USGG participants completed the exercise program on a bosuball. USGG exercise participants participated in a core exercise program for a total of 25-30 minutes, 2 days a week for 5 weeks.

Flexibility was measured using a sit-and-reach test, using a sit-and-reach box (Baselıne/ Fabrication Enterprises, Inc., PO Box 1500, White Plains, NewYork). The subjects sat with their feet approximately hip-wide against the testing box (height 30.5 cm.). For the test performance, the subjects was placed seated on the floor with the legs stretched, barefooted and with the soles of the foot attached to the Seat and Reach case. They kept their knees extended and placed the right hand over the left, and slowly reached forward as far as they could by sliding their hands along the measuring board. Participants held this position for approximately 2 sec. and were told that lowering their heads to the lowest point, looking down at the floor, would increase the distance reached. A tape measure on top of the measuring board indicated in centimeters how far beyond the toes each individual reached. The score [in centimeters (cm)]is the greatest distance contacted by the fingertips past the toes

In the standing long jump test, which is considered a general indicator of muscle condition, participants waited with their feet just behind the starting line before the test began. Then, for the measurement, the participants were instructed to jump as far as possible from the starting line by swinging their arms. They performed 3 trials with 2-minute rest intervals. The distance from the starting line to the farthest point she/he could jump to the landing point at heel contact was measured with a tape measure and the highest distance was recorded in cm.

The test participants stood in front of a barre apparatus, a platform that could be adjusted according to their height. Participants demonstrated appropriate and comfortable bar grip (prone-supine) style after being informed about the test protocol. During the measurement, the participants were asked to stand on the bar machine for as long as possible with their arms at maximum elbow flexion and their chins hanging above the bar level, and the test was ended when the participants' chins dropped below the bar. The time spent in this position was determined using a stopwatch and recorded as a score in seconds. The test was administered once.

In the Biering Sorensen test, also known as the trunk extension test, participants were informed about the test protocol. For the measurement, participants were asked to lie face down on the stretcher. Participants were instructed to hang their upper body (hands, arms, head, trunk) down from the stretcher to the level of their anterior superior iliac heads, and lie face down on the stretcher with their lower limbs immobilized (with straps or people). Participants were allowed to place their hands on the chair in front of them before starting the test to avoid getting tired in this position. For the measurement, participants were instructed to remove their hands from the chair, cross their arms in front of their chest, and then lift their upper body until their torso was horizontal to the floor and in line with the stretcher. The time was started when the subject reached the starting position. Participants were instructed to maintain a horizontal body position for as long as possible.

A hexagonal shape consisting of six side edges, each side 66 cm long, was drawn on a non-slip surface. Participants were informed about the test protocol. The participant was then asked to move to the center point within the hexagon and take a position facing side A. It was also asked to face point A throughout the test period. The stopwatch starts with the start command and the participant is asked to jump off the line with both feet, starting from line A, over each side line (B, C, D, E, F) and return to the center. The horizontal jumps in and out starting from side A and ending at side A were accepted as 1 round and 3 rounds were performed in this way. If the participant jumps or steps on the wrong line, the test is repeated. At the end of 3 correctly performed laps, the stopwatch was stopped and the elapsed time was recorded. Participants were given two trials after the adaptation phase. The best score was recorded in sec.