Effects of Pilates exercise on trunk strength, endurance and flexibility in sedentary adult females (original) (raw)
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Evaluation of the Flexibility and Muscular Strength in Adult Women that Practice the Pilates® Method
Journal of US-China Medical Science, 2012
The regular practice of physical exercises aiming the development or maintenance of flexibility and muscular strength can have a relevant role throughout life. The Pilates ® method is a way of physical conditioning that strengthens and stretches the muscles without leading to exhaustion, which became popular in rehabilitation and in fitness. The present study aims to assess the benefits proposed by the Pilates ® Method, among adult women that previously practiced this method as exclusive way of physical conditioning, aiming to observe if there is continuous gain of flexibility and muscular strength, and to compare these benefits within different age groups. To that matter, 20 women that practiced solely Pilates volunteered and were divided into three groups (group I: 30 to 40 years old, group II: 41 to 50 years old, group III: 51 a 60 years old). The subjects were submitted to flexibility evaluation using the Wells database strength evaluation using the 1-RM test, after 16 training sessions. The results were submitted to the One-way test ANOVA, and showed no significant differences in the gain of flexibility or strength in the three tested groups (p < 0.05).
Archives of Physical Medicine and Rehabilitation, 2004
Objective: To assess claims regarding the effects of Pilates training on flexibility, body composition, and health status. Design: An observational prospective study. Setting: A community athletic club. Participants: A sample of 47 adults (45 women, 2 men) who presented for Pilates training. Interventions: Not applicable. Main Outcome Measures: Fingertip-to-floor distance, truncal lean body mass by bioelectric impedance, health status by questionnaire and visual analog scale were assessed at baseline, 2, 4, and 6 months (Ϯ1wk). Results: Thirty-two of 47 enrolled subjects met the protocol requirements of missing no more than 1 weekly 1-hour session Pilates mat class during each 2-month period. Investigators were blinded to measurements from previous time points. Median (interquartile range [IQR]) fingertip-to-floor distance improved from baseline by 3.4cm (1.3-5.7cm), 3.3cm (0.3-7.8cm), and 4.3cm (1.5-7.6cm) at 2, 4, and 6 months, respectively (paired nonparametric analysis, all PϽ.01). There were no statistically significant changes in truncal lean body mass, height, weight, or other body composition parameters. Selfassessment of health also did not change in a statistically significant manner from its baseline median (IQR) value of 77mm (69-85mm). Conclusions: Pilates training may result in improved flexibility. However, its effects on body composition, health status, and posture are more limited and may be difficult to establish. Further study might involve larger sample sizes, comparison with an appropriate control group, and assessment of motor unit recruitment as well as strength of truncal stabilizers.
Effects of Pilates Exercises on Trunk Strength, Endurance and Flexibility in Computer Professionals
https://www.ijhsr.org/IJHSR\_Vol.10\_Issue.12\_Dec2020/IJHSR\_Abstract.010.html, 2020
Study was designed to obtain a more thorough understanding of effects of Pilates exercises over a time period of five weeks on lower back strength, posterior trunk flexibility and abdominal endurance in adult female computer Professionals. The objective of the study was to compare the effectiveness of Pilates exercises and generalized stretching and strengthening exercises in computer Professionals. study included 60 females with the age group 22-35 years and were participated voluntarily, in which 30 were in experimental group that is in Pilates Group, and 30 were in control group. All training sessions for 5 weeks (3 days in a week) were done under the Physiotherapist's guidance and supervision. SPSS version 20 was used to analysis the data, result indicates that Modern Pilates mat exercises can be suggested for computer professionals to improve lower back muscular strength, abdominal muscular endurance and posterior trunk flexibility.
The effectiveness of Pilates training in healthy adults: An appraisal of the research literature
Journal of Bodywork and Movement Therapies, 2007
Pilates has gained momentum and attention in the past 5 years as a modality for improving flexibility, strength and mind-body awareness. What is not revealed, however, is the scientific basis for this practice. The two-fold purpose of this review was to (1) critically appraise published research on Pilates in healthy adults and (2) propose future research options for this method in healthy adults. An extensive literature search was conducted, using Pilates as the search word. A total of 277 articles were found. Thirty-nine articles and abstracts were published in refereed, professional journals, of which there were only three clinical trials in healthy adults. The strengths of these three clinical trials were the (1) use of established measurements for stated outcomes and (2) documented need for research in this area. The weaknesses were (1) lack of true experimental designs, (2) small sample sizes, and (3) lack of a defined method of Pilates. There is cautious support for the effectiveness of Pilates in improving flexibility, abdominal and lumbo-pelvic stability and muscular activity, primarily due to a lack of sound research methodology surrounding each study. Utilizing a true experimental design and stating the Pilates method utilized can strengthen and improve future Pilates research in healthy adults.
Acute effects of mat Pilates exercises on flexibility : A comparison between young and elderly women
2016
Until today, no one has evaluated the effect of mat Pilates exercises performed on one training season, on the joint flexibility of elder and younger individuals. Therefore, the aim of the present study was to assess the acute effect of mat Pilates exercises on lower extremities joint flexibility between young and older women. A total of 16 women aged between 65-76 years old and 18 younger women aged 24-35 years old volunteered to participate in the study. All participants completed 5 selected mat Pilates exercises ten times (1x10), alternately for each leg, which were repeated once more, in random order (2x10). Measured indices included range of motion after the completion of the exercise, during hip extension and abduction, and during knee and ankle flexion and abduction with the knee flexed. The analysis of variance for repeated measures used to compare the two age groups prior to and after the implementation of the training protocol, revealed a significant improvement (p≤0.001)in all participants, with the improvements being similar in both age groups. The findings suggest that joint ROM can be ameliorated in the same degree in both young and older women with the use of selected mat Pilates exercises performed in full ROM. Additionally; the findings provide useful information on the design and implementation of Pilates training programs aiming to increase joint flexibility among women of all ages.
Cruz TMF, Rosa FO, Marchetti PH, Luna NMS, Fedele TA, Greve JMA, Rodrigues MB, Verlengia R, Lopes CR. The Morphological and Performance Response of Pilates Training in Active Women. JEPonline 2016;19 :52-63. The purpose of this study was to investigate the muscle activation and fatigue post high volume Pilates training and the acute implications on the strength performance and morphological responses related to muscle tissue of lower limb. Twelve healthy young trained women performed one session of Pilates using a Wunda Chair. In two distinct moments (preand post-intervention), transverse relaxation time (T2)weighted magnetic resonance (MR) images and isokinetic test evaluations of the lower limbs were recorded. There were significant increases in T2 signal intensity post-intervention for the gluteus maximus and throughout the muscle portion (proximal, medial, and distal) of the vastus lateralis and rectus femoris. There were significant decreases in performance from pre-to post-intervention in peak torque, total work, and average power of the extension moment. However, in the 53 flexion moment, there were no significant differences in performance between pre-and postintervention. The findings confirm that the Pilates method, when applied with the control of variables such as time series, repetitions, and rest intervals, promotes a modification of muscle strength and volume of the affected muscular groups. The ability to manipulate training variables when applied to Pilates apparatus promotes similar acute changes as reported in strength training studies.
An Analysis of Muscle Activities of Healthy Women during Pilates Exercises in a Prone Position
[Purpose] This study analyzed the activities of the back and hip muscles during Pilates exercises conducted in a prone position. [Subjects] The subjects were 18 healthy women volunteers who had practiced at a Pilates center for more than three months. [Methods] The subjects performed three Pilates exercises. To examine muscle activity during the exercises, 8-channel surface electromyography (Noraxon USA, Inc., Scottsdale, AZ) was used. The surface electrodes were attached to the bilateral latissimus dorsi muscle, multifidus muscle, gluteus maximus, and semitendinous muscle. Three Pilates back exercises were compared: (1) double leg kick (DLK), (2) swimming (SW), and (3) leg beat (LB). Electrical muscle activation was normalized to maximal voluntary isometric contraction. Repeated measures analysis of variance was performed to assess the differences in activation levels among the exercises. [Results] The activity of the multifidus muscle was significantly high for the SW (52.3±11.0, 50.9±9.8) and LB exercises(51.8±12.8, 48.3±13.9) and the activity of the semitendinosus muscle was higher for the LB exercise (49.2±8.7, 52.9±9.3) than for the DLK and SW exercises. [Conclusion] These results may provide basic material for when Pilates exercises are performed in a prone position and may be useful information on clinical Pilates for rehabilitation programs.