How to Tone Your Body with Pilates: Full-Body Toning Workouts
We all have a different set of fitness goals, but toning up is one that many of us share. A toned physique takes time, but early signs often show in a more defined appearance – even at rest.
At FS8, we believe toning goes beyond visible definition. Our workouts blend Pilates, tone, and yoga to build strength, mobility, and length for a sculpted, balanced body. That’s why FS8 classes don’t just tone muscles – they also improve posture, flexibility, and functional strength.
If you’ve ever wondered how to tone your body in a way that feels effective and sustainable, read on. We’re walking you through how to lengthen and strengthen your body with our tried-and-tested toning workouts. Explore our top body toning exercises and brush up on the benefits of Pilates for toning below.
The benefits of body toning exercises
Body toning workouts combine strength training with cardio and functional movement. These exercises don’t just shape the body – they support overall health and wellbeing. The benefits that body toning exercises at FS8 can offer include:
- Strength: Building lean muscle mass is key to definition. However often you train, consistent strength work helps you see results¹.
- Mobility: Resistance training supports strength while improving range of motion. In FS8 classes, we use light weights and resistance bands to challenge muscles safely, with trainers ready to adapt movements to your ability.
- Lengthening: Pilates-style exercises lengthen and strengthen muscles, creating a sculpted, lean appearance without bulk.
- Long-term adaptations: Regular toning improves tendon function, muscle mass, and power. Studies suggest these exercises can also lower blood pressure, reduce joint pain, and transform posture³.
- Endurance: Conditioning sessions improve stamina and efficiency by activating more muscles through higher-rep sequences².
It’s worth noting that results vary. Some people naturally lose fat, build muscle, or recover faster due to genetics⁴. FS8 is designed to bring out the best in everyone, offering a supportive community that motivates, empowers, and adapts to your personal goals. Ready to explore classes tailored to your fitness level? Find your nearest FS8 studio and start your body toning program today.
5 ways to tone your body with FS8
FS8’s holistic training method is built around five pillars. Together, these principles represent the best way to tone your body while boosting your overall fitness:
- High intensity workouts built from low impact toning exercises
- Training with a focus on strength and resistance
- A weekly conditioning session to support your body toning workout plan
- Creating a toning workout plan that’s sustainable for your lifestyle
- The importance of hydrating and nourishing your body
Let’s dive deeper into each of these training concepts to find out which FS8 toning workouts are best for lengthening and strengthening your body.
1. High intensity, low impact
High–intensity training is a proven way to build a toned physique because it pushes the body towards fatigue and raises the heart rate. This can be achieved through interval sessions or completing more sets of your preferred body toning exercises.
But intensity doesn’t have to mean strain. FS8 focuses on low–impact movements that protect the joints – while still delivering a challenging workout. This approach lets you work up a sweat, strengthen, and sculpt without unnecessary stress or risk of injury. It also makes the sessions more adaptable and comfortable, especially if you’re managing medical conditions such as high blood pressure5.
2. Strength and resistance
Muscle definition, even at rest, comes from building strength and applying resistance. That’s why FS8 uses resistance-based training styles such as Pilates, which strengthen and tone through precise, controlled movements.
Here at FS8, our classes often include activation bands, dumbbells, and body-weight sequences: giving you a mix of challenges that sculpt the whole body. Yoga also contributes here, offering static holds that build strength more slowly while improving flexibility – perfect when paired with more resistance-driven workouts.
3. Full–body conditioning
Conditioning workouts are designed to raise stamina and cardiovascular endurance so you can maintain energy across your training routine.
These sessions typically use lighter weights and higher repetitions, focusing on muscle endurance rather than heavy lifting.
While conditioning alone won’t deliver a full-body tone, it’s an essential piece of a balanced program. At FS8, Hybrid classes combine conditioning with cardio and strength in a group setting – bringing you a dynamic session that complements resistance work and supports long-term results.
4. Keep it sustainable
A toned body isn’t just about physical results – it’s also about enjoying the process.
Regular workouts can reduce stress and support mental wellbeing as much as they improve strength and definition.
The most effective body toning program is one that fits into your lifestyle and feels sustainable over time. FS8 makes this easier by offering group training in a supportive environment – helping you stay motivated to work out. Being part of a community helps you stay consistent and on track with your goals.
5. Hydration and nutrition factors
When exploring how to tone your body, exercise is only one part of the equation – and your nutrition plays a major role in how your body responds to training. Staying hydrated has been shown to support weight management, while a balanced diet with adequate protein helps increase lean muscle mass and sustain energy.
Pairing FS8 workouts with mindful nutrition and hydration ensures you’re fueling recovery as well as performance – the key to consistent progress in any body toning program.
Lengthening and strengthening – Pilates for sculpted tone
In Pilates, “lengthening and strengthening” refers to the balance of controlled stretches with precise, resistance-based movements. This approach helps create lean muscle definition without bulk, while also supporting posture, stability, and functional strength that carries into the everyday rhythms and routines of life.
- Lengthening: elongating muscle fibers through controlled stretching.
- Strengthening: small, precise movements that increase definition and core stability.
“At FS8, the principles of lengthening and strengthening are built into every class format,” says FS8 ambassador Cristina Chan.
On the reformer, sequences such as leg circles or long stretch build the core and stabilizing muscles, while extending the body through a wide range of motion.
Mat-based flows focus on core stability and alignment, while integrated dynamic movements bring strength and length together in a way that sculpts and energizes.
“This fusion is what gives FS8 members that signature toned look,” Cristina continues – “one that feels as strong as it appears”.
Different types of Pilates for body toning
There are many different types of Pilates, and each one tones the body in its own way. At FS8, we blend these approaches into our workouts, combining the precision of Pilates with yoga and functional training.
Read on to compare the different Pilates types, and explore how this practice can sculpt lean muscle, improve posture, and enhance overall strength.
Mat Pilates
Mat Pilates is the most traditional style.
Using only your body weight, it focuses on slow, controlled movements to build core strength, stability, and alignment – and train your coordination. This type of Pilates is especially effective for toning the abdominals and improving posture.
Reformer Pilates
Reformer Pilates uses a spring-loaded machine to add resistance to every move.
This extra challenge activates small stabilizer muscles and lengthens the body while building strength. It’s one of the most popular styles of Pilates for those looking to tone arms, legs, and core with precision.
FS8 Pilates
FS8 takes inspiration from different kinds of Pilates and adapts them into a modern format. By blending mat and reformer techniques with yoga flows and functional strength work, FS8 offers a contemporary style designed to sculpt the entire body. This unique approach means members experience the toning benefits of Pilates while also improving your balance, endurance, and flexibility.
Body toning exercises to focus on
At FS8, we deliver a variety of joint-friendly, high energy group fitness classes that tone your body and build strength and flexibility.
Below, let’s explore some of our favorite exercises from our full-body toning workouts from the world of Pilates and beyond.
- Lunges – tone legs and glutes, improving stability.
- Planks – strengthen the core and tone abs.
- Push-ups – tone chest, arms, and shoulders.
- Squats – build lower body strength and burn calories¹⁰.
- Arm raises with dumbbells – tone shoulders, chest, and arms.
- Reformer Pilates moves (leg circles, long stretch) – tone hips, core, arms.
- Yoga poses (warrior sequence, downward dog with pulses) – strengthen arms, legs, and core while improving flexibility.
- Barre-inspired movements (plié squats, small pulses) – sculpt thighs and stabilizers.
These are only a few of the toning exercises you might find in FS8 workouts. We’ve revolutionized body toning by incorporating a combination of mat and reformer Pilates and yoga exercises to improve your muscle definition, facilitate functional strength, and relieve stress to boost your mental wellbeing.
