Effects of a 12-Week Pilates Exercise Program on Body Composition and Joint Range of Motion in Adult Women: A Single Group Pre-Post Study

초록

The present study investigated associations between participation in a 12-week Pilates program and changes in body composition and joint range of motion (ROM) among healthy adult women. Sedentary healthy adult women (no structured exercise for ≥6 months prior to enrollment) were recruited via local community advertisements and voluntary enrollment at a Pilates center. Twenty participants (mean age 37.4 ± 9.0 years) completed a 12-week Pilates program consisting of mat-based exercises for weeks 0-6 and reformer-based exercises for weeks 6-12, performed twice weekly for 60 minutes per session. In a single-group pre–post design, body composition was evaluated via bioelectrical impedance analysis (InBody 470), and joint ROM was quantified using the Exbody 9100 system. Baseline-to-post differences were analyzed with paired t tests and Cohen’s dz effect sizes. Statistically significant gains were identified for skeletal muscle mass (+0.70 kg; t(19) = 3.949, p = .001; dz = 0.883) and basal metabolic rate (+30.55 kcal/day; t(19) = 3.646, p = .001; dz = 0.815); by contrast, no significant differences emerged for body fat mass, BMI, or body fat percentage (−0.07%; p > .05). Significant ROM improvement included shoulder abduction (left: +3.87°, p = .005, dz = 0.700; right: +5.26°, p = .001, dz = 0.850), shoulder flexion (left: +3.40°, p = .028, dz = 0.530; right: +5.22°, p < .001, dz = 0.870), left shoulder external rotation (+4.97°, p = .001, dz = 0.860), left hip abduction (+1.90°, p = .044, dz = 0.480), hip extension bilaterally (left: +3.38°, p < .001, dz = 0.950; right: +3.20°, p < .001, dz = 0.900), cervical flexion (+1.96°, p = .005, dz = 0.700), and knee flexion bilaterally (left: +4.79°, p = .003, dz = 0.740; right: +5.63°, p = .001, dz = 0.860). Overall, the 12-week Pilates program was associated with improvements in selected body composition and ROM measures, with effect sizes from small to large. However, given the absence of a control group, interpret these findings as associations rather than causal effects. To strengthen the evidence and establish clinical relevance, future randomized controlled trials with larger samples and dietary monitoring are needed.

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