Why Men Should Try Pilates Exercises for a Change

Enough with those gut-crunching and time consuming gym sessions! They are frustrating, tiring and usually not fruitful for people with different medical conditions. Those strenuous workouts are only for the young and healthy. Since you are none of the two, you feel there is no chance you can make it to a healthier lifestyle, rite? Wrong!
Men of all ages can do Pilates for incredible results. According to the general perception, Pilates are not meant for a man because Pilates classes have very few males and a good number of females. But I can give some good reasons to try Pilates and shun the idea that it’s an exercise for the sissies.

•  It strengthens your abs

Though Pilates is a full body exercise but most males fail to notice that. So, let’s talk their way. Certain Pilates exercises are known to strengthen the muscles of your abs. if you desire a finely chiseled and sculpted abdominal area, then there is no better exercise than Pilates. All those men out there don’t have to spend hours on building “six packs” because it can now be achieved with less effort. If Pilates is done properly with breathing control, it can prove to be an effective workout for building lower as well as that upper abs.

• It can prove a vital complementary training

Usually Pilates is performed by sports persons who are already taking some training or enrolled in some other fitness programs. Even some athletes incorporate Pilates to complement training sessions. While you try and develop endurance, Pilates offer core strength so that those muscles can be utilized with more power. No matter what sport you practice, Pilates will strengthen your core and make it simple to do other sports.

• Some great athletes of the past did Pilates

If you are an aspiring athlete uncertain of your training, then incorporating Pilates can bring some unexpected results. Don’t believe me but the athletes of the past have set an inspiring example. And yes, they were males. Ruben Brown and Jason Kidd are the examples of some tough athletes who added Pilates in their workout and achieved new milestones of fitness.

• The idea of Pilates was conceived by a man

Though women have dominated the industry of Pilates, it was a man who invented Pilates. Joseph Pilates was the brain that introduced contrology as a means to gain control and balance over your body. Now after you know it was invented by a man, many men might be at ease to add this form of exercise in their fitness regime.

Standing Pilates Exercises

 

Pilates is one form of workout that is known to reduce inactivity in apparently lean but physically unfit individuals. Few years back, Pilates became more of a fad but now it has recovered from that phase. Today, Pilates exercises are the choice of people with varying fitness concerns. Apart from the obvious benefits, Pilates exercises can help you learn breathing techniques. If your idea of fitness is to get a slim and chiseled body, then standing Pilates is for you.

How Standing Pilates helps

From athletes to diabetic patients and from a pregnant woman to a patient with Parkinson’s disease, everyone gained an all-round fitness after practicing Pilates. As easy as standing Pilates might seem, the vast range of motions makes it decisively complicated. However, some striking features of standing Pilates will change your mind altogether.

• It promotes muscle flexibility
• It negates the need for exercising
• When coupled with a good diet, Pilates can yield weight loss
• Standing Pilates focuses on one limb at one time such that your balance is improved

Lunges

Lunges are considered apt for toning the bottoms. It is an excellent exercise for hamstring muscles, lower abdomen and gluteus maximums. The performer has to stand straight and keep the shoulders in squared position. Both hands must be placed on the right thigh as the leg lunges in forward position. Meanwhile, the other leg is shifted backwards. Once you are able to maintain your balance, raise the arms backwards in line with the shoulders. Repeat five sets of lunges with each leg.

Leg lifts

By the looks of it, leg lifts are good for thighs but it also helps to fire up the abdominal muscles. If you desire slim legs and washboard abs, leg lifts will tone your lower body. The starting position for this exercise is standing straight and then brings the leg close to the chest. Clasp the knee to create better balance and hold that position while counting to ten. Release the leg and repeat the same with the other one.

These standing exercises will shape your body and strengthen the core. But most importantly, enjoy your workout routine to reap the benefits of Pilates.

Sciatica Therapy with Pilates Magic Ball

For those who seek ultimate relief against sciatica, there are various Pilates ball exercises to alleviate this painful condition. However, people often complain that their sciatica pain is worsened after stretches. Sciatica is a sensitive condition and the pain worsens when people do it wrong. But before discussing the magic ball Pilates exercises, lets first clarify that sciatica is not a real disorder but a mere symptoms of other problems. If you are able to identify the cause of your symptoms, it will be easier to find the right ball exercises against the discomfort.

Sciatica due to herniated disc

When the symptom of sciatica emerges when there is disturbance in herniated disc. When this disc protrudes backwards to compress sciatic nerve, it results in an excruciating pain that starts from the legs and goes up to your button. Pilates magic ball can be used to help shift or localize the pain. It starts with sitting straight on the edge of the ball while the feet remain flat on the ground. The performer has to move back slowly so that the hands can reach the floor. The back will then rest on the ball while you remain in an arched position.

Sciatica from Isthmic Spondylolisthsis

When there is any major disturbance in the spinal column, the vertebrae of the region get affected. This condition can remain dormant in the childhood due to muscular flexibility but as the muscles grow stiff, pain starts to develop. Mostly flex-based exercises along with stabilization can treat this disease with success.

Sciatica due to Spinal Steno sis

This is an age-related condition or may result from traumatic accidents. Spinal Steno sis causes constriction of merve passages. The sufferer feels pain while walking and can only be suppressed by sitting. Bending exercises or stretches for lower back muscles are ideal in this case. You can either perform this exercise while standing but its best when performed while sitting on the magic ball. In this way, the magic ball bears all the weight

Sciatica resulting from degenerative disc disease

Degenerative disc disease is a condition that worsens with age when the degenerated disc presses on the nerve and causes pain in lower back. The best cure for this condition is possible when movement of some segments is restricted. On the flip side, magic ball can show some miracle for those perform lower appropriately.

Osteoporosis Do’s and Don’ts– How Core Pilates Exercises Can Prevent Bone Thinning

Some core exercises and Pilate workout can help in the maintenance of bone density but then there is a long-term routine that exerts pressure on bones. Whatever bone strength you have developed will be lost when exercise is discontinued. The rule of thumb indicates that you should never stop Pilates. However, there are certain rules that will help you retain the benefits of Pilates exercises.

• The Dos

Continue with weight bearing exercises on feet rather than plow in yoga or other exercises that exert pressure on the spine. When a Pilates performer susceptible to osteoporosis, rolls on her back, there is a greater risk of fractures. However the exercises in which your feet bear the weight are ideal for strengthening the core.


Work on your balance more often and dig out Pilates exercises that help you achieve that. Women prone to osteoporosis will realize that falling can lead to hip or wrist fractures. Standing Pilates exercises have proven to help in maintaining balance.


If you ever opt for cardiovascular or resistances training make sure it’s conducted with all safety features in place.


Sit and stand with support for your back. In some extreme cases, even sneezing hard or coughing can lead to critical fractures. The best way to minimize that possibility is by sitting or standing against something for support.

• The Donts

Try not to flex your spine forward. The patients with the possibility of osteoporosis can have great problems with balance if they make this a habit


Never bend over to pick something off the floor and prevent rolling around on your spine. Spinal flexion is good for younger bones. But when you have thinning bones, some spinal moves are completely contradictory.


Avoid doing crunches or sit ups but there are some abdominal strengthening alternatives in the world of Pilates.


Avoid flexion of leg to the side and stay away from extreme flexion exercises. For a patient of osteoporosis, some exercises do more harm than good.

Lifestyle Changes to Control Skin Conditions

 

When I say, we have to prevent an acne breakout; it does not only mean that we have to careful about what we apply over our skin. The upper layer of skin happens to be the biggest organ of the body in terms of surface area. As it turns out, it is also the most exposed part and responds to what we consume and the surroundings we expose it to. Take note of these small lifestyle changes that can create a great difference in suppressing acne.

Hit the Mat

Performing Pilates exercises in routine not only trims that waistline, but also suppresses stress (let me remind you, stress is the leading cause of acne), keeps a check on nuisance causing hormones, improves circulation that keeps the inner parts of skin aerated and takes away cellular wastes. But there is one little problem, sweat from extensive exercise can cause flares due to skin irritation.

Keep away from perspiration-trapping garments, and take a shower immediately after working out to avoid the problem.

Have uninterrupted sleep

A deep study reveals that whenever we miss an hour of sleep every night, the chances of psychological stress raises by 14%. But the question is what does stress and acne have in common? Stress elevates glucocorticoid production, that can trigger certain other abnormalities in skin function and this also includes exacerbating conditions including acne.

To get those sleep hours for the sake of beauty, reduce your thermostat to lower temperatures because cooler temperature will help you slip into slumber the moment you lie down to sleep.

Take it easy with Sugar

Some food items shoots blood glucose levels rapidly, causing a rise in insulin and this can lead to inflammation on cellular level. Heightened insulin in blood promotes a chain of hormonal reactions and a response that enhances the increase in the number of inflamed cells clogging up the skin pores. Another drawback is the overactive oil secretion of sebaceous gland.

People who take diets with low glycemic index, including whole grains, vegetables, beans, and less white pasta, bread, and refined sugar, were less susceptible to acne breakouts.

Take a power nap

When you are in the middle of loads of work, it’s difficult to pull out some time for a nap. However, if you manage to do so, you won’t regret it. Hardly 15 to 20 minutes is all you need to get revitalized. This is the reason why it’s called power nap.

Take a brief nap mid afternoon because in the latter part of the day, it can turn into a sleep. When you are taking the nap, try to tune out the worries of the world and the time you spend in the nap is well worth it. It’s a perfect way to keep away stress – an underestimated cause of acne