Is pilates for men? Of course!
In fact, pilates was invented by a man, Joseph Pilates, around 100 years ago. Since then, pilates has become a training vehicle for anyone – of any gender – looking to enjoy the low-impact benefits of strength building, flexibility, posture, and mobility. But, if you need some extra motivation to exercise, know that men have been (and still are!) pilates instructors, promoters and class-goers.
Outside the pilates community, there’s a false idea that pilates is for women. This is partly because the recent surge of pilates popularity has been powered by a wave of female participants and instructors. Actually, though, this has resulted in more gender-diverse classes, as it has brought pilates into the limelight and helped more men discover it.
At Vaura, pilates is for everyone – no matter your gender or level of experience. Now, read on for our top tips and benefits of pilates for men.
3 tips for men starting out in pilates
Pilates is a unique form of exercise that will test your mind and body in new and exciting ways. If you’re a first-time class-goer, the following tips will help you start performing pilates exercises for men to the highest standard.
1.Focus on technique
Proper form is crucial to prevent injury, balance your muscles, and boost your general pilates performance. And, for men doing pilates, there can be a tendency to jump into beginner pilates and focus on doing the exercises intensely, rather than correctly (which is more difficult).
Our tip? Challenge yourself to perform starter exercises comfortably – and with full range of motion – first, before moving to advanced classes.
If you’re wondering what’s better – reformer pilates or mat pilates – mat pilates is the perfect place to start learning the fundamental movements. However, dynamic reformer movements can pe picked up just as quickly.
2.Practise your breathwork
During many pilates exercises for men, you’ll be instructed to inhale during the exertion phase of your movement and exhale as you return to the start position.
Breathwork facilitates muscle activation – and can even transform your sleep quality, too. Through breathwork, you’re always working your core, even if the exercise is focused on a different part of your body.
3. Do modified exercises
In Vaura workouts, it’s common for instructors to provide variations or modifications for exercises. In pilates for men, for example, we often change exercises slightly to accommodate tight hips. Modified exercises meet you where you’re at, providing you with a better path forward to advance your body. These exercises can also be used to reduce pain and rehabilitate injury.
5 benefits of pilates exercises for men
By emphasising functional movement and control, pilates revitalises your body. Below, we’ll guide you through five key benefits of pilates for men.
1. Build on core strength
Pilates exercises for men focus heavily on core: making sure the muscles in your abs, obliques and back develop evenly. Consistent breathwork throughout pilates exercises further engages your core and boosts your cardio capacity.
Elevating your core strength improves your balance and posture. Specifically, a strong core helps stabilise your spine, which eases back pain. This is why – and men need to know about this as well – many women do prenatal pilates and postpartum pilates, as it reduces pain during the many body changes that occur before and after childbirth.
2. Whole body toning
Although some pilates classes may alternate between developing your upper or lower body, most movements will require you to use your entire body.
Whether you do full-body or split pilates workouts is up to you, and can depend on how many times a week you do pilates. Either way, your abs, lower back, hips, and buttocks will all become more toned with consistent practice.
Toning occurs from both your muscles increasing in strength and you losing body fat. Men doing pilates usually store most of their body fat around their abs. So, providing you do pilates regularly, it’s this area that will most likely be the first to become leaner.
3. Enhances flexibility
All exercises in pilates are performed in a stretched state – which, over time, will help increase your range of motion and enable you to perform exercises correctly. The deeper you can perform an exercise, the more benefits you’ll get from it, as you’re engaging more of your muscles. This results in greater strengthening and body comfort.
Improved flexibility also supports injury prevention. Whether you realise it or not, you put your body at risk of injury every day: whether that’s bending down to pick something up, placing something on a tall shelf, or twisting your body to change direction quickly. Functional pilates for men helps you move throughout life with confidence and comfort.
4. Improves balance
The stronger your muscles are – especially your core – the better your balance. In pilates workouts, you’re constantly performing movements that stretch and engage your body. This not only engages your muscles – it requires you to focus on how you’re distributing your body weight. Doing this develops your muscles: making it easier to balance and enhancing your coordination.
5. Posture alignment
A new term for men doing pilates is the phrase “deep core”.
This term encompasses the muscle groups that influence your posture and functionality, and includes your ab, back and pelvic floor muscles. By strengthening these muscles, you remove any muscle tension and pressure caused by bad work posture. In other words, your muscles are more able to support your body weight – helping you relax in healthier, more natural positions.
Good posture, in turn, helps to support injury prevention – because your muscles are no longer fatiguing from supporting your body. Working out muscles that are already in a state of fatigue (and are therefore vulnerable to overuse) is how so many men injure themselves when returning to exercise – but fortunately, it’s something regular pilates classes can help you prevent.
Almost ready to enjoy the benefits of pilates for men, but feeling nervous about getting started? We recommend exercising with a friend. This way, you can enjoy learning and developing in pilates together – with FS8!