Özet:

This research analyzes the effects of exercises which was applied by ‘Pilates reformer’ in body weights, muscle hypertrophy, and flexibility. Ten healthy sedentary women, aged between 25 and 30, have participated in this program. These voluntary women have trained the pilates exercises 2 days a week for six weeks. Before and after the program, the body measurements of the participants were measured using the Gullick strip, and the flexibility analysis was decided using the standard sit and reach test. Descriptive statistics were made for statistical evaluation and pre-test and post-test were made for paired-sample ‘t’ test. When analyzing the data, SPPS 25 packaged software was used and the significance level was found as p<0.05). As the result of the research, a significant decrease was found in these healthy sedentary women’s thigh circumference, lower legs, and the values of their body weights, who do Pilates reformer exercises two days a week during the six weeks(p<0.05). It was found upregulation in upper-arm, flexibility, hand-clutch force and body weights as (p <0.05) It is thought that Pilates reformer exercises, which was done two days a week for six weeks, cause a positive increase especially in flexibility, hand-clutch force, and upper-arm muscle circumference, and the upregulation of upper-arm muscle circumferences is stemmed from the muscle hypertrophy that is effective on this area.

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