Pilates is a form of exercise designed to promote many principles that benefit our bodies, including: functional movement, neuromuscular connection, mobility, stability, and breathing style (to name a few). The discipline was invented by a man called Joseph Pilates in the 20th century, and was originally known as Contrology – a method of exercise that requires a form of control to improve the dynamic movement patterns of the body. The Pilates method became popularised and marketed predominantly as a female training method, particularly for dancers. But the creator of Pilates himself, used this methodology to create better form and functionality for his own body, overcoming many physical challenges and impediments that he faced throughout his life, so we have to take ourselves back to the core principles of the original repertoire to understand the reasons behind it, and how to apply it to everyday life – to men and women alike.

What is Pilates all about?

Focusing on a mixture of functional strength and flexibility, Pilates exercises are known to target and improve core strength, mobility and flexibility, posture, and balance. In mat work, we are using bodyweight, with gravity as the primary source of resistance. And as simple as it sounds, these bodyweight exercises are enough to make the toughest of athletes sweat. There are also various spring-based equipment options, (including the reformer machine), but we can discuss those another time.

“The Pilates Method of Body Conditioning develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit.” – Joseph Pilates

What are the benefits of Pilates for men?

The Pilates repertoire is a system, designed to bring the body into balance, promoting mobility in the spine and joints, and working to strengthen the intrinsic muscles that support alignment. It’s the kind of training method that encourages you to activate ‘those muscles you thought you never had,’ as many clients will report. As a result, your movement becomes more intentional, more functional and more connected. This isn’t gender-specific in any way, because we all strive for functional movement and exercise to promote longevity. However, what we do see more of in men’s fitness, or gym splits specifically, is a focus on training specific muscle groups on repeat – most notably the rectus abdominis “six pack” muscles, the biceps, triceps and quads. This is a bit of a generalisation, I admit, but a large focus of male gym culture emphasises a ‘bigger’ body with a focus on hypertrophy and gains, rather than balance and a more harmonious method of training. Dubai-based, male Pilates instructor, and creator of Reformer Gym Vibes, Anesti Mano provides a few insights, based on his experience, explaining that “Pilates helps men build body awareness they can use in all their activities, while also teaching them to slow down and control their movements with precision.” These benefits are not gender-specific, so why do so few men attend Pilates classes? Mano says, “Many men are hesitant to try Pilates due to a few common misconceptions. Some may have experienced ineffective or overly feminine cueing from teachers, or felt out of place in studio environments that don’t appeal to them. Others believe that lifting weights makes them strong enough, not realising that Pilates offers a more effective way to build strength with proper form and control.” So Pilates for men is important.

Is Pilates beneficial for male athletes?

Over my years of teaching Pilates, I have taught different styles in various spaces – everywhere has its own appeal. I found myself working at a gym with a high CrossFit presence, and I managed to coax a group of CrossFitters into the Pilates studio (male and female). It was a great learning experience for them as athletes and me as a coach, and it became evident that Pilates was a form of exercise that would prove to work very well in conjunction with their heavy training sessions. We are also seeing higher adoption rates of men’s sports teams taking up the discipline as an addition to their rigorous fitness regimes. Male sports figures actively participating in Pilates include professional footballers Cristiano Ronaldo and Mo Salah, demonstrating how the discipline helps to develop specificity in movement, fine-tuning how they move and train. It’s all in the detail. Mano adds, “Pilates is an excellent addition to any male athlete’s fitness routine, as it teaches proper movement patterns and helps master essential movement principles. By moving correctly and efficiently, athletes can maximise the benefits of all their other activities, while also significantly reducing the risk of injury.” Clearly there is a big market for Pilates for men.

Five proven benefits of Pilates (in a nutshell):

1. Because of the unique neuromuscular functional training approach of Pilates, consistent practice has proven to improve exercise performance and mental wellbeing. Because there is such a strong link between mind and body, this holistic (and challenging) form of exercise trains you from head to toe, quite literally.
2. Studies have also shown that a 30-minute mat Pilates session may improve psychological symptoms of anxiety and fatigue in men. With Pilates studios now popping up in corporate office blocks, this could be a great opportunity to take a lunch break session to break up a busy work day.
3. Older adults following a regular Pilates routine have been proven to show improved coordination, balance, and mobility – all important components of the natural ageing process, and the reason to exercise, improving form and function over time for the very purpose of longevity.
4. Pilates has also been proven to improve test scores on Functional Movement Screening (FMS) tests, over other forms of exercise. The FMS includes 7 tests: deep squat, hurdle steps, in-line lunges, shoulder mobility, active straight leg raise, trunk stability push up, and rotary stability.
5. There is also research to suggest that performing Pilates can reduce the symptoms of chronic non-specific back pain, an incredibly common case in both men and women.

Pilates will activate a variety of muscles throughout your body – primarily those that work to stabilise your spine, making up your ‘core’ structure: the transverse abdominis, multifidus, internal and external obliques. As a result, we can easily recommend Pilates for men as part of a fitness plan, to counteract the common overuse tendencies associated with a specific style of training. Also for counteracting the general issues that commonly arise from regular desk work and a sedentary lifestyle. And there doesn’t have to be a specific ‘thing’ to counteract either, Pilates works wonders as a standalone form of training, or in line with a weekly strength training routine, considering all of the aforementioned factors in mind, for a holistic approach to fitness, health, and longevity.