Eight-week traditional mat Pilates training-program effects on adult fitness characteristics

Res Q Exerc Sport. 2009 Sep;80(3):569-74. doi: 10.1080/02701367.2009.10599595.


We investigated responses of adult, novice practitioners (n = 9) to an 8-week traditional mat Pilates program (P) that met 1 hr/day three times/week. Classes consisted primarily of beginner and intermediate level exercises. Compared to an active control group (C; n = 13) that showed no improvements, those in P significantly (p < .05) improved relative body fat (-1.2% BF), sit-and-reach (+7.5 cm), shoulder reach (+6.9 cm), curl-up (+14 reps), and low back extension (+7 reps) scores, as well as circumferences at the waist (-2.7 cm), chest (-1.7 cm), and arm (-0.5 cm). Baseline differences were noted only for curl-ups and low back extensions, with P being lower than C Body composition, muscular endurance, and flexibility significantly improved after 8 weeks of traditional mat Pilates.

MeSH terms

  • Adipose Tissue / metabolism
  • Adolescent
  • Adult
  • Age Factors
  • Analysis of Variance
  • Body Composition / physiology*
  • Exercise Movement Techniques*
  • Female
  • Humans
  • Male
  • Middle Aged
  • Physical Endurance / physiology*
  • Physical Fitness / physiology*
  • Pliability / physiology*
  • Time Factors
  • Young Adult