Pilates for men – do guys even do that?
Why do people think Pilates is only for women? In a fitness culture where heavy weights and high-intensity workouts are in, Pilates is a hidden gem. It’s especially effective for men seeking a well-rounded and effective exercise routine.
Let’s get the inside scope of an exercise that targets multiple muscle groups at the same time. It’s excellent for men of any age and ability level and will help you greatly if you have any sports injuries.
So, gentlemen! If you want to step up your fitness game, let’s understand Pilates and craft a complete routine that challenges your body and transforms your movement.
What is Pilates?
Pilates is a form of exercise that focuses on building strength, flexibility, and endurance without necessarily bulking up muscles.
Developed by Joseph Pilates in the early 20th century, this method combines elements of yoga, martial arts, and Western forms of exercise, emphasizing controlled movements and breath awareness.
The principles include concentration, control, centering, precision, breath, and flow.
Why Should Men Consider Doing Pilates?
Okay! We know there’s a gendered marketing on Pilates, but you don’t need to be self-conscious. The benefits of Pilates are immense than anyone can acknowledge. Here, we have outlined a few reasons men should consider Pilates:
Core Strength
Pilates is renowned for targeting and strengthening the core muscles, including the often-neglected deeper muscles. A strong core not only enhances your physique but also improves overall stability.
Improved Flexibility
Many men overlook the importance of flexibility in their fitness routine. Pilates helps increase flexibility, contributing to better posture, reduced risk of injury, and enhanced athletic performance.
Balanced Muscle Development
Pilates encourages balanced muscle development. It ensures that one muscle group doesn’t overpower another. It’s unlike traditional weightlifting. It leads to a more functional and aesthetically pleasing physique.
Mind-Body Connection
Pilates isn’t just about physical strength; it’s about connecting your mind and body. This heightened awareness can improve your overall coordination and athletic performance.
8 Types of Pilates for Men
Let’s break down a Pilates for Men routine that will do wonders for your muscles. This routine includes exercises that target different muscle groups and aspects of fitness.
Pelvic Curl
Target Muscles: Hip flexors, glutes, spinal mobility
- Start by lying face up with arms by your sides.
- Take a deep breath to prepare.
- Press your arms into the floor and exhale as you raise your pelvis, lifting your butt off the floor.
- Tighten those glutes and slowly lift your spine vertebrae by vertebrae.
- Hold this elevated position for 3 seconds, then gracefully roll your spine back down, followed by your buttock.
This exercise engages your hip flexors and glutes and enhances spinal mobility and static balance.
Leg Change
Target Muscles: Core muscles
Whether you opt for the easy or hard mode, leg changes are excellent for your core. In easy mode, maintain a 90-degree bend in your thighs and calves, while in hard mode, straighten your legs a few inches from the floor.
- Lie on your back with your legs raised in your chosen position, keeping your knees together and arms by your sides.
- Lower one foot to the floor and keep the other one in position. Slowly alternate the movements.
- Focus on maintaining a neutral spine and engage those abdominal muscles throughout.
Supine Twist
Target Muscles: Spinal mobility, abdominal muscle control
The supine twist is a combination of mobility and precision. It introduces sideways motion to enhance your core strength.
- Lie on your back with legs together, arms stretched to the sides, palms facing up.
- Elevate your legs, keeping them together and at the same level.
- Rotate to one side until your opposite hip lifts off the floor, holding for 3 seconds.
- Return to the starting position and repeat on the other side.
Chest Lift with Rotation
Target Muscles: Abdominal muscles
This movement is a must-have addition to your Pilates toolkit, engaging a wide range of core muscles. Ensure you lift with your core, not your neck.
- Lie on your back, hands behind your head, and lift your shoulder blades as you exhale.
- Slowly rotate to one side, holding for 3 seconds.
- Return to the center without lowering your shoulder blades and rotate to the other side.
- Finish by lowering your shoulders to the floor.
Suggested Read: 10 Best Chest Exercises to Define Your Pecs
Back Extension
Target Muscles: Back muscles
Ideal for those spending extended hours at a desk, back extensions strengthen neglected back muscles, improve flexibility, and reduce pain.
- Lie on your stomach, brace your abdominal muscles, and lift your head and chest off the floor.
- Extend your neck, reach your hands toward your feet, and pull your shoulder blades together.
- Release, lowering your upper back.
Glute Bridge
Target Muscles: Glutes and lower back
This exercise is another excellent way to combat desk blues.
- Lie on your back, knees bent, and feet flat on the floor.
- Lift your hips until your back, butt, and knees form a straight line.
- Engage your abs to avoid stressing your back.
- Hold for 3 seconds, then gently return to the starting position.
Side-Lying Leg Abduction
Target Muscles: Glutes, knee, and hip stability
An extended version of side-lying hip abduction, this exercise strengthens often-overlooked muscles.
- Lie on your side, hips forward, knees bent together.
- Support your head with your bottom arm, straighten your top leg, and raise it to a 45-degree angle.
- Hold for 3 seconds, lower your leg with control, and repeat on the other side.
Side Bend
Target Muscles: Lateral spine motion
Give your spine the flexibility it deserves with side bends.
- Start seated on one side, weight on your hip, and support yourself with your bottom arm extended.
- Bend your top knee at 90 degrees, pressing down to lift your body into a bridge shape.
- Hold for 3 seconds, then lower back to the starting position.
- Repeat on the other side for a more supple back and stable shoulders.
Golfers, take note!
Outlook!
Pilates isn’t just a workout; it’s a lifestyle that boosts a mind-body connection, strength, and flexibility.
So, gentlemen, step onto the mat, accept the challenge, and discover a new dimension of fitness that will transform your physique and elevate your overall well-being.
If you need more information on healthy exercises, consult the best general physicians in your city via Healthwire’s platform.