Despite the benefits of Pilates, Pilates instruction is primarily performed by female trainers. According to Zippia, 9 out of 10 of her Pilates instructors are women. Although male participation in Pilates is on the rise, it is reported that as of 2023, approximately one in four participants will be male. Sports Fitness Industry Association.
Male athletes can benefit from the bodyweight training that Pilates offers just as much as female athletes. The benefits of Pilates are comparable to aerobics. These include improving muscle strength, overall fitness, and body composition. (1)
In a YouTube video from March 22, 2024, Personal trainer James Smith explores the benefits of Pilates and why it’s valuable for male athletes to incorporate it into their fitness plans. Find out why below.
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History and benefits of Pilates
Australian Pilates instructor Lisa Hammond of REVOLVE Studio introduced Smith and fellow personal trainer Diren Cartal to the origins of Pilates. She explained that Joseph Pilates developed this method in the 1900s as a rehabilitation for veterans.
Hammond noted that Joseph Pilates practiced Jiu-Jitsu and highlighted the main benefits of Pilates, including “improving strength through stabilizing muscle groups.”
If you’re already doing so [Jiu-Jitsu] Training: Helps stabilize the shoulder girdle and is useful for armbar and kimura training.
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pilates exercises
Smith facilitated Pilates exercises using a reformer (a padded platform called a “carriage” that slides the frame up and down) and a foot bar with adjustable spring tension. Hammond emphasized that the spring tension is adjusted to target specific muscle groups. Below is an exercise that Smith and Kartal conducted with their respective reformers.
lunge
Hammond emphasized performing high reps of slow, controlled movements to promote the mind-muscle connection during workouts. “Imagine lifting the top of your head higher,” Hammond says. “Drop down for a lunge. The footbar acts as a support to work your quads and glutes more effectively.
Smith and Kartal share how these movements can help rehabilitate hip flexor injuries and help advanced athletes looking to explore different planes of movement. Pilates routines emulate bodyweight exercises such as squats, lunges, and hip thrusts.
Footwork & Single Leg Press
During Reformer Footwork, Smith and Kartal experimented with different foot positions and expressed curiosity about the benefits of Pilates for recovery after days filled with resistance training and Jiu-Jitsu. Mr. Hammond assured them that Pilates can aid recovery and that Pilates can be combined with strength training.
Their Pilates routine began by pressing their heels against the foot bars to activate their quadriceps. He then placed his toes on the bar and transitioned into a “bird on a perch” position. They observed a sensation similar to a hack squat.
Smith utilized a strap for single leg presses. Hammond told Smith to better activate his glutes and obliques for leg stability and strength, and to bend his knees before stretching to work his hips and ankles.
Smith and Kartal commented on the intensity of the routine as they sweated it out. They asked whether Pilates contributes to improved physique. “As Joseph Pilates says, you can feel the difference in 10 sessions,” Hammond said. “You’ll see a difference in 20 sessions, and you’ll have a completely new body in 30 sessions.”
push ups & push presses
The trainer used the foot bar for push-ups. Hammond recommended limiting carriage movement throughout the routine. When Kartal acknowledged the core-strengthening challenges of this exercise.
They used the foot bar to push the dolly and perform a push press. They kept their hips high and their arms fully extended. Smith started with a kneeling variation, then progressed to a toe position and extended stretches.
Wide press & hundred
Smith and Kartal experimented with wide presses using straps and alternating between high and low kneeling positions. They incorporated unilateral variations, pressing with one arm and rotating more.
They lowered the footbar, gripped the strap handles, and did a variation of the 100 core strength pike hold. They went from a position with their legs bent on a table to a fully extended and lowered position while holding a medicine ball between their legs.
leg circles and round ups
Smith concluded the session with a leg circle that utilizes long straps and guides the movement with your feet. Finally, I gave him a deep stretch in his lower body in a lunge position.
After the workout, Smith advocates Pilates as a great training method for core and rehabilitation, and emphasizes that no one is “too big” to participate in Pilates.
I think this would be great strength training. Something that doesn’t make you feel defeated.
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More training content
References
Reyes, ABR, Delilah, CAB, Viana, RB, Benedito Silva, AA, Vancini, RL, Mascarin, N., & Andrade, M.S. (2019). Effects of Pilates and aerobic training on cardiorespiratory fitness, isokinetic muscle strength, body composition, and functional task outcomes in overweight/obese individuals: A clinical trial. PeerJ, 7, e6022. https://doi.org/10.7717/peerj.6022
Featured image: @jamessmithpt on instagram
