Fitness Tips For Men

Men who think that pilates or yoga are just for girls should think again, according to Dr Tom Crisp of BUPA Wellness.

He says that the best way for men to improve posture and develop muscle strength is to attack the body's core muscles - those around the trunk area.

Exercises that will have the most positive effect without strain are pilates, yoga and Swiss ball exercises.

"Men who want to get fit would do well to get in touch with their feminine side at the gym. Exercises which may appear to be just for the girls are best, particularly if you want to avoid painful back problems and injury," said Dr Crisp, a sports and orthopaedic specialist with BUPA.

Dr Crisp's top tips for men's fitness are:

1. get in touch with your core muscles - they are key to playing sports like football and rugby. A good way to identify them is to have a big belly laugh - the muscles that tighten up when you bellow are your core muscles. The best exercises to develop core strength may appear a bit "girly" to the average Sunday league player, but remember, it's these very same drills that our sporting heroes dedicate time to every week

2. take up pilates which helps balance the body. It makes small but significant differences over time to the way you stand, sit and walk by focusing on exercises that work the abdominal, back and pelvic floor muscles

3. try standing balanced on one leg and slowly swing the other leg back and forth (as you would in full running action). Avoid rotating, twisting or dipping your pelvis. Once you have mastered this exercise, practice doing it with your eyes closed

4. practise forming a "back brace" by tightening up your abdominal muscles. You can do this by pulling your belly button inwards without flattening your back, then tightening your pelvic floor muscles as if you were stopping the flow of urine when you go to the toilet, making sure that your breathing is relaxed while you are holding the brace

5. lie on your stomach, then brace your back and lift opposite arms and legs on one side or both arms and legs at once. You only need to lift them a few inches, but make sure that your back does not arch at all during this movement

6. use a Swiss ball or gym ball - a large inflatable ball that comes in various different sizes - when performing exercises such as abdominal crunches. It will help you learn to balance and develop strength and can provide extra support and cushioning

7. use a balance or core board - a rigid top plate with an inflatable cushion underneath - which helps with press-ups, sit-ups and some stretching exercises. Begin by planting your feet squarely on the top surface board and then slowly wobble it from side to side in controlled movements. Don't let the edges touch the floor and keep your body erect and your head up. Now do the same thing but move the board backwards and forwards and finally rotate the board in controlled circular motions

8. try taking a yoga class to help you improve your posture and body alignment - almost all forms of yoga include relaxation techniques and breathing exercises so it's very beneficial for stress levels too

9. Astanga yoga is the one to go for if you want a physically demanding workout. It offers a fast-paced series of sequential poses and a continual flow of movements. It builds strength, flexibility, and stamina but you need to be reasonably fit before you start a class

10. if you are unfortunate enough to injure yourself, the most important thing is to ensure you receive the most appropriate treatment for your injury quickly. Your body is like a car - if it breaks down because of a mechanical fault, putting air in the tyres will not solve the problem

BUPA Wellness offers a range of specialist musculo-skeletal services which are available by calling 0800 00 10 10 (quote "back care") or for more information online visit www.bupa.co.uk/health information.