A 12-week Pilates program increases abdominal endurance, flexibility and more

 A forthcoming study by J.A. Kloubec to be published in the Journal of Strength and Conditioning Research describes a 12-week study to determine the effects of a Pilates exercise program on abdominal endurance, hamstring flexibility, upper-body muscular endurance, posture, and balance. Fifty healthy male and female volunteers were divided into a control and a Pilates group. Participants were asked to have "no prior substantive Pilates experience."

Meeting for one hour, twice a week, the Pilates group participated in a basic mat routine consisting of approximately 25 separate exercises focusing on muscular endurance and flexibility of the abdomen, low back, and hips.

At the end of 12 weeks, the Pilates group showed, as compared to the control group, "statistically significant increases in abdominal endurance, hamstring flexibility, and upper-body muscular endurance. Participants did not demonstrate improvements in either posture or balance when compared with the control group." The study clearly demonstrated that "individuals can improve their muscular endurance and flexibility using relatively low-intensity Pilates exercises that do not require equipment or a high degree of skill and are easy to master and use within a personal fitness routine."  

The study suggests that more studies similar to this one might provide a better understanding of ways to improve overall athletic performance, as well as benefit those suffering from low back pain and spinal structural problems. Abstract for "Pilates for Improvement of Muscle Endurance, Flexibility, Balance, and Posture" at: PubMed.  Photo by khatawat.