Pilates and Men: It Has Been Falsely Identified As A “Woman Only” Exercise But It's Origins Began With a man
Having taught Pilates for the past twelve years, I am noticing that more men are coming into my classes and wondering what the deal is. I always ask them if they knew that Pilates was started by a man, Joseph Pilates and that the first practitioners of Pilates were soldiers, boxers, and athletes?
Pilates has been a training vehicle for elite athletes, both men and women, for over 50 years; and men have figured prominently as instructors and promoters of the Pilates method throughout its history. Try telling the New Zealand All Blacks that Pilates is only for women; Pilates is incorporated into their weekly training schedule to strengthen their core, improve their mobility and to help prevent injuries. A growing number of top footballers and rugby players do Pilates as a way of improving co-ordination, mobility, flexibility and technique, as well as for prevention and recovery from injuries. According to a report from Star Magazine, the megastar Tom cruise keeps his body in action-hero shape with a grueling 90 minutes of Pilates every single day. Many physiotherapist, doctors and sport coaches agree that based on men’s biomechanical and physical needs they could benefit from Pilates more than women. The reason is simple.
• As boys, men start training in sports earlier than girls and due to poor training practices at a young age, they don’t develop core strength and correct exercise habits. Through time, lower abdominal weaknesses and destructive workout routines can result in back pain and inflexibility, especially in the hamstrings.
• Men don’t bother to stretch after an activity and if they do they do it haphazard or incomplete. Over time they develop microscopic tears in the muscles. With time scar tissue develops and when the muscle is fatigued it loses flexibility.
• Men don’t know how to engage the transversus abdominis properly. In other words, they don’t use their abs correctly. For men who are over the age of 50, prostate cancer is a very common disease. It is believed that the deterioration of the pelvic floor muscles is a major factor in acquiring this disease. By practicing Pilates, the muscles are effectively strengthened. As a result, the risk of getting prostate cancer is lessened. Pilates will also enhance sexual function. Therefore, sexual dysfunction may be decreased when the male practices Pilates.
For those of you that are still not convinced I invite you to try the following exercises, while all the time engaging your transversus abdominus (visualize pulling your bellybutton in toward your spine about half way). The corkscrew 1. Lie on the back with legs extended to the ceiling. The arms are extended out to the side. 2. Rotate the pelvis to the left with control. Use the abdominals to bring the pelvis back to neutral. Repeat to the other side. Modify the movement if the shoulders are doing the work. This is an abdominal exercise especially for the obliques. 3. Repeat five more sets.
Double Leg Lift 1. In neutral lie on back, legs table top-90 degree angle-lift head and shoulders off mat only as far as shoulder blades barely touch mat, hands behind head. Engage pelvic floor muscles. Try not to flatten low back completely, keep a tiny space under it, keeping the lower abs in will stabilize this area. 2. Lift legs up toward ceiling at 45 degree angle. 3. Lower legs 6 inches on exhale, lift on inhale. Repeat 6x.
Sophia Yasmin
About Sophia Yasmin International Fitness Instructor Sophia Yasmin has taught group fitness classes for several years and it still continues to be the fastest growing exercise trend all over. She has trained extensively on every exercise, on every piece of equipment, and has received in-depth instruction on how to teach at all levels of difficulty and for all body types.
Sophia Yasmin is a certified Group Fitness instructor for over 10 years. She received her training from the YMCA Fitness Industry Training, Les Mills International, The City Lit and The Pilates Institute in the United Kingdom. She has also received training from the Australian Fitness Network in Melbourne. She holds two degrees from the University of London and from the University of Melbourne, and undertakes training regularly to keep herself up to date with current research.
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