Working out fasted has completely changed my body, my discipline, and my energy.
Especially when I pair it with something low-impact but powerful — like Pilates.
In this post, I’ll share exactly why I always do Pilates on an empty stomach, the benefits I’ve seen, how it affects my glow-up results, and whether it’s right for you too.
💡 Why I Started Working Out Fasted
I started fasting years ago for health, spiritual clarity, and focus. Eventually, I noticed I had more energy for workouts before eating than after.
Especially with Pilates, doing it in a fasted state makes me:
- More focused and connected to my movements
- Less bloated
- More defined and sculpted long term
It’s not about pushing to extremes — it’s about aligning my workouts with my body’s natural rhythm.
✨ Benefits of Fasted Pilates
Here’s what I’ve personally experienced from doing Pilates while fasted (usually after 14–16 hours without food):
🔥 1. Deeper Fat Burn
When you train fasted, your body has no recent fuel, so it taps into stored fat for energy. This helps define your body more visibly — especially when paired with walking and clean eating.
💨 2. Less Bloating, More Core Activation
If I eat first, I feel sluggish and puffy. When I do fasted Pilates, my core feels tighter, and I can activate it better without food sitting in my stomach.
🧠 3. Better Mind-Muscle Connection
I move slower, more intentionally, and focus better when I haven’t eaten yet. Pilates becomes meditative — not rushed.
🧘♀️ 4. Hormone & Energy Balance
Fasted movement (especially low-impact like Pilates) can support:
- Insulin sensitivity
- Cortisol balance
- More steady energy throughout the day
But key: I never do intense HIIT fasted — only gentle, intentional movement like Pilates, yoga, strength training or just walking/jogging.
🌸 My Fasted Pilates Routine (Simple & Effective)
Here’s what my fasted morning movement usually looks like:
1. Hot girl walk (30–60 mins, fasted)
- Clears my head
- Gets my steps in
- Starts my day right
2. 10–30 min Pilates flow
- Either bodyweight or with ankle weights
- I focus on core, glutes, and posture
- Sometimes I follow a YouTube class, or do my own flow
💡 Pro tip: I stretch after Pilates when I’m warm — this is when my body responds best.
🕊️ Should You Try Fasted Pilates?
If you:
- Want a leaner, sculpted look
- Struggle with post-meal bloating during workouts
- Practice intermittent fasting
- Crave a more intentional, feminine morning routine…
Then yes — try it.
Start with a 12–14 hour fast. Walk, then do a 10-minute Pilates session. See how you feel. Then build from there.
💭 But Is It Safe?
Yes — as long as you:
- Hydrate before movement
- Don’t push yourself into exhaustion
- Break your fast with a nourishing, high-mineral meal afterward
- Skip fasted workouts if you’re on your period or feeling weak
🌟 Final Thoughts: Why I’ll Always Start My Day This Way
Fasted Pilates isn’t just a workout — it’s a ritual. It’s me showing up for my body before the world needs anything from me.
It’s quiet, clean, and powerful.
And it’s one of the reasons I feel lean, calm, and glowy — without doing hours of cardio or stressing about food.
Try it for a week. Your body will feel different.
xoxo
Hot Girl Habits 
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