Pilates Workout for Men

DukeHealthSystem.com describes Pilates as an exercise practice that incorporates yoga principles and is especially helpful for people with back pain. When someone thinks of Pilates, they regularly think of women, but the exercise can be just as helpful to men. Men need stronger backs and they need flexibility just as much as women. The following are some Pilates exercises targeted especially for men.

  1. An Introduction to Men's Pilate Exercises

    • According to PilatesInsight.com, Pilates was designed by a German-born gymnast and boxer named Joseph Pilates. The exercises were borne out of a man's need to further tone and strengthen his body, and his exercise system focused on the development of the core muscle groups (the spine, abs, hips and lower back). The inventor was a man and many professional athletes, including Tiger Woods, Curt Schilling and Jason Kidd, regularly employ Pilates into their workouts.

      Pilates exercises for men should focus on making tight areas of the body more agile. Most men who exercise are no doubt strong, but their muscles are extremely tense. That's why stretches should be the first Pilates incorporation into a man's workout.

    Three Pilates Stretching Exercises For Men

    • The following three stretch exercises will really help transition you into Pilates. Remember, it's all about adding strength through flexibility. Do exercises slowly and purposefully.

      The Roll Out Back Stretch targets the abs, hamstrings, back and biceps. It's an all-around good way to make your body more flexible. Start in a ball position, facing down to the mat, with arms out in front on the ground and knees tucked into the chest. Almost like a fetal position, but back facing up, not to the side. Very slowly, extend your body until you're flat on the ground. You want to do this slowly because you can really injure an untested back trying to rush it. Now return your body to its starting position while stretching your back at a moderate pull.

      The Overhead Leg Handstand works out the lower body primarily, but it is great for men suffering from back pain. To do it, begin by laying yourself face up. Slowly, bring your legs up to a 45-degree angle to the rest of your body. Now, just as you slowly brought them up, slowly bring them all the way behind your head while keeping your arms tight and locked. Now extend your lower back so that your legs are nearly all the way up. Reverse the steps to get back into the starting position. Try four sets of 10 and see how it feels.

      The Pilates Sit Up does more than crunch abs. It works out the neck, the lower body, the chest and the thighs, in addition to your abdominal muscles. Start by stretching out your arms and legs completely extended on the floor, facing up. Now, raise both arms up over your head while coming up (very!) slowly toward your feet.