Pilates exercises for men..indispensable for a complete athletic body

Pilates exercises for men..indispensable for a complete athletic body


Today Pilates for men is a popular exercise and lifestyle all over the world, and is a popular exercise choice for hundreds of thousands of people.


Benefits of Pilates exercises for men

Here are the top 10 benefits of Pilates for men:


1- Enhancing the efficiency of the body structure

You work to enhance the efficiency of your core muscles (or "strength" as it is called in the world of Pilates), which has effects on the muscles of the lower back and abdomen by performing Pilates exercises for the abdomen, hips and pelvis.


Not only is it a strong core for exercise, it is also essential for everyday tasks such as carrying heavy items and receiving your purchases.


In addition to helping you improve your body structure, basic Pilates exercises also help you achieve those abs we all crave.


2. Good for your whole body

Although the main focus of Pilates exercises is on developing your core strength, it also plays a role in developing a full-body workout. This ensures that no particular muscle is grown or left behind, giving you the perfect slim body you are looking for.


3. Ideal rehabilitation for back pain

Although Pilates exercises aren't always guaranteed results, and certainly aren't a quick fix, many people have seen their back pain gradually disappear after doing these exercises.


4. Helps shape the buttocks

You won't find specific exercises that only benefit your butt in particular. But, with a full-body Pilates workout, you'll find every single exercise works your butt in one way or another.


5. Improve your posture

Bad posture is formed as a result of bad habits like slouching at your desk and chair, which can eventually cause back pain, neck pain, headache, etc. Bad habits will lead to uneven muscle growth, with some muscles becoming weaker than others. Pilates exercises for men can help strengthen lag muscles and get rid of bad posture.


6. Do not put pressure on your knees and joints

Because Pilates for men consists of slow, controlled movement, there is little effect on your joints. This is naturally ideal for those who cannot (or do not want to) participate in high-impact sports and exercise.


7. Exercises for everyone

Whether you are young or old, fit or unfit, flexible or not, Pilates is one of a group of exercises that can benefit everyone.


8. Boost your mental health and improve focus

Pilates for men helps build a physical and mental connection, as focus and meditation come together to help boost your mental health.


An important part of these exercises is that they make you focus on your body, and breathe perfectly. By concentrating only, you are likely to get the most out of this exercise.


9. Improve your athletic performance and reduce your chances of injury

Many athletes find their postures deviant due to the one-sided nature of some sports for example, tennis or golf.


Because Pilates helps balance your body, develop muscle coordination, and align your posture, athletes and women find that Pilates can help reduce the likelihood of injury.


10. Increase your flexibility

It was Joseph Pilates who said: "True flexibility can only be achieved when all muscles are uniformly developed."


So instead of saying that you can't do Pilates because you're not flexible enough, you should actually engage in Pilates to help improve your flexibility.


11. Improved intimacy

There are many exercises that mimic a similar action to the Kegel exercise (which strengthens the pelvic floor muscles, thus supporting the bladder, small intestine, and rectum).


Exercises that involve raising your pelvic floor, such as Pilates, strengthen those muscles, improving your efficiency in sex.


12. Improved blood circulation

The more flexible you are, the better your circulation, as blood can flow more freely through your body. This can help boost cell growth, organ function and give you healthier skin.


13. Helps lose weight

Many people wonder if pilates exercises for weight loss are beneficial, and some studies have shown that it can certainly help in that regard, especially since Pilates helps the body in a variety of different ways to achieve a healthier lifestyle, not to mention build optimal muscle mass.


Types of pilates exercises


To help you decide which type is right for you, here are six types of Pilates exercises for men and what you need to know about each one.


1. Classical Pilates


Classic Pilates exercises follow the original system devised by Joseph Pilates in the 1920s, and includes both mat and machine work.


Classic Pilates is different from other forms of Pilates, because it means that you perform the training in a traditional order, which includes transitions between exercises. This makes this type of Pilates a good exercise for practitioners who want to improve their physique.


Another important distinction between classic Pilates and other types is resting position. Classic Pilates focuses on more posterior pelvic tilts (tilting your hips toward your back), as well as some other postural preferences for the head, neck and shoulders, says physical therapist Kristen Peyton, owner of Peyton Physical Therapy.


2. Mat Pilates 


The exercises in Pilates are performed on a mat with your body and a yoga mat rather than machines and equipment. Pilates exercises on the mat focus your torso, which makes it very useful for those with back pain. The movements in Pilates on the mat are based on the exercises in the classic Pilates system.


An April 2014 study published in the Journal of Physical Therapeutic Sciences compared mat Plats with Classic Pilates, and found that the group doing Mat Pilates showed greater improvements in both pain level and balance.


3. Reformer Pilates



This type of Pilates exercise offers similar basic strengthening benefits to Pilates on a mat.


Many reformer Pilates exercises are the same as the mat exercises but are performed with additional resistance from bands and ropes.


Ultimately, you can better customize your fitness goals like improving alignment and postural coordination than you can do with Pilates on the mat.


And since reformer Pilates classes tend to be more intense than mat Pilates classes, they may be a better option for those looking to burn more calories and lose weight.


4. Contemporary Pilates



Although contemporary Pilates exercises are inspired by and build on the classic system of Pilates, each class varies depending on the type of school each Pilates instructor attends and the style they prefer to teach.


These exercises are usually based on contemporary research. Polestar, for example, is a contemporary approach shaped by concepts from biomechanics, kinesthetic learning, communication skills, and current research to advance Joseph Pilates' work.


And since the experience will vary widely from trainer to trainer, people who are new to Pilates (or who have tried another form of Pilates before and aren't a fan) may find it less difficult to start out in a less traditional way.


5. Stott Pilates



Innovative ballerina Moira Meritio originally studied Stutt Pilates after suffering a neck injury. In this type of Pilates, each class begins with a warm-up period to align the body and release neck and back

 pressure. Another thing about this type of Pilates is that it takes the basic principles of the classic method and adds props like a stability

 ball and foam roller, making it a good choice for anyone looking to improve their balance. And unlike classic Pilates where the lower spine is pressed to the floor, in Stott Pilates, you keep the natural curve of the lower spine off the ground.


6. Winsor Pilates



American Marie Winsor, a famous Pilates instructor, has promoted her Winsor Pilates technique through exercise videos and commercials. Mary Winsor's fitness videos focus on losing weight and shaping the body with a mix of classic Pilates exercises performed in a specific and unconventional order to achieve maximum results.


Mary Winsor consists of 13 Pilates movements, including the "roll-up," and the one-leg circuit, in 20 minutes of practice, making them ideal for beginners and those short of time.


Best Pilates exercises

The best Pilates exercises for men include:


1- Straight leg criss cross exercise



Any movements that take the legs away from the body are best because they create a strong contraction of the transverse abdominal muscles that will not only tone, but also create an incredible core stability. This movement also activates the bends and the rectus abdominis muscle, so you get the best of everything.


How to perform this exercise:

 lay on your back. With a flat stomach, lower your head and shoulders off the floor and point your legs toward the ceiling.

Bring your right elbow toward your left leg as you lower your right leg to the floor, then switch to the other side. It is important here that your legs are straight all the time.

Repeat for 10 sets.


2- Double leg stretch



This exercise generates energy and blood flow thanks to the movement of your arms and legs, and strengthens the transverse and rectus abdominis muscles.

 

How to perform this exercise:

 Begin this exercise lying on a mat with your legs resting on a table surface.

Lift your shoulders off the floor and deepen your navel toward your spine.

When you inhale, reach your arms and legs as far from the center of your body as possible while keeping your stomach tight.

 Circle your arms at the sides to return to this position when exhaling, with the knees in.

Repeat 10 times without letting your head and shoulders rest on the floor.


3- Double straight leg stretch in 'diamond



This exercise targets the rectus abdominis and the transverse abdominal muscles while untangling the quadriceps muscles. This means that the abdominal muscles have to work harder.


How to perform this exercise:

Roll your head and shoulders off the floor and draw your legs to the ceiling in the shape of a diamond.

Lower the diamond shape to the floor when you inhale, and return to the ceiling with an exhale.


4- Footwork grand pliés . exercise



In my opinion, the best standing leg exercise in all of Pilates exercises is the big pushup, as this exercise strengthens every muscle in your legs evenly from your toes to your hips.


How to perform this exercise:

Using a counter for balance, stand on your toes in the first position with your legs tightly together, heels together and toes apart.

 Drop your hips toward the floor while keeping your spine in a neutral position. You can use the counter to help you fall without pushing your torso forward.

Return to standing on an exhale with a rolling sensation in your legs and as your belly deepens.

 Do 3 sets of 10, or quickly do several sets for 30 to 60 seconds at a time.


5- leg shoulder bridges exercise



This exercise strengthens and lengthens the glutes, hamstrings, and quads, as well as the transverse abdominals and back muscles.


How to perform this exercise:

Lie on your back with your knees bent and your abdominals tensed, keeping your spine in a neutral position as you lift your hips off the floor.

 Extend one leg in front of you so it's in line with your body, then bring your foot back to the floor and slowly lower your hips.

Do 12 sets on each leg.


6- Side-lying leg circles



The leg movement tones the quadriceps, hip, and glutes, while the challenging lateral balance pose strengthens the abs and posture in your back.


How to perform this exercise:

 Lie on your side with shoulders and hips stacked. Your legs should be together, a little core, and a long stretch.

Slowly circle your upper leg 10 times in each direction, keeping your torso stationary. Repeat on the other leg.

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