Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment and flexibility. Pilates moves tend to target the core, although the exercises work other areas of your body too. You can do Pilates with or without equipment making it accessible to all. Also, no matter what, you can expect the moves to involve slow, precise movements and breath control.
There is a certain stigma surrounding Pilates due to its vast popularity amongst women owing to its numerous health benefits and its versatility (suitable to all age groups and ability levels). However, Pilates was actually developed by a man named Joseph Pilates to help rehabilitate injured soldiers imprisoned during World War 1.
Pilates devised eight core principles: Relaxation, Concentration, Coordination, Alignment, Breathing, Flowing movement, Empowering the centre, Stamina; which, still to this day, form the foundations of the practice.
You may not be aware, but there are various types of Pilates - with the main two being “remedial” and “pure”. For people hoping to take up Pilates for the first time, remedial is recommended, particularly for those with back problems. The main piece of equipment you will require is a floor mat.
Whereas, pure Pilates is more cardiovascular based. It’s generally used by those who are already physically fit as it enhances performance and reduces the risk of injury. It usually utilises more equipment, such as the Reformer, which is a spring-loaded machine with a sliding carriage, for pushing and pulling.
So now you know a little bit more about Pilates, what are the many benefits of it for men?
Increases Overall Muscle Strength
In Pilates the precise, focused movements help you to increase your core strength and general fitness by creating long and strong muscles. As opposed to lifting weights at the gym, Pilates works different muscle groups that are often neglected. They are usually the deeper muscles that are responsible for support and need to be strong in order to facilitate the larger muscle groups.
Good core strength is achieved by developing the muscles around the hips, pelvis, lower back and abdominals, so they work in unison and adequately distribute the workload (i.e. do their job correctly!). You’ll be able to lift more and perform better in no time.
Improves Flexibility
The vast majority of men tend to skip this part of their workout. However, poor flexibility and movement is typically a major cause of muscular pain and injuries. Moreover, most sports require a certain amount of flexibility/agility in order to perform well.
Improved flexibility not only enhances performance, but it makes every movement in your day to day life feel more comfortable.
Strengthens Your Core
The core muscles of the body are the deep muscles of the back, abdomen, and pelvic floor. These are the muscles we rely on for a strong, supple back, good posture and efficient movement patterns. When our core is strong, the frame of our body is well supported.
Another major benefit is the core training element, promoting the development of the flat and chiseled abs that we all covet.
Improves Posture
Good posture is a reflection of good body alignment that is supported by a strong core. We can develop postural imbalances from sustaining unnatural positions for prolonged periods of time - i.e. working at a desk. Over time, these awkward postures can lead to discomfort and pain in other areas of the body. Pilates largely focuses on correcting these imbalances, restoring optimum movement capacity and alleviating pain.
Improves Sports Performance
Pilates is undoubtedly one of the most effective types of injury prevention and rehabilitation. Additionally, Pilates can help enhance your sporting performance by improving coordination and balance, increasing functional strength and power, correcting muscular imbalances and developing self-awareness.
Improves Confidence - Look Better, Feel Better
Regular practice of Pilates will change your body. It has been known to create long, strong muscles and an overall leaner look. Pilates can improve muscle tone, posture and teaches you to move more freely. It also releases bucket loads of endorphins and all those other feel good hormones that promote health in your body. All of these things culminate in making you look and feel better.
Reduces The Incidence Of Lower Back Pain
Most individuals experience lower back pain (LBP) at some stage in their lives. Pilates can be used in the treatment and prevention of LBP. Pilates teaches individuals how to support their lower back, how to strengthen and increase flexibility in certain muscle groups that may exacerbate their LBP.
Improves Pelvic Floor Health
Activation of the deep core muscles (including the pelvic floor muscles) during most exercises in Pilates is not only associated with lowering the risk of developing prostate cancer, but is also very effective in preventing and helping with urinary leakages and erectile dysfunction; which can be particularly prominent in post-prostate surgery individuals.
Enhances Sexual Confidence
Strengthening of the pelvic floor muscles can allow men to have greater control that leads them to last longer, and have stronger contractions when they orgasm, creating a better sensation and maximising sexual fulfillment.
Reduces Stress And Improves Mental Clarity
When you’re stressed, your body is in “fight or flight” mode. So, there’s lots of cortisol & adrenaline being pumped around the body and these hormones can cause havoc with your long term health. However, there’s no time to think about the stresses of everyday life during a pilates class.
The breathing patterns and steady, structured pace of a Pilates workout means you have to think about what you are doing to achieve good form. This allows the release of endorphins (happy hormones) as alluded to earlier and you’ll leave feeling physically tired, but mentally refreshed.
Therefore, we can conclude that the health, wellness and performance benefits associated with Pilates for men are second to none. Hopefully, we have succeeded in dismantling the stigma that this practice is only limited to females. To really reap all of the benefits of this practice it’s recommended to carry out roughly 2-3 sessions a week. It’s even reported that after 30 sessions (10-12 weeks) you’ll notice improvements and feel completely different (within reason).
So if you're looking to improve sport performance, to alleviate desk related aches and pains or simply to improve your general health and to move better, sign up to a Pilates class near you that is carried out by a Chartered Physiotherapist and certified Pilates Instructor.