View a Mens Pilates Sample Program below.
>> A *new* set of Men Only Pilates classes start during the week of Monday 7th March 2016. << Mens Pilates classes for men, taught by a man.
I generally mix up the Mens Pilates and Core Strength Classes ( in the various South Dublin based venues ) in different ways to keep the classes interesting and motivating. This will give you ideas what you can do at home or as part of your own exercise and fitness routines. Some class participants do three or four variations of exercise at the end of they outdoor or gym runs, resistance or weight training, after a game of golf or tennis, or they incorporate it into their club training at the end of a ruby, GAA, or soccer training session.
This includes the use of various fitness and exercise props e.g.
(1) Foam Rollers
(2) Pilates Rings
(3) Resistance Bands
(4) Smalls Balls
(5) occasionally Swiss Balls or sometimes called Gym Balls
Pilates Exercises can be combined in Duos, Trios or just done as an ongoing sequence. There are various ways of teaching and incorporating these Pilates and Core Strength moves into your general daily or weekly workout routine and other exercise programs.
Knowing is not enough; we mus apply. Willing is not enough; we must do. Johann Wolfgang von Goethe
Pilates Sample Program for Men:
Exercises were picked in a way to maintain balance in the body, avoid overuse of one particular muscle group and therefore injuries. I see it over and over again that people work only on their abdominal, stomach muscles and neglect back strengthening and mobilizing exercises, which will ultimately lead to back trouble and possibly injuries.
(1) Warm-up: Various neck, shoulder, upper back and spine mobilization, loosening and stretching exercises (these are generally good as most of us sit for hours in front of various screens and build up tension in the neck and shoulder area), sometimes a few simple body-weight moves e.g. squats, Pilates Push-ups etc..
(2) Main Section:
These Core and Pilates exercises are generally done in set of 10-12 moves.
(2.1) Shoulder Bridges – to give the back and spine another good stretch before more core and abdominal exercises. This exercise is also good for glute activation.
(2.2) Single Legs Stretches – focus mainly on abdominal / core strength, rectus abdominis.
(2.3) Pilates Swimming or Superman – works on lower back strength and lengthens the back and spine at the same time, if done correctly, without putting pressure on the lumbar spine.
(2.4) Straight Arm Plank – mainly core / abdominal strength, plus a bit upper body strength.
(2.5) Back extension – a mid and/or lower back strengthening exercise, depending on which version you do.
(2.6) Side Bends or Elbow Side Planks – another move to maintain balance in the body, it focuses mainly on the waist, the mid-riff also called obliques. I generally recommend that you keep moving during this Pilates movement, to get more out of it.
(2.7) Roll-Up – an exercise that works on your straight abdominal muscles, a bit spine mobility / mobilization and adds in a very good hamstring / back of the leg stretch, all meaning is a great combination exercise (flexibility and mobility).
(2.8) Check opening or Crocodile: a pure mobility and loosening exercise for your spine, mid and lower back. This exercise can stretch the neck muscles as well depending on how the exercise is done.
(3) Cool Down and Stretching:
We focus here on loosening and stretching the muscles we used during the Pilates and Core Strength exercises, of the main section. This will include a lot of back, neck, hip flexer and hamstring etc. stretches.
>> The *New* set of Mens Pilates and Core Conditioning Classes start: <<
 Tuesday 8th March 2016 6-7pm Sandyford Community Centre, Lambs Cross, Dublin 18, D18
 Tuesday 8th March 2016 8.15-9.15pm Taney Parish Centre, Dundrum, Dublin 14, D14, close to the LUAS Bridge.
 Wednesday 9th March 2016 6.30-7.30pm IrishFit Shop, Running.ie Shop, Sandyford Industrial Estate, 5min walk from the Stillorgan LUAS stop, a view minutes drive from Stillorgan Village.
Please contact Martin before paying online, to check class suitability and availability.
Class fees are €100 for 8 consecutive weeks (classes last for 1 hour), €14 Drop-in, Trial or Pay-As-You-Go.