Abstract:

Pilates is a body and mind training regimen that includes strength, flexibility, muscle control, attention, posture and correct breathing exercises. In this study, the effect of reformer pilates, which does not feature both aerobic and anaerobic exercise but rather focuses on improving coordination and balance, on total body mass and circumference measurements in sedentary women was investigated. The study involved 22 volunteer women aged between 22 and 45 who participated in reformer pilates exercises for 60 minutes, twice a week, for four weeks, without including aerobic exercise. A 10-minute warm-up was performed before the exercise, followed by a 10-minute cool-down. The participants did not adhere to any specific diet program during the study. Body fat percentage (%) and body weight (kg) were measured using the Segmental Body Analysis system before and after the exercise program. Additionally, chest, waist, abdomen, hip, biceps, thigh, and calf circumference measurements were taken using a Gulick tape measure. Paired Sample t-Test was used to analyze data with normal distribution, while Wilcoxon test, one of the non-parametric tests, was used to analyze data with non-normal distribution. The circumference measurements (chest, abdomen, hip, calf, thigh, biceps) showed a statistically significant difference (p<0.001) according to the findings of our study. Moreover, although there was a notable distinction (p<0.001) in body weight and body mass index (BMI) measurements, there was no significant variation in body fat percentage. The results suggest that a well-balanced nutrition plan may have a significant impact on body fat ratio, especially for participants who have set expectations for change. In addition, including several different exercise programs per week, such as cardiovascular exercises, will provide better results for people who do plates to lose weight.

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