princess Body Type?
The Pilates princess body type refers to a fit, feminine physique that many Pilates enthusiasts aim for.
Think someone who does Pilates regularly: strong core, flat tummy, toned arms and legs, and excellent posture.
They look lean and athletic, not overly muscular. Pilates workouts focus on core strength, stability, and high repetitions with low resistance, which helps create that toned look.
The phrase Pilates princess became popular on TikTok and Instagram. It even comes with a whole aesthetic of pastel workout outfits and green smoothies.
(But you don’t need a crown or a pink yoga mat to be a Pilates princess)
Essentially, it’s about being strong and confident in a slimmer, toned body. Anyone can work toward this look with the right exercise habits and a healthy lifestyle.
5 Easy Steps To Achieve a Pilates Princess Body
So, how do you actually get that lean and toned Pilates look? Well, the good news is you don’t need a fancy gym or heavy weights.
Here are some simple steps to help you achieve your goal:
Do Pilates regularly
Aim to do Pilates about 3 to 4 times a week. Consistency is key.
Wall Pilates exercises or other pilate moves will strengthen your core and tone your whole body.
Each routine can be around 30 to 60 minutes, but even 20 to 30 minutes of focused Pilates can make a difference if you’re busy.
Here are a few effective moves that you can easily do for that lean, toned look:
- Wall Roll Downs — stretch your spine and improve posture
- Leg Slides — work your thighs and core at the same time
- Glute Bridges — lift your hips and fire up your booty
- Side-Lying Leg Lifts — tone those outer thighs (yes, they’ll burn)
- Wall Planks — activate your core without hurting your wrists
Repeat these 8–12 times, 2–3 rounds, a few times a week, and you’re good.
Focus on form and control
Pilates is all about slow, controlled movements and proper form. Engage your core (your belly and back muscles) in every move.
And quality matters MORE than quantity.
It’s better to do 5 moves with good form (like planks or bridges) than 15 rushed ones. Good form ensures you’re working the right muscles and helps prevent injury.
Progress gradually
As you get stronger, challenge yourself more. (even just a bit)
You can add more reps or try more advanced Pilates moves over time. If you’re doing mat Pilates, consider trying a reformer class or using small equipment like resistance bands or a Pilates ring.
These add a bit of resistance to help build strength without making you bulky.
Add some cardio
Pilates is great for muscle tone, but adding light cardio workouts can help burn extra fat for a leaner look. You don’t have to do anything extreme.
Go for brisk walks (the classic hot girl walk), jog lightly, or even dance around for fun. Even 20 to 30 minutes of walking or gentle cycling on off-days will help keep your metabolism up and body fat down.
Be consistent and patient
Changes won’t happen overnight.
It might take a few weeks to see visible toning. But you might feel improvements even sooner, like better posture and core strength. (Stick with it)
Think of Pilates as a lifestyle, not a quick fix. Every session is progress. Keep going, and your body will become leaner and stronger in time.
Following these steps will put you on the path to that Pilates princess physique.
Remember, everyone’s body is different. Your version of lean and toned will be unique, and that’s perfectly okay.
Combining Pilates with Other Workouts
Some people online act like you have to choose between being a Pilates princess or a muscle mommy (a nickname for women who lift heavy). You can absolutely do both.
In fact, combining Pilates with other forms of exercise can give you the BEST of both worlds.
Pilates will give you a strong core, improve your flexibility, and tone your muscles. Weight training, on the other hand, can help build overall strength and shape your muscles in ways Pilates might not.
For example, doing some squats or deadlifts each week can strengthen your legs and bones, while Pilates keeps your core and posture on point. There’s nothing wrong with picking up a pair of dumbbells along with your Pilates routine. (It won’t turn you into the Hulk!)
In reality, it can actually help you get more muscle definition.
Also, don’t forget about cardio for heart health. If you enjoy activities like swimming, biking, or running, you can include those too. Many Pilates fans love adding daily walks or a weekend hike, which helps endurance and burns extra calories.
The bottom line is you don’t have to pick one style of workout. Feel free to be a Pilates princess and hit the weight rack sometimes. Mixing workouts keeps exercise fun and your body challenged.
Plus, a balanced exercise routine with Pilates, strength training, and cardio will make you fit, healthy, and truly strong from the inside out.
Diet Tips for a Lean and Toned Body
Exercise is huge for shaping your body, but diet plays a major role too. To support that Pilates body, you need to fuel yourself with the right foods.
Many Pilates enthusiasts love their green smoothies and matcha lattes (and hey, those can be healthy!), but you don’t need any fancy detox drinks or strict diets.
Just focus on simple, wholesome nutrition. Here are some diet tips to help you stay lean and energized:
- Lean protein: Protein helps repair and build your muscles. Include protein in each meal, like chicken, fish, eggs, beans, or tofu. This helps you recover after Pilates sessions and keeps you full.
- Fruits and veggies: These are packed with vitamins and fiber. They help your body recover and keep your skin glowing. Aim to eat a variety of colorful fruits and vegetables every day. Think berries, apples, leafy greens, carrots, and broccoli.
- Healthy carbs: Carbohydrates give you energy to exercise. Choose whole-grain or complex carbs that keep you full longer. Great options are brown rice, whole wheat bread, quinoa, oats, or sweet potatoes. Don’t be afraid of carbs. They fuel your workouts.
- Good fats: Healthy fats support your brain and hormones, and they help you absorb nutrients. Include foods like avocados, nuts, seeds, or olive oil in moderation. For example, add a quarter of an avocado or a small handful of almonds to your meal.
- Stay hydrated: Drink plenty of water throughout the day. Being well-hydrated helps your metabolism and your performance in workouts. Sometimes when you feel tired or hungry, you’re actually just thirsty, so keep a water bottle handy.
Remember, the goal is balance.
You don’t have to cut out all treats or follow a super strict meal plan. If you want a piece of chocolate or a latte, that’s okay. Just enjoy it in moderation.
Eating well most of the time will give you the energy to do Pilates and help your muscles recover, which in turn gives you that toned look.
Your Pilates Princess Routine Begins Now
The Pilates princess body type isn’t about being an actual princess. (No tiara required) It’s about being strong, graceful, and confident in your own skin.
Pilates can definitely help you get a leaner, toned body, but the real magic is in how you feel.
When you stand taller (thanks to a stronger core) and move more easily (thanks to flexible muscles), you’ll feel like a REAL royalty in your daily life.
Remember that everyone’s fitness journey is personal. You might notice better posture and mood even before you see big changes in the mirror. And that’s a win.
Stay consistent with your Pilates workouts, mix in other activities you enjoy, and nourish your body with good food. Over time, you’ll notice you stand a little straighter, your abs and arms get more defined, and you feel more energized.
So roll out your mat and get started.
Embrace your inner Pilates princess. You’ve got this.
Frequently Asked Questions
1. What is the Pilates Princess body type?
It’s a fun name for the lean, toned body you can get from doing Pilates. Think of a body with a flat stomach, toned arms and legs, and good posture. It’s a fit, strong look without any bulk.
The term became popular on social media to describe that Pilates-trained look.
2. Can Pilates help me lose weight?
Yes, Pilates can help with weight loss, especially when combined with a healthy diet. Pilates workouts burn calories and build muscle. While it may not burn as many calories in one session as something like running, it still helps you burn fat.
Plus, the muscle you build will boost your metabolism slightly. For best results, do Pilates regularly and pay attention to your food portions and choices.
3. Will Pilates make me bulky or just toned?
Pilates will tone and strengthen your muscles without making them bulky. The exercises use your body weight and sometimes light resistance to create long, lean muscle tone.
Most women won’t bulk up from Pilates; instead, you’ll get a firmer core, more defined arms and legs, and better posture. If you do want more muscle shape or size, you can always add some weight training to your routine as well.
4. How often should I do Pilates to see results?
Aim to do Pilates about 3 to 4 times a week to start seeing and feeling results.
After a few weeks of regular practice, you might notice your core getting stronger and your body feeling more flexible. Even your clothes might fit a bit better as your posture improves and you tone up.
Remember to give yourself rest days too, so your muscles can recover.
5. Do I need other workouts besides Pilates?
You don’t need other workouts, but adding them can be helpful. Pilates is fantastic for core strength, flexibility, and toning. If you add some cardio (like walking, jogging, or cycling), it can boost your endurance and burn extra calories.
Adding a couple of simple weight training sessions each week can build strength in areas Pilates doesn’t cover as much, like your legs or upper body. Mixing Pilates with other activities can give you a well-rounded fitness routine.
However, if Pilates is what you love, it’s okay to make it your main form of exercise. You’ll still get great benefits.
