Pilates for Men: How to Get into it & What to Expect
Socially, some might tend to look at a sport like football as one in which we glamorize players battling until all is said and done. It’s grueling. The practices are hot. The games are tough and hard-hitting. Then, they get to do it all again next Sunday. That’s what’s seen on the outside. But on the inside, there’s a huge emphasis on rest and recovery. Seeing a professional athlete in a 6’5”, 350-lb. frame on a Pilates board might not coincide with what we might think about a Pilates class. The reality, though, is that more men are taking on Pilates now than ever before. Since 2022, the male participation rate in Pilates has increased by as much as 71%. Male athletes are prioritizing the recovery aspect of athletics. Investing in your body and its health goes beyond a caloric burn on a run and hitting new PRs in the gym.
What is Pilates & How Does it Differ from Yoga?
Pilates was developed by Joseph Pilates in the early 20th century. Pilates was originally introduced as a recovery option for dancers, to strengthen core muscles while helping with posture and flexibility. Now, you can find Pilates classes at your local gym, studio, or check out at-home videos for your convenience. That’s right—you don’t need to be a dancer to do it.
Pilates is classified as a type of strength training, as you’ve got to focus on engaging and using large muscle groups like your abdominals, legs, and back. Pilates workouts utilize mats and/or reformer machines. A reformer machine uses both springs and pulleys to give resistance and support during movements and exercises. It’ll slide back and forth with your movements, helping you move better and more fluid. During a Pilates exercise, you’ll mainly be working on strengthening your core, gaining flexibility, and working on your balance.
You might look at Pilates in the same light as you do yoga. They have some similarities—both focus on things like breathing, practicing on mats, and help with flexibility. But in Pilates, you’re concentrating on strengthening your core and flexibility. Trying out both practices can be beneficial but just note the fundamental differences in both if you’re going to set expectations. Remember to always consult with a physician before starting a new exercise program.
Benefits of Pilates for Athletic Performance
There are ways in which consistently doing Pilates can help you the next time you’re gearing up for a game, practice, or a training session. Pilates focuses on things like your core and overall flexibility. By strengthening your core, you’re giving yourself opportunities to work on stabilization through movement. From squats to planks, a strong, engaged core can go a long way. Your core also will help you balance and keep your coordination easier, while generating both power and speed with less effort on your end.
Being on a Pilates reformer might be a bit awkward and uncomfortable at first, but once you get used to it, you’ll start to see why more and more athletes are taking it up. A Pilates reformer features springs, ropes, straps, handles, and other accessories an instructor might introduce. All of these combine to give you a piece of equipment that’s meant to slide with your movements, helping keep everything equal and balanced. The plyometric movements you do on the board can help with those explosive movements athletics can require. You might not be lifting heavy and shaving down your pace when you’re taking on Pilates, but you’re working on the little things that can help every aspect of your athletic journey.
Getting Started with Pilates
If you’re looking to test out some movements at home before making a trip to a local Pilates studio, you can do so with a foam mat. Here’s three examples of Pilates exercises you can do at home:
Scissor Kicks: Start by lying flat on your back with your legs extended straight out on the floor. With your head off the floor, extend your right leg up to the sky and grab it with both hands. Hold it for a second. Repeat the same movement with your left leg. This movement works your core and stretches your hamstrings.
Single Calf Raise: Standing on your right foot, move your weight to your toes and then push your right leg up as far as possible. You should feel your calf contracting on the way up and relaxing going down. Repeat with the other foot. If your balance is unsteady, you can support yourself with 1 arm on a wall. This exercise strengthens your calf muscles.
Triceps Push-Ups: Start in a normal push-up position with one exception. Instead of having your arms shoulder-length apart, place your hands on the ground facing outward with your thumbs touching or close to touching each other. Push yourself up and then lower to the floor, keeping your back parallel. This exercise focuses on strengthening your triceps, chest, and shoulders.
You can always find modifications, too. If you feel comfortable and ready, inquire about beginning at a Pilates studio and ask questions about what to expect if/when you use a reformer.
What to Wear & Bring to Pilates
You’ll be moving dynamically and stretching while you do Pilates, so come dressed accordingly. In terms of Pilates clothing, look for stretchy shorts or pants that’ll let you move unbothered in any direction. The more you’re able to move freely, the more comfortable you’re going to be. Fitted shirts might be the better way to go instead of something that’s a bit too loose, since you don’t want to be getting yourself caught on the equipment a Pilates reformer might have attached. Something more streamlined is your best bet, while also being moisture-wicking and fast-drying. That way, you’re able to fend off sweat and keep things comfortable when you’re in the thick of it.
In most Pilates practices and classes, you’re not going to be wearing shoes. Instead, they might provide you with grippy socks that help avoid slipping during reformer workouts. A pair of Pilates socks can include rubber or silicone grips on the soles. Pilates classes tend to do this because a pair of shoes might get in the way of giving your feet the precision required for movements. If you’re going to wear shoes though, make sure they’re really lightweight and provide as much flexibility as possible. Plus, since you’re either going to be working on a reformer or on a mat, it’s best to have a pair that’s worn specifically for Pilates. That way, you’re not dirtying equipment.
Avoid things like cologne and jewelry when doing Pilates. Jewelry can become a distraction and potentially get broken or lost. In the case of cologne, you’re going to be getting a workout in potentially alongside other classmates, too. It can become overwhelming, bother others in the class, and turn into a distraction.
Bring the essentials with you, like a water bottle, towel, headbands, or any kind of hair tie needed to keep your hair out of the way. Keep everything in one place, too, by investing in a gym bag. Getting into Pilates can be intimidating at first, but so is every new gym you’ve stepped foot in, every new exercise you’ve done, and anything you’ve taken a shot at as an athlete. Consider the potential benefits you can find between Pilates and your current goals, make a plan, and see how you feel after testing out the waters.