Sean Vigue - Pilates for Men

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Sean Vigue Fitness strongly recommends that you consult with your physician before beginning any exercise program and you should be in good physical condition and be able to participate in the exercise.

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I wrote this book because Pilates is still such a misunderstood exercise program. In fact, many people even mispronounce the word Pilates (Pi-lot-ays). If you cant pronounce the name will you even give it a second glance? This eBook will give you much more than a second glanceit will dramatically transform the way you look, feel and exercise. This book features only mat Pilates (using only your bodyweight and a Pilates mat underneath you) and is a total training program that requires no weights or machines. Thats right - only your bodyweight is needed! These workouts can be done anywhere and anytime so they fit even the busiest of schedules with results youll feel and see after your very first workout. Yep, thats how Pilates works, my friends. Use the greatest gym youll ever have - your body - to achieve incredible fitness goals! And watch for links to my Pilates workout videos scattered throughout the book so we can work out together. For the perfect training companion to this book pick up a copy of my paperback, Power Yoga for Athletes from Fair Winds Press and take my workouts everywhere by downloading my free fitness App (seanviguefitness.com/my-fitness-app) for Apple and Android!

This book is packed with safe and effective Pilates exercises for all levels, complete with descriptions and full color photos of yours truly demonstrating the moves. For your convenience, Ive also included modifications and add-ons so you can truly workout at YOUR fitness level and progress as you build strength and confidence. My goal is always to get my clients on the mat and moving as quickly as possible (with the best form of course) so they begin seeing the dramatic results that they are working so hard to achieve. Pilates does not lie to you - you will immediately feel stronger, flexible, faster, controlled and extremely powerful as your mind and body work together with every breathnot to mention building that strong, stable, balanced and functional core (the abdominals, the pelvic floor, the muscles around the hip joint, and the muscles of the lower back). Its all about the core in Pilates.

To create that smooth Pilates flow Ive included six complete workouts (all of which Ive filmed so you can work out directly with ME via my YouTube channel (youtube.com/motleyfitness) to get you moving no matter what your fitness level. Watch for the video links by each workout. There are easy-to-follow, beginner, intermediate and advanced workouts that you can do as stand-alone routines or as part of your current workout program. Are you a weight lifter? Triathlete? Power Lifter? Sedentary person? Weekend Warrior? It doesnt matter because Pilates will enhance every activity/sport/movement you perform and target exactly where you need help. Did you catch that? Pilates will enhance EVERY movement in your life but you wont really know until you get moving. So, are you ready to reap the amazing benefits of Pilates? Its my pleasure to introduce you to the many, many benefits of a regular Pilates practice.

To get a first glimpse of a Pilates workout watch my most recent beginner Pilates for Men video on my YouTube channel: https://youtu.be/yARyRb32sCc

And if youre still on the fence - Heres 5 reasons men need to add Pilates to their lives from a recent article I wrote for Grokker.com.

1. Pilates is perfect for men of all fitness levels - from the couch potato to the performance athletes and will adapt easily to your fitness needs. Learn and put into action the six key principles of Pilates: Centering, Concentration, Control, Precision, Breath, and Flow.
2. The core focused work in Pilates will enhance every other athletic endeavor you do. Running, weight training, football, biking etc - Pilates will enhance your skill level dramatically.
3. Pilates workouts are performed with zero equipment (other than a Pilates mat) and can be practiced anywhere and anytime. They are super convenient and accessible for even the busiest of schedules.
4. Pilates improves posture. By building a strong balanced core you support your spine and help prevent your upper body from slumping forward and cutting off your breath. Youll have much more energy because youre not always fighting gravity.
5. Pilates is a fantastic way for men to increase flexibility in their legs, back, hips and shoulders while still getting a full body workout. More flexibility leads to better body control, faster recovery time and greater range of motion.

Contrology (The Pilates Method) is designed to give you suppleness, natural grace and skill that will be unmistakably reflected in the way you walk, play and work.

Joseph Pilates

The Classic Pilates for Men Workout that started it all. Like my wardrobe?

All you need to do your Pilates exercises and workouts is a Pilates mat (thick and comfortable. You may use a yoga mat but they are thinner and may be uncomfortable on your spine), comfortable clothing, a bottle of water (optional) and a clear space in which to move. A typical Pilates workout can be any duration and intensity that you wish but make sure you dont exercise while your muscles are still very sore. I highly recommend cross training (combining various styles of exercises and workouts to work various parts of the body) and Im including several other styles of workout videos in the back of this eBook to keep your workouts fresh, challenging and constantly improving.

Proper breathing is ber important in Pilates to maximize your movements and lung capacity so lets take a moment to explain. In Pilates you want to breathe into your deep belly muscles (belly button area) meaning your abdominals should actually be pooching out on your inhales. When I trained as an opera singer it was the same kind of breath - inflate the belly, sides of the belly and even the lower back. This kind of respiration actually tones and energizes your core while improving posture and bringing a huge supply of oxygen to your body. Also, focus on breathing in the nose (using the natural filters of the nostrils to purify the air) and out the mouth (to get rid of every bit of stale air). Focusing on the breath this way also creates a natural rhythm to movement that enhances the efficiency and experience of a workout. Joseph put it better than I can: