As a cyclist I have to say I am a bit passionate on how I can not only improve my form, but also share my experience with my clients and other cyclists. This has inspired me to put together a few videos with exercises that I like to use with bicyclists, but this is only a part of their program. The exercises I videotaped reinforce the correct posture for cyclists, but the antagonist muscles also need to be addressed to create balance within the body. With balance the cyclist will also gain endurance in holding the postures when on longer rides.

The typical workout will start with a warm-up - Bridging or Pelvic Curls, Spine Twist laying on the back, Chest Lifts and Chest Lifts with Rotation. To this I would add a shoulder bridge prep to help with low back strengthening:

Peel the spine from the mat and come up the the junction between the lower and the upper back, stabilizing the pelvis shift the weight to one leg and lift the other doing a toe tap for 10 reps, then alternate to the other leg.

Foot work can be performed on any piece of equipment however to address postural issues the Wunda Chair may be one of the more challenging and effective apparatus for the foot work. The Wunda Chair will reinforce the engagement of the upper back extensors.

For Abdominal work I like the positioning of the Seated Pike / teaser sitting at the Wunda chair as this does reinforce the rounded spine in cycling. In this position it is important to focus on the engagement of the abdominals and the relaxation of the hip flexors. Of course I always do a set of Hundreds in the Pilates Session here with an extra emphasis on the rib cage breathing. One of the biggest issues I see with any of my athletes is not understanding the concept of Rib Cage Breathing - this really needs to be addressed in all sessions. Huffing and puffing will not get you up a hill - or through a sprint.

For hip work either working on the reformer with the feet in the straps - Frog, Leg Circles in both directions and Openings, again focusing on the stabilization of the pelvis and how the legs can move efficiently inside the hip sockets.

For spinal articulation Short Spine is a great exercise to strengthen the deep muscles of the spine and Long Spine to strengthen the hip and back extensors.

Stretching: here you want to do as much stretching as possible, especially the Quads and the front of the shoulders.

For a great full body integration workout Stomach Massage reinforces the cycling position again teaching abdominal recruitment, pelvic stabilization and the correct movement of the legs in the hip sockets. By adding the Stomach Massage flat back and arms up the back extensors work in a co-contraction with the abdominals for great stabilization.

Arm Work: A Seated Arm Series on the reformer: Chest Expansion, Arm Curls, Rhomboids, Hug A Tree and Salute give a well rounded arm workout. These exercises also encourage postural work, sitting erect on the reformer with the legs straight in front of you providing a challenge by itself.

Leg work: Forward Lunge reinforces the use of the hip extensors as well as balance. Also you can get a little creative here. I have an infinity foot rest on my reformer and I like to move the foot rest toward the risers. Sitting on the foot rest with the heels against the shoulder rest you can perform a leg curl by pulling the carriage toward you. This will teach the client to engage the hamstrings replicating the pulling back of the pedal stroke.

Another Full body integration exercise can be the Push Through Sitting Back for the shoulder stretch and abdominal work. Also I like to see a set of Push Ups in some form.

As the workout comes to a close I like to do some lateral abdominal work - Step Barrel, Ladder Barrel or Short Box followed by the Mermaid either on the reformer or seated on the table. For a change try doing the Mermaid standing at the table with the Push Through Bar off the end.

Finally back extension. Here again anything working the Upper Back Extensors is valuable for the cyclist. Swan on the Wunda Chair, Swan over the step Barrel or Ladder Barrel and for a wonderful beel in the back - Hanging Back on the Cadillac.

Pilates is a great cross training tool for any sport. I hope you see the value in what you can bring to clients and patrons who are athletes.

Enjoy you daily set of 100’s

At the PMA Conference a few years ago first generation teacher Mary Bowen stated that Joe Pilates did the Double Leg Stretch (mat work exercise) with his legs in the Diamond position. Once I returned to my studio I decided to explore this position and how it could help with the exercises. I really found the contribution to the work invaluable.

I will attempt to describe the position in words, but the image gallery will say a lot more. Basically I hold the feet together engaging the adductors (inner thighs) which I find are a good segue into the abdominals, enhancing the deep abdominal work in the double leg stretch.

I have applied this position to other exercises including Coordination, Abdominal Work with Abs in Straps, Stomach Massage as well as several of the Mat Work Exercises and found that it really helped clients find/keep their focus as well as better understand the exercise.

I talk about the Diamond Position briefly in the following video: http://www.youtube.com/watch?v=n__8A1oCg9s

In your next Pilates Workout give this position a try, I will be curious to hear what you think!

Kathleen Stanford Grant used to express dissatisfaction in how the masculinity of Pilates is not as prevalent in the work today as it has been in the past. Pilates was created by Joseph H. Pilates, a man – and there was a masculinity and beauty in the work. In recent years Pilates has been used by dancers and as many dancers have found their place as a Pilates Teacher it has greatly influenced the work.

Originally called Contrology, Pilates has been a training tool and secret weapon for elite athletes, both men and women. Many of my own clients are professional athletes – Basketball, Cycling and Olympic medalists. Pilates often gives the athlete that extra edge to win their competition – often where a fraction of a second matters.

Why does Pilates work? We have to look at the 6 core principles of Pilates: Centering, Concentration, Control, Precision, Breath and Flow. So long as these principles are present in every session the workout will be very relevant for a Men’s Fitness Programs. These core principles once practiced, and learned also become second nature to the client, they will find that these principles apply in their sport as well as daily activates. I will talk about my view of the principles in another article.

Using the equipment as well as mat Pilates, even for someone who is not well versed in intermediate or advanced work a pace can be maintained. As much as some of the more “dancy” movements can be a joy to perform it is also easy to adapt the equipment for a more masculine / stronger workout which will have the same affects on the body as working out in the gym. For example, Prone Pull Ups with the Long Box using the risers at the end of the reformer. Supine Pull Ups with the Infinity Bar moved up the reformer, as well as some of the more classical exercises – Kneeling Arms Side Series, Forward Lunges on the Wunda Chair, Planks and Push Ups. More and more I find myself playing on the equipment to find new ways to challenge these exercises.

So guys, I hope this takes some of the preconception that Pilates is for women. Once you lower your golf score or start to get ahead of your running mates you will just have to confess that Pilates is what helped with the improvement.

All this talk about Pilates for men - it is time for my own workout.

Larry Hall
The Center Studio
300 Sanchez Street
San Francisco, CA 94114
415-861-3932