For years, yoga and Pilates have been seen as female-dominated practices. But that’s starting to change. More men are stepping onto the mat and discovering the surprising benefits these disciplines offer.

The truth is, yoga and Pilates aren’t just about flexibility or quiet reflection (though those are great too). They help to build real, functional strength, help prevent injury, reduce stress, and support better posture and mobility. No matter your gender or experience level, the benefits are undeniable.

So why the hesitation? For many men, outdated stereotypes still linger. There’s a common belief that these practices are for women, or that you need to be bendy to even begin. But none of that holds up. In reality, these are practices for everybody and promote mindfulness, awareness, and the ability to process how you feel internally.

The numbers still show a gender gap (in the UK, around 87% of yoga practitioners are women), but that’s beginning to shift. More men are realising that intentional movement can improve performance in other areas of life, including sports, sleep, or mental health.

If you’ve been curious, consider this your nudge. Whether you’re looking to ease tight muscles, manage stress, or try something new… Step onto the mat. From calm to challenge, yoga and Pilates offer something powerful.

The Benefits of Yoga and Pilates for Men

Yoga and Pilates offer a wealth of benefits that make them ideal additions to any man’s fitness and wellbeing routine:

1. Builds Strength and Muscle Control

Yoga and Pilates are both brilliant for building strength. Yoga uses your bodyweight to challenge major muscle groups with poses like Warrior, Chair, and Chaturanga (a kind of slow-motion push-up). Pilates, on the other hand, focuses on controlled, low-impact movements that target your deep core muscles, benefitting posture, stability, and injury prevention. It’s sneaky-strong work that leaves you feeling powerful, not punished. 

2. Increases Flexibility and Range of Motion

Tight hamstrings, stiff hips, and aching shoulders are common issues for a lot of men, especially if you’re into weightlifting, cycling, or spend hours at a desk. Yoga and Pilates are both great for undoing that tension. They help loosen up those sticky spots, improve your range of motion, and keep your joints happy. Over time, you’ll move more freely and with way less risk of pulling something when you least expect it.

3. Reduces Stress and Boosts Mental Focus

Yoga and Pilates are both excellent ways to hit pause and recalibrate. They combine movement with breathwork to regulate your nervous system, lower cortisol levels, and help you feel more grounded. Whether you’re dealing with a busy mind, work stress, or just need some headspace, these practices can help you focus better and stay calm under pressure.

4. Improves Sexual Health

Yes, you read that right. Yoga and Pilates can boost your sex life. These practices improve circulation, balance hormones, and reduce stress, all of which support sexual wellbeing. They also enhance body awareness and help build pelvic floor strength, which plays a key role in performance and stamina.

5. Enhances Athletic Performance

Many top athletes incorporate yoga and Pilates into their routines. These practices improve balance, coordination, flexibility, and focus, which are all essential for athletic performance. They also help you recover faster and stay injury-free, which means more time doing what you love. From LeBron James to Tom Brady, plenty of elite athletes credit yoga and Pilates with keeping them at the top of their game.

6. Helps with Injury Recovery and Prevention

Pilates is often used in rehab settings, and both practices are low-impact ways to strengthen without overloading the joints. They improve muscular balance, which is key for preventing common injuries in men, especially those related to sports or weightlifting.

7. Improves Sleep

Yoga and Pilates help calm the nervous system, lower stress levels, and reduce muscle tension, all of which set you up for deeper, more restful sleep. Even just 10–20 minutes of gentle movement in the evening can help you wind down, clear your mind, and signal to your body that it’s time to rest. Think of it as a physical and mental switch-off, without the screen time.

What Should Men Wear?

This is easily one of the most common questions men have when trying yoga or Pilates for the first time and good news - it’s a simple fix:

Fitted, breathable clothing: Think a T-shirt or tank and shorts or leggings that move with you. You want to avoid anything too baggy that might get in the way or ride up mid-pose.

Supportive underwear: Trust us, it matters. Comfort equals confidence.

Barefoot for yoga, grip socks for Pilates: No shoes needed. You’ll want to feel grounded and stable, especially during balance work.

Basically, wear what you’d wear to the gym just make sure it stretches and stays put.

Whether you’re looking to build strength, boost focus, or just feel better in your body, yoga and Pilates offer something powerful. It’s not about being the most flexible in the room, it’s about showing up for yourself, moving with intention, and creating space to feel good. 

Words from Jen McGregor, Yoga and Breathwork Instructor

"As a yoga instructor, it’s incredibly inspiring to witness the transformation that happens when men fully embrace yoga. In a space traditionally seen as female dominated, our men’s only class (Broga) breaks the mould a little. 

"Watching these guys gain flexibility, build strength, and cultivate mindfulness is powerful, but what’s even more rewarding is seeing how our practice brings release and FUN!

Yoga helps reduce stress, improve posture, prevent injuries, and boost mental health, benefits that are especially crucial in today’s whirlwind world. This goodness and these benefits should be and are available to us all, no matter what gender.

This men’s class isn’t just about stretching; it’s about showing up, letting go of ego, and building a community. Flowing with these fabulous guys each week fills my heart beyond measure."

The images from this blog are from Jen McGregor's broga and mixed yoga sessions.

Ready to start? 

Our men’s mats and Pilates equipment is designed to support every stretch, every breath, and every goal. Shop now and get him excited to move, because wellbeing starts here.

1. ⁠Butterfly Pose (Baddha Konasana)

2.⁠ ⁠Cat-Cow Stretch (Marjaryasana-Bitilasana)

3.⁠ ⁠Child’s Pose (Balasana)

4.⁠ ⁠Legs Up the Wall (Viparita Karani)

5.⁠ ⁠Savasana (Final Resting Pose)

Written by Mia Barnes

Fitness trends in 2025 are about making mindful choices that benefit your health and the planet. From sustainable workout gear to eco-conscious fitness, it’s easier than ever to prioritise wellness while being kind to the environment. Here are some trends you’ll want to try this year! 

1. Sustainable Workout Gear 

In 2025, sustainable workout gear is a movement. Gone are the days of fast fashion dominating the fitness world. Now, you can work out in style while supporting brands prioritising the planet. Look for clothing made from organic cotton, recycled polyester, or fitness equipment made from plant-based materials like bamboo, cork and natural rubber - such as our yoga mats.

When shopping for new activewear, choose pieces made with eco-friendly materials or brands that use sustainable manufacturing practices. Your workout gear can be both functional and environmentally conscious. 

2. Outdoor Workouts

Take your workout outside and connect with nature. Outdoor fitness is gaining popularity as people seek fresh air, beautiful scenery and the benefits of a natural environment. Whether you opt for a morning jog through the park, an outdoor yoga session, or a weekend hike, exercising outdoors helps clear your mind and boost your mood. 

Fresh air improves lung capacity, the sun boosts vitamin D levels and being surrounded by nature reduces stress. Plus, outdoor workouts often require little to no equipment, making them an eco-friendly solution. 

Find a local park or nature trail and swap your usual indoor workout for a change of scenery. Outdoor workouts will also help you build the strength you need for daily activities. You’ll feel refreshed and energized, all while embracing the great outdoors. 

3. Eco-Friendly Wellness Products 

Sustainable wellness products are all the rage in 2025, and for good reason! These products, from bamboo yoga mats to reusable water bottles, help reduce waste while enhancing your fitness routine. By choosing eco-conscious gear, you improve your workouts and positively impact the environment. 

These products are durable, made from renewable resources and often free from harmful chemicals. Plus, they help reduce overall plastic use, making your fitness journey even more eco-friendly. 

Consider swapping out single-use plastic items for reusable alternatives, like a stainless steel water bottle or a sustainable yoga mat made from natural rubber or cork. 

4. Plant-Based Fitness Nutrition 

In 2025, plant-based nutrition is becoming a key part of many fitness routines. Plant-based diets provide the energy and nutrients your body needs to fuel workouts and recover faster, all while supporting a sustainable lifestyle. More athletes are turning to plant-based foods for their high nutrient density and eco-friendly impact on the planet.

Plant-based foods are rich in fiber, antioxidants and essential vitamins that improve digestion and promote muscle recovery. They also have a lower carbon footprint compared to animal-based products, making them a win for both your health and the environment. 

Incorporate plant-based proteins like lentils, quinoa, chickpeas and tofu into your meals to fuel your workouts. Try swapping dairy or meat for plant-based alternatives to reduce environmental impact while boosting performance. 

5. Mindfulness and Recovery

Fitness trends in 2025 are about taking the time to rest and recover mindfully as much as it is about pushing your body to its limits. Remember, rest is essential for muscle recovery. Mindfulness practices like yoga, meditation and breathwork are becoming key components of fitness routines. These practices help reduce stress, improve flexibility and enhance mental clarity, making them perfect for recovery after a tough workout. 

Mindfulness helps lower cortisol levels, promotes better sleep and can even reduce the risk of injury by helping you tune into your body’s needs. Plus, it enhances overall well-being, supporting both mental and physical health. 

After your workout, take a few minutes to meditate, do some light stretching, or practice deep breathing. These simple practices can help you relax, recover and stay balanced in and out of the gym. Find out more in our meditation blog here, and download your 7 minute body scan to get started.

Transform Your Fitness Routine This Year

As you embrace these eco-friendly fitness trends in 2025, remember that every small change counts. Whether swapping out your workout gear for sustainable options, taking your fitness outdoors, or fueling your body with plant-based foods, you positively impact your health and the planet. Start today — get fit, stay green and create a balanced, mindful approach to your fitness routine that supports you and the world around you.

In a world full of noise and stimulation, children, just like adults, need moments of calm. But unlike adults, they’re still learning how to find those moments for themselves. That’s where a calm space comes in.

By creating a calm space at home, children are able to process their day, regulate their emotions, and reconnect with themselves.

Why Calm Spaces Matter

Naturally children are curious and full of energy, often feeling overstimulated and overwhelmed. Therefore, calm spaces can act as a powerful tool to help with:

Emotional regulation: A quiet corner can help little ones process big feelings. Over time, this builds self-awareness, confidence, and the ability to pause when things get overwhelming.

Independent play: Calm spaces inspire more mindful movement and imaginative play. With fewer distractions, creativity has room to flourish.

A sense of safety: Having a familiar, comforting spot helps children feel secure. It teaches them that rest and regulation are not a reward, they’re a right.

Bonding: Sharing time in a calm space creates gentle, meaningful moments of connection. These quiet rituals help deepen trust, strengthen emotional bonds, and offer both parent and child a chance to simply be together.

How to Set Up a Calm Corner

No need to completely renovate your home, just find a space to add intention. Think soft, quiet, and accessible:

• A comfortable mat like the Amp Children’s Mat, designed for grounding movement and stillness.
• A few sensory-friendly props, think plush toys, calming books, or a gentle night light.
• A regular time to use the space, after school, before bed, or whenever they need a moment to reset.

Our Children’s Mat is made to support these moments. It’s lightweight, easy to clean, and gentle under growing feet and hands. Stylish enough to live in your living room, but soft enough for storytime, stretching, or a midday lie-down.

Real Growth Happens in the Still Moments

Helping your child find calm isn’t about doing more, it’s about creating space for less. Less pressure. Less noise. Less go-go-go. And in that space, something powerful happens: their nervous systems settle, their creativity reawakens, and they feel more like themselves.

A mat may seem like a simple tool but in the right hands (and little feet), it becomes a foundation for confidence, clarity, and calm.

Create a space that supports their wellbeing, one breath, one stretch, one quiet moment at a time.

Final Thoughts

Creating a calm corner with a children’s mat is a simple yet powerful way to support your child’s emotional wellbeing, imagination, and sense of safety. Whether it’s helping them navigate big feelings or encouraging moments of mindful play, this gentle ritual can make a lasting impact on their growth and confidence.

Ready to set up a space they’ll love?

Shop our Children’s Mat and give your child the soft, supportive foundation they need to feel safe, seen, and centred.

At Escape with Movement, everything starts with JOY.

Meet our Amp Ambassador Georgina: Founder of Escape with Movement

Movement isn't just about fitness – it’s about connecting to yourself, finding energy, and elevating your life in ways you never imagined. Whether it’s through dance, yoga, HIIT, Pilates, or meditation, Escape with Movement creates spaces – both online and in-person – where everyone can move their body and feel the incredible benefits. 

Georgina Mandefield (she/her) has dedicated her life to the art and joy of movement. Starting with dance at a young age, she transformed her passion into a vibrant career, performing around the world and collaborating with brands like Adidas and Sweaty Betty to spread positivity through fitness and dance.

Her Top 3 Ways to Move: Jazz Dance, Yoga, and Running.

Georgina believes movement is a constant companion through life's highs and lows. With Escape with Movement, her mission is to share the life-changing joy of moving your body – whatever that looks like for you.

And a fun fact? She loves the sunshine – which makes the Escape Mallorca retreat even more special!

Your Invitation to Move

Escape offer three Signature Classes, designed to suit all bodies, fitness levels, and lifestyles. Their aim is simple: to inspire movement in a way that feels amazing for you. You can discover all the details about the Escape online programme, upcoming retreats, corporate packages, and one-to-one training options via their website: escapewithmovement.com

The Mallorca Retreat: Escape, Embrace, Elevate

Dates: Wednesday 25th – Sunday 29th June 2025
Location: Private Villa, Pollença, Mallorca

Ready to hit pause on the everyday and escape to sunshine, movement, and transformation?

Join Escape for a 4-night retreat at a stunning, secluded villa nestled between Pollença and Puerto Pollença. With a large swimming pool, separate jacuzzi, lush sun loungers, and a peaceful countryside setting, it’s the ultimate space to relax, move, and recharge.

Your retreat experience includes:

Daily fitness and movement classes (outdoors, in the sun, in the shade, and indoors!)

Group activities, local trips, and optional runs, walks, and water sports

Freshly prepared meals enjoyed in beautiful indoor and outdoor dining spaces

A welcoming, inclusive community experience

Only a few spaces remaining!
Secure your place today with a £300 deposit:
Mallorca Retreat Details

* Special offer for Amp followers*

Enjoy £75 off off the total price! Drop Georgina an email at hello@escapewithmovement.com or message via Instagram before booking for this to be arranged. 

Move With Us Anytime, Anywhere: Online Programme 

Can’t join us in Mallorca? You can still Escape with Movement – from wherever you are.

• 5 live classes weekly via Zoom (30–45 minutes)
• A mix of Signature Classes with personal modifications available
• Unlimited access to our Private Class Library full of recorded sessions
• New in 2025: Pay-as-you-go options with single-class passes!

Everyone is welcome to enjoy a free taster class — just get in touch to request yours!

Stay Connected

• Website

• Instagram

• LinkedIn

• YouTube

email: hello@escapewithmovement.com

Ready to Move, Escape, and Elevate?

The Escape team can’t wait to welcome you.

As the weekend winds down, many of us feel a mix of relaxation and anticipation for the week ahead. But what if you could turn your Sunday evening into a secret weapon for your wellbeing?

Welcome to the world of Sunday night planning—a simple but transformative habit that helps you create space for health, movement, and productivity throughout the week.

The Power of Sunday Planning

Sunday planning is more than just ticking off a to-do list. It’s about creating a personalised roadmap that aligns with your fitness and wellness goals, reduces stress, and sets the tone for a calm, focused start to the week.

Here’s how it can elevate your week:

1. Gain Clarity and Direction

By setting aside time on Sunday to review and plan your week, you start Monday with clear priorities. This intentional focus cuts down on decision fatigue and is shown to help you move through your week with momentum. 

2. Improve Time Management

Sunday planning helps you structure your days so you’re not just reacting—you’re in control. This includes planning your workouts, prepping meals, and blocking out time for rest, so you’re more likely to stay consistent with your wellness habits.

3. Reduce Stress and Overwhelm

There’s something powerful about going to bed Sunday night knowing you’re ready for Monday. You’ll feel more prepared, centred, and confident. Plus, carving out time for what matters most helps restore your work-life balance.

How to Create a Sunday Planning Routine That Supports Your Health

Start small, stay consistent, and build a Sunday routine that works for your lifestyle. Here are six steps to get started:

1. Reflect on the Past Week

Take five minutes to look back—what felt good? What drained you? This mini review is a simple way to identify what’s working and where you might need to adjust.

2. Set Intentional Goals

Think beyond work. What do you want to prioritise in your week? Include wellness-focused goals like morning movement, mindful meals, or winding down with less screen time.

3. Plan Your Meals in Advance

Mapping out your meals for the week saves you time, reduces midweek stress, and supports consistent, nourishing habits.

4. Schedule Your Workouts

Book your workouts like you would a meeting—with yourself. Whether you’re into Pilates, yoga, or strength training, locking it into your calendar helps turn good intentions into action. Want to make your workouts even more motivating? Discover our range of home and studio weights here, fitness equipment that you will actually want to use! Ankle weights, Pilates rings, and resistance bands—perfect for quick sessions that still deliver results.

5. Reset Your Space

Spend 15–20 minutes resetting key areas like your kitchen, workout zone, or desk. A tidy space equals a calmer mind—and a smoother week ahead.

6. Prep for Monday

Lay out your clothes, prep your gym bag, and get your breakfast ready. These little tasks might seem small, but they make your Monday morning feel like a breeze. 

Refresh your space with our beautifully designed Fitness Mats—functional, stylish, and perfect for creating a calming corner to move, stretch, or journal.

Make It Your Own

Your Sunday routine doesn’t need to be picture-perfect—it just needs to work for you. Whether it’s journaling with a cup of tea or meal prepping while your favourite playlist plays in the background, build a rhythm that feels good and sustainable.

Final Thoughts

By taking a little time on Sunday to plan ahead, you’re investing in a week that supports your goals, energy, and peace of mind. Health and fitness don’t happen by accident—they happen by design.

Ready to turn Sunday into your favourite ritual? Explore the Amp Wellbeing Collection and find tools that help you move, plan, and reset—your way.

So pour yourself a relaxing drink, grab your planner, and start shaping the week you want to have.