I go to the gym. Not as often as I should, but I go. When I walk in, I see the majority of men lifting weights or doing something designed to make them bigger, and I see the majority of women doing cardio or some sort of bending or stretching.
This tells you a lot about the difference in mentality of men and women when it comes to staying in shape.
An interesting discipline I recently looked into got me thinking though. It was pilates.
In fitness circles, Pilates is often misunderstood as a gentle stretching routine, akin to yoga, exclusively catering to women. However, this perception couldn’t be further from the truth.
Pilates is an invaluable form of exercise that offers immense benefits, particularly for men, by strengthening the body and targeting core muscles that are frequently overlooked.
The Origins of Pilates
Contrary to popular belief, Pilates was not designed solely for women. Its origins are rooted in a remarkable tale of survival and endurance, pioneered by a man named Joseph Pilates, a German self-defence instructor, bodybuilder, martial artist, and professional boxer.
During World War I, Pilates found himself incarcerated in Kockaloe, a British camp on the Isle of Man, under the Aliens Restriction Act. It was here that he developed his innovative exercise regime to aid his fellow inmates in their rehabilitation.
Inspired by the agility and flexibility of the starving cats he observed, Pilates devised a series of exercises that stretched and strengthened the muscles, initially referring to his system as “Contrology.” His exercise routine proved invaluable during the Spanish flu pandemic, helping to keep the 24,000 men in the camp healthy and fit.
A Comprehensive Exercise System
Pilates is a low-impact form of exercise that focuses on breathing, mobility, and core stability.
It is designed to build functional strength, flexibility, posture, and balance. Pilates exercises can be performed on a mat, utilising one’s body weight as resistance, or with the support of specialised equipment such as the reformer, stability chair, and Cadillac or tower.
While Pilates may appear slow and gentle to anyone watching, it provides an intense full-body workout that challenges endurance and requires the maintenance of technically demanding poses. The combination of load and instability in Pilates exercises can make even the most seasoned fitness enthusiasts break a sweat.
Give it a try and you will be surprised at how tough it is.
The Benefits for Men
Men can reap substantial benefits from incorporating this exercise method into their fitness routines. In fact, numerous professional athletes, including Tiger Woods, David Beckham, Cristiano Ronaldo, Harry Kane, and Andy Murray, have used Pilates to enhance their strength, flexibility, and overall performance.
Correcting Muscle Imbalances
Men often tend to overtrain specific muscle groups, such as the chest, biceps, and rectus abdominis (the “six-pack” muscles), while neglecting others. This imbalance can lead to poor posture, muscular imbalances, and an increased risk of injury. Pilates addresses this issue by targeting the intrinsic muscles that support alignment and balance, reducing the likelihood of injuries and promoting overall muscular symmetry.
Improving Posture and Flexibility
Pilates exercises are designed to strengthen the core muscles around the spine, while also stretching the hip flexors, hamstrings, and glutes. This combination helps to improve posture, promote a taller, more upright stance, and enhance flexibility, which is essential for activities such as weightlifting, cycling, and other sports.
Enhancing Athletic Performance
Professional sports teams, including the New Zealand All Blacks, the London Irish Rugby Squad, and the England football team, have incorporated Pilates into their pre-season training programs. Pilates exercises can be tailored to address specific needs, such as improving rotation through the pelvis and hips for quick ball offloading in rugby.
Injury Prevention and Rehabilitation
Pilates training activates and strengthens the muscles that support the spine, such as the transverse abdominis, multifidus, and internal and external obliques. By improving balance, alignment, and core strength, Pilates can help prevent injuries, particularly those related to the back and joints. Additionally, Pilates has been widely used in rehabilitation programs, aiding in the recovery process for injured athletes and individuals alike.
Stress Reduction and Mental Well-being
Pilates incorporates breathing techniques and mindful attention to form, which can help cultivate a sense of calm and mental clarity. The concentration required during Pilates exercises can also promote a state of mindfulness, allowing practitioners to stay present in the moment and alleviate stress and tension.
Common Exercises for Beginners
While Pilates encompasses a wide range of exercises and is better experienced as part of a class, some particularly beneficial ones you can try yourself include:
The Hundred
This classic Pilates mat exercise serves as an excellent warm-up, stimulating the heart and circulatory system. It engages the abdominal muscles while promoting breath control, making it an effective alternative to traditional crunches, which can strain the neck and overwork the rectus abdominis.
The Shoulder Bridge
The Shoulder Bridge is a powerful exercise that targets the glutes and core, helping to counteract the imbalances caused by overtraining the quadriceps. It strengthens the glutes, increases hip flexor flexibility, and builds core strength, ultimately improving overall lower body stability and alignment.
The Swan
The Swan exercise is a staple in Pilates matwork that extends and opens up the spine, counteracting the rounded-back posture commonly seen in individuals who sit for prolonged periods. It increases overall back strength, spinal mobility, and helps prevent injuries while improving physical activities.
Side Bend
The Side Bend is a unique exercise that works the spine in lateral flexion, a movement often neglected in traditional training routines. This exercise allows the spine to move through multiple planes, increasing shoulder mobility, stability, and trunk rotation, which can translate to improved performance in activities such as golf.
Leg Pull Front
The Leg Pull Front is a comprehensive exercise that engages the entire body, including the core, shoulders, hips, and ankles. It improves shoulder stability, core strength, hip strength, and ankle flexibility, making it an excellent choice for preventing lower back, foot, and ankle issues, especially for those who engage in activities like running.
It’s for Everyone
While the benefits of Pilates for men are numerous, it is best to approach this exercise method with guidance and proper form. Seeking instruction from certified Pilates instructors ensures a safe and effective practice, so you will get the best out of it.
Pilates can be seamlessly integrated into a well-rounded fitness routine that includes both aerobic and traditional strength training exercises, as well as a balanced diet. By embracing Pilates, men can unlock a world of physical and mental benefits, counteracting the imbalances often associated with traditional training methods and sedentary lifestyles.
In conclusion, Pilates is not just a gentle stretching routine for women; it is a powerful exercise system that can transform the way men move, perform, and feel. By challenging the misconceptions and embracing the benefits of Pilates, men can unlock a path to improved strength, flexibility, balance, and overall well-being.
