The question “Is Pilates also for men?” comes up again and again. But even though there are more women than men in Pilates classes today, a look at the origins of the fitness philosophy alone shows that Pilates is not just “also” for men, but is clearly an ideal sport for men’s fitness, stamina and physical strength. Find out more about the background and benefits of Pilates for men with Pilatesbee.
Pilates is a holistic body workout that strengthens the body, mind and soul with a sustainable philosophy. It was developed by Joseph “Joe” Pilates, who designed it as a targeted workout for people under heavy strain, explicitly for men on the front line. After emigrating to the USA, he modified the training exercises, making Pilates a preferred training option for dancers.
Today, Pilates combines elements from weight training, ballet, yoga and other training methods to create a full-body workout that strengthens muscles down to the core, builds performance, but also offers relaxation for the mind. Conscious breathing and slow movements are combined with targeted exercises that can be individually adapted to provide lasting effects for every training goal. Pilates not only strengthens resilience and performance, but also flexibility.
Full body workout
Gentle on the joints
Mental training
Strengthening the deep muscles
Pilates is still considered a sport for women. But Pilates is also an effective sport for men. It is not for nothing that well-known athletes and even the national team use Pilates to achieve holistic training for physical strengthening and injury prevention. Pilates is known as “core training” and can be integrated into an individual fitness plan on its own or in combination with other sports. It specifically trains the core muscles in the torso, especially the abdominal and back muscles, which are responsible for a healthy, upright posture and therefore form the basis of all healthy performance.
The inventor of Pilates training was himself a man and top athlete. With Pilates training, initially known as Contrology, he developed a flexible training method that is an effective full-body workout that eliminates and prevents pain in the musculoskeletal system. Above all, it trains flexibility, which is usually lower in men than in women, even when trained. The higher proportion of muscle mass on average in men quickly makes the tissue stiffer if the targeted stretching, as in Pilates, is not done or not done sufficiently. The addition of relaxation and focusing on breathing also trains concentration and lowers stress levels.
The benefits of Pilates for men can be seen in three main aspects:
Pilates is a systematic full-body workout that strengthens the deep muscles as well as the visible muscles. This makes the body stronger and more upright, but also more flexible. This benefits posture, which can be affected by one-sided or limited training of muscle groups in many sports.
The slow, targeted movements in Pilates are concentrated and performed with mindful breathing. Pilates uses strength exercises to promote muscle growth, but also stretching and relaxation to promote suppleness in the tissue. This in turn reduces the risk of injury, which is less likely to occur and, if it does occur, heals more quickly.
As there is no fundamental difference between Pilates for men and women, mixed classes can easily get you started with Pilates training. However, if you want to adapt your training to your personal requirements for a male body, a trained Pilates instructor can offer you the right support. They will also help you to work out the intensity of the exercises and, if necessary, provide you with instructions on the use of aids such as Pilates tools or weights.
Some exercises are particularly suitable for men to achieve the desired goal with Pilates training. These include the Pilates exercises
To strengthen the back and train balance, the Pilates exercise Atlas trains the extremities, shoulders and bottom. Starting from a four-footed stance with the arms under the shoulders and the knees hip-width apart, the left leg is stretched first and then the right leg. It is important that the head is kept straight, as with the extension of the spine. After holding for a while, lower your arm and leg again and then switch sides.
The Criss Cross Pilates exercise is suitable for improving hip mobility and strengthening the oblique abdominal muscles. It also trains coordination between the torso and legs. Lie on your back and place your arms behind your head while your legs are raised to form a right angle. Now alternate between pulling one leg up and stretching the other. At the same time, bring the elbow of the opposite side to your knee.
The side plank Pilates exercise strengthens the oblique abdominal muscles, core and arms. Start lying on your side with your legs crossed and push your hips off the mat by pushing up on your lower arm. The aim is to form a straight line with your legs and torso while your arm is extended. After holding the position, lower your arm and switch sides. You can also raise the top leg to increase the exercise. This trains your balance and stimulates the leg muscles.
The Pilates exercise Swan Dive provides a good basis for activating the back muscles and the deep muscles along the spine. It strengthens the torso and stimulates body tension. The starting position for the exercise is the plank position, with the arms next to the body and the palms facing upwards. Deep breathing begins as you inhale and is completed as you exhale to raise your shoulders and head parallel to each other. When you inhale again, return to the starting position. Repeat in the same way after rotating the arms and with the palms facing downwards.
The Swan Pilates exercise promotes mobility and flexibility by loosening and stretching the muscles in the abdominal area and along the spine. In the basic position, the face is turned towards the floor in a prone position while the arms are bent at shoulder level. The palms are now pressed into the mat and pulled slightly downwards, while the shoulder blades are pulled together parallel to this. Now slowly push your upper body upwards with your arms until they are extended. During the exercise, keep your head straight and your gaze fixed on the mat. The pelvis and legs rest on the floor throughout.
If you would like to experience the benefits of Pilates for men for yourself and find out whether Pilates is also something for men, we would be delighted to welcome you to our Pilatesbee studio in Munich for a chat or a trial session. Our trained Pilates instructors will support you as a beginner or professional athlete to find the right Pilates start for you. Visit our Pilates courses or book a personal Pilates training session. We are sure that you will soon be convinced that Pilates is also ideal for men.
Are Pilates exercises different for men than for women?
The basic Pilates exercises are equally suitable for men and women, but different training programs can be useful depending on your goals. If you are unsure about the right exercises, a trained Pilates instructor is a good point of contact.
How often should a man do Pilates?
For both men and women, the number of training sessions depends on the individual goal. In most cases, a cycle of at least one to three training sessions per week is recommended to achieve the desired progress as a man with Pilates.
What equipment do you need for Pilates?
To do Pilates, comfortable, rather tight-fitting sportswear and a Pilates or yoga mat are sufficient. Shoes are not necessary as you train in (non-slip) socks or barefoot. Additional Pilates equipment such as a Pilates ball, a Pilates roller or similar can be included as an option. Pilates-based equipment training is also possible, for example as a reformer workout.
