Transformation In 8 Weeks: The Effects Of Reformer Pilates On Strength, Flexibility And Body Shape In Women

Türkçe

OBJECTIVE: The aim of this study was to investigate the effects of an 8-week reformer Pilates exercise programme on anthropometric measurements, muscle strength and flexibility in sedentary women.MATERIAL AND METHODS: Twelve female participants with no history of regular exercise (mean age 35.5±7.6 years) completed an 8-week programme of 60-minute reformer Pilates sessions twice a week. Anthropometric measurements (chest, waist, hip, arm, thigh, and lower leg circumference), muscle strength (biceps, brachialis, coracobrachialis, triceps, quadriceps, and hamstrings), and flexibility (forward bend, side bend, and back bend tests) were assessed before and after the intervention. Paired t-tests and Cohen's d effect size analyses were used to determine changes.RESULTS: Significant reductions were observed in all anthropometric parameters at the final assessment; the greatest change was detected in the lower abdominal circumference (p<0.001). Muscle strength increased significantly across all muscle groups (p<0.001). Large effect sizes were notably observed for the biceps (d=1.48), quadriceps (d=1.14), and hamstring (d=1.28) muscles. Improvements were observed in all flexibility parameters (p<0.001), and a very large effect size (d=2.74) was found for the forward bend test.CONCLUSIONS: An 8-week Reformer Pilates program led to modest reductions in body circumference measurements in sedentary women, alongside more pronounced gains in muscle strength and flexibility. Reformer Pilates represents an effective, low-to-moderate intensity exercise modality that can enhance physical performance and functional capacity in sedentary women, with potential applications in preventive and rehabilitative exercise programs.