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11-Minute Beginner Pilates for Men with Tight Hips and Hamstrings

11-Minute Beginner Pilates for Men with Tight Hips and Hamstrings — video by Pilates & Fitness TV Play · 11:01

Video by Pilates & Fitness TV on YouTube · Open on YouTube

A certified Pilates instructor starts standing, with roll-downs, sumo squats, side bends, spine twists and a standing saw, then moves to the mat for a hundred prep, upper-back extensions and swimming legs. Made for men and anyone stiff in the hips and hamstrings.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 8

Tap a time to watch that step in the video.

  1. Standing roll-downs: breathe in through the nose, exhale as if through a straw, and roll down with soft knees. 0:55
  2. Sumo squats: knees tracking over the centre of the feet, spine long, sink the seat straight down. 2:36
  3. Standing side bends: reach one arm up and over, letting the head follow; alternate sides. 3:35
  4. Standing spine twist: arms out, turn the ribs while the hips stay facing forward, then add three pulses. 4:26
  5. Standing saw: feet wide, twist, then fold down over one leg as the opposite hand reaches up; knees soft. 5:51
  6. Hundred prep on the mat: curl the upper body up, arms floating, and lift and lower one leg at a time. 7:14
  7. Lying face down, hands stacked: lift the upper back, floating the elbows, lower ribs on the mat. 8:38
  8. Swimming legs: lift the legs and flutter-kick them, then sit back into a shell stretch. 9:45

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Exhale as if blowing through a straw to draw the abs in
  • Keep the hips facing forward so the ribs, not the pelvis, rotate
  • Keep the knees soft, never locked, as you fold forward

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loaddeep sumo squats, swimming legs
  • Knees takes loaddeep sumo squats
  • Neck moveshead lifted in hundred prep
  • Upper back movesspine twists, side bends, prone upper-back lifts
  • Lower back movesroll-downs, standing saw, prone lifts
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Fold only as far as is comfortable; keep a little space under the low back

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Pilates & Fitness TV; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety