Pilates also for men

Pilates is a low-impact physical activity that focuses on body alignment, breathing, and developing muscle strength. Often associated with women, Pilates is actually an activity suitable for men as well, who can derive great benefits for their health and well-being.

Here are a number of Pilates exercises men can do at home to improve their strength and flexibility:

1. The Hundred: This is a basic Pilates exercise, involving the abdomen, back and arms. Start lying on your back, raise your legs bent to 90 degrees and your arms straight out to the side of your body. Lift your head, shoulders and arms off the floor while lowering your legs to a horizontal position. Hold the position as you pump your arms 100 times, inhaling for five pumps and exhaling for five pumps.

2. Plank: The plank is a basic exercise that engages the abs and core stabilizer muscles. Start on all fours, then extend your legs back to form a straight line from neck to heels. Hold the position for 30 seconds or more if possible.

3. Side Leg Lifts: This Pilates exercise targets the thigh and buttock muscles. Begin lying on your side, with your legs straight and your arms extended in front of your body. Slowly lift the top leg, keeping the body stable. Repeat the exercise for both sides.

4. Roll-Up: The Roll-Up exercise engages abdominal strength and spinal flexibility. Begin by lying on your back, with your legs bent and your arms extended overhead. Lift your torso off the floor, slowly rolling your spine skyward until you sit up straight. Then, slowly lower your spine back to the floor.

5. Push-Ups: The Push-Up exercise is a classic strength exercise that engages the chest, shoulders and triceps. Start in a plank position, then bend your elbows and slowly lower your body back to the floor. Lift your body back into a plank position.

6. Leg Pull: The Leg Pull exercise focuses on the back and arm muscles. Start on all fours, with your hands under your shoulders and your knees under your hips. Lift one leg back, keeping the knee bent, then lift the other leg. Hold the position for a few seconds, then lower your legs.

7. Swan: The Swan exercise is an advanced exercise involving back strength