Is Pilates For Men?

Pilates for men is having a moment - and honestly, it’s about time. According to Harvard Medical School, poor flexibility and weak stabilizer muscles are some of the top reasons men experience back pain and joint issues as they age (source).

That’s where Pilates steps in. Not as a replacement for your workouts, but as the missing link. The foundation. The fix.

In this guide to Pilates for men, we’re breaking down what it really is, why it works, and how to start - even if you think your hamstrings are too tight or you’re not the Pilates type.

Is Pilates for Men?

Short answer: Yes. Long answer: Absolutely.

Pilates was created by a man (Joseph Pilates), originally for soldiers. But somewhere along the way, it got boxed in as a “women’s workout.”

Let’s clear that up. Men and Pilates go way back - and more guys are catching on today, from pro athletes to everyday dads who just want to stop waking up sore.

If you’re wondering things like is Pilates good for men or can men do Pilates, the truth is this: Pilates makes you better at everything else you already do.

Whether that’s strength training, running, or just carrying groceries without throwing your back out.

The Origin of Pilates

Joseph Pilates developed his method while interned during World War I. He used springs from hospital beds to help wounded soldiers rebuild strength and mobility - the foundation for what we now call the Reformer.

He called it “Contrology” - a full-body system built around precision, control, breath, and alignment. That’s a far cry from just “stretching.” In fact, early adopters of his method were boxers, gymnasts, and military men.

Recommended Read: What Is Pilates and What Does It Do for Your Body?

What Can Pilates Do for Men?

Let’s keep it real. You’re not doing Pilates to become more flexible. You’re doing it to:

• Strengthen your core without endless crunches

• Fix your posture from years of desk slouching

• Recover faster from workouts and injuries

• Improve stability for everything from squats to sprinting

• Train muscles you didn’t even know you had

Basically, Pilates is your body’s mechanic - tuning you up, smoothing your movement, and making sure everything runs efficiently.

Why Do People Think Pilates Is Only for Women?

The answer lies in marketing. Most early Pilates studios catered to dancers. The classes looked slow and stretchy. And somewhere in the Instagram fitness boom, Pilates got typecast.

But here’s the truth: Pilates was built for bodies, not genders.

And now, with NFL players, golfers, and CrossFit coaches swearing by it, that narrative is flipping fast. The guys who try it? They don’t just tolerate it. They become obsessed.

The Benefits of Pilates for Men

Core Strength That Actually Matters

Forget sit-ups. Pilates builds strength in your transverse abdominis, obliques, and multifidus - the deep core muscles that protect your spine and power real-world movement.

Flexibility Without the Boring Stretches

Pilates improves mobility by strengthening your muscles through lengthened ranges of motion.

Fewer Injuries, Faster Recovery

Whether you're rehabbing or just trying to stay pain-free, Pilates strengthens stabilizers and balances your muscular system.

Mental Focus and Breath Control

Pilates is a moving meditation. You’ll leave class feeling lighter - physically and mentally.

Age-Proofing Your Body

It’s low impact and sustainable, making it perfect for men over 35 trying to stay strong without trashing their joints.

Tips for Getting Started

• Start with a class - especially if you're new. A good instructor makes all the difference

• Don’t compare yourself to others. Flexibility isn’t the goal - control is

• Breathe. Sounds basic, but it’s half the method

• Go slow. Precision over momentum

• Be consistent. 2–3 sessions a week is enough to feel real results

Top 7 Pilates Exercises for Men

Try these on the mat or with an instructor. They target the muscle groups most men tend to overwork or ignore.

Pelvic Curl

Targets: Glutes, hamstrings, spine mobility, hip flexors

This is your warm-up and your reset. The Pelvic Curl teaches you to articulate through each part of your spine and activate your glutes — not just power through with your quads.

How to do it:

• Lie on your back with knees bent, feet flat on the floor.

• Inhale, then exhale as you slowly roll your spine off the mat, one vertebra at a time.

• Pause at the top, creating a straight line from knees to shoulders.

• Inhale, then exhale as you roll down slowly.

• Repeat 8–10 times.

  
  

Great for: Releasing tight hips, activating sleepy glutes, and getting your spine moving after a long day at the desk or gym.

Leg Changes

Targets: Deep core stabilizers, lower abs

This looks deceptively simple — until you do it right. It forces your core to stay steady while your legs move, building real stability without straining your back.

How to do it:

• Lie on your back, legs in tabletop (knees bent 90°).

• Brace your abs.

• Slowly tap one foot to the mat while keeping the other still.

• Alternate legs with control.

• Repeat 10–15 times per side.

  
  

Make it harder: Extend legs straight at a 45° angle for more challenge.

Supine Twist

Targets: Obliques, spine mobility

Most workouts keep you in forward-and-back motion. This move gets your body twisting safely - essential for sports and real-life movement.

How to do it:

• Lie on your back, arms out like a T.

• Bring knees up to tabletop.

• Inhale to prepare.

• Exhale as you gently lower knees to one side.

• Inhale to return to center, then switch sides.

• Repeat 6–8 times each way.

Why men love it: It’s like a massage for your lower back and works your side abs without crunches.

Chest Lift with Rotation

Targets: Rectus abdominis, obliques

Think of this as a smarter crunch. It hits your six-pack muscles and the muscles that wrap around your waist — no neck strain, all core.

How to do it:

• Lie on your back, hands behind your head.

• Inhale, then exhale to lift your shoulder blades.

• Rotate to the right and pause.

• Return to center, then rotate left.

• Repeat 6–10 times.

Tip: Keep your chin slightly tucked and don’t pull on your neck.

Back Extension (Swan Prep)

Targets: Mid and upper back, posture muscles

If you sit a lot or train chest-heavy (bench press, anyone?), this move is your antidote. It strengthens the muscles that keep your posture upright.

How to do it:

• Lie face down, hands under shoulders.

• Inhale to prepare.

• Exhale and lift your chest using your back muscles (not arms).

• Keep neck long and shoulders down.

• Repeat 5–8 times.

Why it matters: Strengthens often-neglected back extensors and counters “tech neck.”

Side-Lying Leg Abduction

Targets: Glutes, outer thighs, hip stabilizers

This is a go-to for strengthening your glutes — not just for aesthetics, but for balance, knee stability, and injury prevention.

How to do it:

• Lie on your side, legs straight, head supported.

• Keep hips stacked.

• Lift top leg up to about 45°, pause, and lower with control.

• Repeat 10–15 times per side.

Pro tip: Don’t swing your leg. Slow, controlled movement is key.

Side Bend

Targets: Lateral core, shoulder stability, spine flexibility

Your spine was made to move in all directions — including sideways. This move works on lateral motion, which is often ignored in traditional workouts.

How to do it:

• Sit with weight on one hip, hand on the floor beside you.

• Press into your hand and feet to lift into a side plank.

• Reach your top arm overhead to create an arch through your side body.

• Return with control

• Repeat 6–8 times on each side.

Why guys love it: Great for golfers, surfers, and anyone who wants more flexible shoulders and a stronger side body.

FAQs About Men and Pilates

Are Pilates for men or women?

Pilates is for anyone with a body. Period. Pilates was created by a man, for both men and women. It’s not gendered - it’s anatomical.

Can Pilates work for men?

Yes. It's one of the best systems for fixing posture, reducing injury, and building strength that actually transfers to sports and life.

What to wear for Pilates (men)?

Fitted but flexible gear. Think joggers or compression shorts and a breathable tee. Avoid baggy clothing - instructors need to see your form.

Why is Pilates hard for men?

Tight hips, weak stabilizers, and years of training big muscles without working the little ones. It’s a humbling experience. But a rewarding one.

Why don’t more men do Pilates?

Outdated ideas about what Pilates is - and fear of being the only guy in the class. But that’s changing fast.

Conclusion: Is Pilates for Guys? 100%.

So, if you're still wondering can guys do Pilates or how good is Pilates for men, here’s the bottom line:

It’s one of the smartest training systems out there.

Pilates for men is not just a workout - it’s an upgrade. Whether you’re lifting, running, recovering, or aging - Pilates helps you do it all better.