While many people may imagine women in leotards when they think of pilates, this form of exercise can be beneficial for men. Designed by German boxer Joseph Pilates, the exercise program includes techniques designed to build endurance, strength, flexibility and balance. Beginner workouts can help men develop strong core muscles, while limbering up tight muscles.
Toe Tap
The Pilates toe tap move can help strengthen your abdominal muscles without placing excess stress on your back. Lie on your back and bend your elbows, bringing your fingers behind your eats. Bend your knees to form a 45-degree angle. Roll your bent legs up at the hips, bringing your thighs vertical and your shins parallel with the floor. Tighten your abdomen and press your lower back toward the floor, creating a crunch as your shoulders lift off the floor. Hold this position while pointing your toes down and lower your right foot toward the floor. Bring your right foot back up and repeat with your left foot, without lifting your lower back off the floor.
Corkscrew
While this exercise is simple for some women, it may be more difficult for men, due to their larger quadriceps. A small ball can modify this Pilates exercise, making it more comfortable form men. Lay on your back on your mat. Lift your hips and slide your small, soft ball beneath your tailbone. This lifts the lower pelvis and decreases the strain on the hamstrings. Relax and allow your lower back muscles to soften. Inhale and lift both legs off slightly off the floor, keeping your knees straight. Slowly circle your legs to the right, tightening them using the muscles along the sides of your abdomen. Repeat the circle to the left. Release and rest.
Rollback
The rollback is one of the most basic abdominal exercises that works the core muscles. Sit on the floor with your knees slightly bent, balancing the weight of your lower legs on your heels. Stretch your arms out in front of you, tuck your chin to your chest and slowly roll your spine toward the floor. Stop when you are about one-third of the way from the floor. Roll yourself back to your starting position while you exhale. As your abdominal muscles strengthen, roll further back to continue challenging your muscles.
Leg Lift Pushup
The leg lift pushup movement can help develop your upper body strength. Start in a pushup position. Place your feet hip-width apart. Push your upper body off the floor by extending your arms. Lift your left leg as high as possible while keeping your back flat. Hold this position while you perform a pushup. Repeat with your right leg.
References
- "The Pilates Body;" Brooke Siler; 2000
- Pilates Insight: Pilates for Men
- Inner Idea: Men on Mats
- "Mind-Body Exercise and Inspiration"; IDEA Health and Fitness; 2006
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