Pilates is a method of exercise that has existed for over a century and focuses on the connection between the mind and body. Initially popular among professional dancers in the early 1900s for its ability to prevent injuries and increase flexibility, Pilates has since gained popularity worldwide, with over 12 million people currently practicing it.
Various individuals have praised its effectiveness and transformative potential, including Hollywood celebrities, elite athletes, princesses, Olympians, and healthcare practitioners. While it may be considered a trendy fitness activity, Pilates is more than a fad.
It has a rich history and is backed by a growing body of research that supports its many mental and physical health benefits. Pilates has been found to improve core strength and stability, flexibility, balance, posture, cognitive function, and overall quality of life.
Pilates has undergone significant developments in the past century, incorporating the latest exercise science research and advancements in rehabilitation and fitness training methods. This has made it more versatile and easier for people of all ages, fitness levels, and abilities to practice. Whether you opt for mat Pilates or Reformer Pilates and practice with any instructor, it is a comprehensive workout suitable for everyone, from novices to elite athletes.
Brief History of Pilates
Born in Germany in 1883, Joseph Pilates faced numerous childhood health challenges, including rheumatic fever, rickets, and asthma. Despite these obstacles, he was resolute in achieving physical fitness and began incorporating bodybuilding, gymnastics, yoga, and martial arts elements into his exercise routine. During World War I, Pilates found himself in the United Kingdom and was placed in a camp on the Isle of Man.
During his internment, Joseph Pilates continued to develop his exercise technique, which he later called Contrology. He encouraged fellow inmates to exercise with him and eventually worked in a hospital rehabilitating injured soldiers. After the war, Pilates returned to Germany but was unhappy with the country's political direction and decided to move to America.
In New York, he established his original studio with his wife, where they taught and supervised students through the movements of Contrology. Today, Pilates is taught worldwide, with studios still adhering to the fundamental principles developed by Joseph in the 1950s, although the exercises have evolved.
The original movements were broad and followed the same sequence in each session, focusing on flattening the back through a posterior tilt of the pelvis.
Although pilates and yoga are often grouped together due to their mutual emphasis on breath work and the mind-body connection, they are fundamentally distinct in almost every aspect.
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Why Is Pilates Not Popular among Men?
Even though a man created Pilates, which has various benefits, it is surprising that more men are not interested in practicing Pilates. It's a common misconception that Pilates is only suitable for women with slender, dancer-like physiques.
However, this notion is misguided and many people share this perception. In reality, Pilates is an excellent form of exercise for anyone, regardless of their gender, body shape, or size. Pilates emphasizes essential aspects of physical movement such as breath, posture, strength, balance, coordination, and flexibility. Men can benefit from Pilates too, and they are welcome to practice alongside women in the studio.
Many men shy away from Pilates because they believe it is simply an exaggerated stretching routine. However, this is a misconception, as Pilates involves eccentric and concentric muscle contractions to balance stretching and strengthening. The primary principle of Pilates is proper placement before movement. This means activating the deep stabilisation muscles before any movement, essential for developing a strong foundation for functional movement patterns and preventing injuries.
How Pilates has been marketed over the years may also be a contributing factor. Typically, photos and videos of Pilates exercises feature women, not men. Additionally, some men believe Pilates is too easy after seeing women perform the exercises and do not believe it will be challenging enough for them.
Benefits of Pilates for Men
Currently, there is a lack of male participation in Pilates classes. However, this will inevitably change soon since Pilates' numerous benefits for men cannot be ignored. As more men discover the value of Pilates, they are likely to become interested in it. Below are some benefits you can experience by enrolling in a Pilates program.
Strengthen the Core
Everyone must build and maintain a strong core as it forms the foundation for all movements, especially in the lower spine. Developing a strong core can significantly reduce the risk of back injuries that tend to increase as we age. Pilates exercises focus on utilizing the core to generate movement in the limbs, the primary benefit that all Pilates practitioners experience.
Improve Posture
Modern men spend long hours hunched over their workstations, leading to poor posture, headaches, neck and back pain, and more. Pilates can improve posture by strengthening the muscles that support the spine and joints.
Target Neglected Muscles
Performing a hundred bicep curls may seem impressive, but it overlooks the 639 other body muscles requiring attention. Certain muscles, such as those responsible for your everyday movements, tend to be stronger than others. Pilates involves emphasizing the muscle groups that are often neglected. As individuals who have practiced Pilates can attest, they soon become aware of muscles they were unaware of!
Avoid injuries
Pilates incorporates three fundamental principles: precision, centring, and control. Incorporating these principles into any physical activity can provide greater stability and control over your movements, resulting in better muscle form. Improper form is a common cause of injuries, but with Pilates, you focus on balancing your body and properly aligning your skeletal and muscular structure. This alignment carries over to other activities and helps maintain proper form, reducing the risk of injury.
Pilates Toning Exercises
Pilates is an excellent way for men to improve fitness, flexibility, and core strength. Here are five Pilates toning workouts that men can try:
The Hundred
This classic Pilates exercise is excellent for toning the core and improving circulation. Lie on your back with your legs in a tabletop position and your arms extended above you. Pump your arms up and down for 100 counts while maintaining a strong core and stable legs.
Roll-Up
The roll-up is a challenging exercise that targets the entire core. Start by lying on your back with your legs extended and your arms reaching overhead. Slowly roll up, one vertebra at a time, until you are sitting upright. Then, slowly roll back down to the starting position.
Plank
The plank is a great full-body exercise that targets the core, shoulders, and arms. Start in a pushup position, then lower down onto your forearms. Hold the plank position for 30-60 seconds, keeping your core engaged and your body in a straight line.
Side Plank
The side plank targets the obliques and helps improve balance and stability. Start in a plank position, then shift your weight onto one hand and rotate your body to the side. Lift your opposite arm up towards the ceiling and hold for 30-60 seconds before switching sides.
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Spine Twist
The spine twist is a great exercise for improving spinal mobility and flexibility, and it can also help to stretch and activate the muscles in your lower back, hips, and thighs.
It is a Pilates exercise that involves lying on your back and twisting your spine. To perform this exercise, you typically start by lying on your back with your arms stretched out to the sides and your palms facing down. You then bring one knee up towards your chest and let it fall across your body towards the opposite side, while keeping your shoulders and the other leg on the mat.
As you twist your spine, you should aim to keep your shoulders relaxed and your hips square and grounded. You can hold the twist for a few breaths before gently bringing your leg back to the starting position and repeating the exercise on the other side.
Always warm up before starting any Pilates routine, and listen to your body. Slowly increase the intensity and duration of your workouts as you become more comfortable with the exercises.
If you are seeking a one-on-one Pilates lesson, we can help. Superprof offers excellent private tutors who are highly knowledgeable about Pilates. Our instructors will teach you everything you need about Pilates, exposing you to all the exercises and helping you achieve your goals.
We use webcams for online classes to ensure a smooth learning experience, but we also offer in-person classes.
Choose Superprof to find a reliable Pilates instructor. Get in touch with us today to start your classes from the comfort and convenience of your home!
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