Pilates for Guys: Benefits, Attire and Men’s Pilates Exercises 

“I’m interested in signing up, but…do guys do Pilates?”

It’s a question we get asked a lot by guys who wander into the studio – usually accompanied with a sheepish grin and a diverted gaze – but who aren’t sure whether Pilates is for men.

Well, guess what? It is!

At FS8, we see men of all ages and fitness levels using reformer Pilates, functional strength work, and yoga-inspired mobility to tone their bodies and improve their flexibility. So, whether you’re chasing more power in the gym, more ease in your sport, or simply better posture after long hours behind a desk, men’s Pilates is a thing – and it delivers.

Below, we’re dispelling that gender-related gym anxiety and walking you through everything you need to know about navigating the world of Pilates for guys – including the benefits of reformer for men, the ideal Pilates attire for men when attending your first class, and the five top men’s Pilates exercises you’ll experience at your local FS8 studio.

The 5 benefits of Pilates for men

The male Pilates body is lean, toned, and – above all – strong. But Pilates for men isn’t just about aesthetics or advancing your body – it offers a wide range of benefits for body and mind. We’ve rounded up our top 5 of the benefits of reformer Pilates for men below. 

1. Builds serious core strength and stability

Men’s Pilates trains the deep core muscles many guys overlook – not just abs, but the diaphragm, pelvic floor, obliques, and spinal stabilizers, too. This translates to better lifting mechanics, stronger sport performance, and reduced lower-back strain. 

2. Improves mobility and flexibility

Tight hips, hamstrings, and shoulders are common – both in men who lift, and in those who sit all day (especially if they’re not trying our top desk stretches for long days in the office). 

Pilates for guys opens up those restricted areas while keeping muscles strong, not “loose” or weakened like static stretching can. 

3. Boosts posture and spinal alignment

Rounded shoulders, tight pecs, forward head posture – Pilates helps undo all of it.

By strengthening the posterior chain and teaching proper alignment, Pilates – of both varieties, including mat and reformer for men – supports long-term joint health and pain-free movement, enabling you to train harder and stay injury-free.

4. Develops full-body control and coordination

Unlike gym training where you can “muscle” through reps, Pilates forces slow, precise control. Men’s Pilates’ emphasis on meditation and mindfulness encourages you to pace your breathing and learn how to recruit the right muscles in the right sequence.

This not only improve your balance and stability over time, but – because this slow, measured approach stimulates your vagus nerve – inspires creativity, helps you relax, and can even prevent disease.

5. Speeds up recovery and improve focus 

The combination of Pilates breathwork, core activation, and controlled movement increases blood flow and reduces tension. Many men find Pilates helps them recover faster between heavy sessions while improving mental clarity and stress management.

Pilates attire for men: what to wear to your first class

You don’t need specialized gear for your first Pilates class – just clothing that lets you move freely, stay supported, and navigate the reformer or mat safely. 

New to Pilates? Here’s what to wear (and what to avoid) for an FS8 workout.

Pilates attire for men: dos

• Fitted T-shirt or tank: keeps fabric out of the way so your trainer can see your form.
• Stretch shorts or slim-fit training pants: think gym shorts, not basketball shorts — you’ll be lifting legs, twisting, and moving through full range.
• Grippy socks: most Pilates studios, including FS8, require socks with grip for hygiene and stability on the reformer.
• Extras: sweat towel, water bottle, and a light layer if you cool down quickly. 

Pilates attire for men: don’ts 

• Baggy shorts or wide-leg pants: They tend to ride up or get caught in straps.
• Loose track pants: can bunch, drag, or interfere with footwork.
• Bare feet: not allowed in most studios for hygiene and safety reasons.
• Heavy shoes: Pilates is done in socks, not trainers!

5 men’s Pilates exercises

Below, we’ve rounded up five of the most effective Pilates exercises for men. Each is a lengthening, low-impact workout designed to build strong, mobile muscles, improve posture, and challenge your body in ways traditional gym training often misses. 

1. Footwork on the reformer

This sequence uses spring resistance to train the quads, glutes, calves, and core while keeping the spine supported against the carriage.

Each foot position (parallel, turnout, heels, toes) challenges different muscle groups, helping to build lower‐body strength without joint impact. It’s also one of the best men’s Pilates exercises for men who play sport, because it strengthens the legs while improving knee tracking, ankle mobility, and hip alignment.

2. Long stretch plank

Performed on the reformer or mat, the Long Stretch is a full-body plank variation that demands shoulder stability, rib control, and deep core engagement.

Instead of holding a static plank, you’ll glide your body forward and back, creating time under tension through the chest, lats, abs, and hip flexors. It’s a powerful Pilates workout for men for training front-chain strength and posture, and ideal for counteracting tight pecs, rounded shoulders, and lower-back overload from gym training or desk work.

3. Side plank with hip lift

This men’s Pilates exercise targets the obliques, glute medius, lats, and shoulder stabilizers all at once. By lifting and lowering the hips under control, men develop rotational strength, spinal support, and pelvic stability – muscles that often go under-trained in a more traditional gym-based or weightlifting routine. Stronger side-body strength improves back health, prevents knee collapse, and translates directly to better performance – especially when it comes to rotational sports like golf, tennis, cricket, AFL, and combat training. 

4. Reformer lunge (reverse or split lunge)

Using the reformer to assist or resist the lunge forces the legs and core to work under controlled instability. This builds strength through the glutes and hamstrings while stretching the hip flexors – a combination most men need to balance out tightness from sitting, sprinting, or sore muscles after a workout.

Incorporating a single-leg exercise like this into your Pilates workout for men also improves balance, reduces knee strain, and improves lower-body symmetry, which is essential for both lifting power and injury prevention.

5. Swan extension

A staple of many FS8’s group exercise classes, this Pilates exercise for men opens the chest and strengthens the back extensors, posterior shoulders, and glutes.

Better still, swan extensions counteract the forward-rounded posture that develops from bench pressing, cycling, driving, or enforced office time. By training spinal extension under control instead of force, you can build upper-back strength and improve shoulder mobility, while supporting safer overhead lifting and pulling patterns.

Want to learn more about how to build these Pilates exercises for men into your existing fitness routine, alongside other FS8 mainstays like tone and yoga? Explore our guide to Pilates vs gym today.