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This study aims to investigate the effects of an 8-week mat Pilates exercise program on body awareness, posture, flexibility, and life satisfaction in healthy women aged 30-50 years. A total of 38 sedentary women will be allocated into a Pilates exercise group or a control group. The intervention group will participate in supervised Pilates sessions twice weekly, while the control group will maintain their usual lifestyle without structured exercise. Outcomes will be assessed at baseline and after the intervention using validated measures of body awareness, postural alignment, flexibility, and self-reported satisfaction. The findings of this study are expected to clarify the potential benefits of Pilates exercise in improving physical and psychosocial well-being in healthy adult women.
Body awareness refers to an individual's ability to perceive bodily position, movement, and internal sensations, and it plays an essential role in motor control, posture regulation, and emotional self-regulation. Higher levels of body awareness are associated with improved coordination, breathing control, and adaptive responses to physical changes. Posture, defined as the balanced alignment of body segments, is critical for minimizing musculoskeletal strain, preventing fatigue, and maintaining efficient movement patterns. Flexibility, another key component of physical fitness, allows joints to move through their full range of motion and is associated with functional independence and reduced injury risk. In addition to these physical parameters, life satisfaction represents an important psychosocial outcome reflecting an individual's overall evaluation of well-being.
The Pilates method, originally developed by Joseph Pilates, is a mind-body exercise approach emphasizing controlled movement, breathing, core stability, and postural alignment. Previous studies have demonstrated that Pilates training may improve flexibility, posture, and psychological well-being in various populations. However, evidence specifically examining its combined effects on body awareness, posture, flexibility, and life satisfaction in healthy middle-aged women remains limited.
The present study is designed as a controlled clinical trial including sedentary women aged 30-50 years. Participants will be allocated to either a Pilates intervention group or a non-exercise control group. The intervention group will complete an 8-week supervised mat Pilates program conducted twice weekly, consisting of warm-up exercises, breathing training, Pilates-based strengthening and control exercises, and cool-down activities. The control group will continue their normal daily activities without structured exercise during the study period.
Outcome measures will be collected at baseline and after the 8-week period using validated assessment tools evaluating body awareness, postural alignment, flexibility, and self-reported satisfaction. The primary aim is to determine whether regular Pilates exercise improves physical and psychosocial parameters compared with a non-exercise condition. The results are expected to contribute to the evidence base regarding the role of structured mind-body exercise in promoting health and well-being among adult women.
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| Label | Type | Description | Intervention Names |
|---|---|---|---|
| Pilates Exercise Group | Experimental | Participants in this group will attend a supervised mat Pilates exercise program for 8 weeks, conducted twice weekly for 60 minutes per session. Each session will include warm-up exercises, breathing training, Pilates-based strengthening and control exercises, and cool-down activities. All sessions will be led by a physiotherapist. |
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| Control Group | No Intervention | Participants in this group will not receive any structured exercise intervention during the 8-week study period and will be instructed to maintain their usual daily routines. |
| Name | Type | Description | Arm Group Labels | Other Names |
|---|---|---|---|---|
| Pilates Exercise | Other | The intervention consists of a supervised mat-based Pilates exercise program developed according to the principles of the method introduced by Joseph Pilates. The program will be conducted for 8 weeks, with sessions held twice weekly, each lasting approximately 60 minutes. Each session will include three phases: Warm-up phase (10-20 minutes): light mobility exercises and breathing control exercises to prepare the body for movement. Main exercise phase (approximately 30 minutes): mat-based Pilates exercises focusing on core stabilization, postural control, flexibility, coordination, and controlled movement patterns. Exercises will be progressively adapted to participant tolerance and performance. Cool-down phase (approximately 10 minutes): stretching, relaxation, and breathing exercises. All sessions will be delivered in small groups and supervised by a licensed physiotherapist experienced in Pilates-based rehabilitation to ensure correct technique and participant safety. |
| Measure | Description | Time Frame |
|---|---|---|
| Body Awareness | Body awareness will be assessed using the Body Awareness Questionnaire. The scale evaluates individuals' sensitivity to normal and abnormal bodily processes and awareness of physical sensations. Scores range across items rated on a Likert scale, with higher total scores indicating greater body awareness. Measurements will be collected at baseline and after the 8-week intervention period. | Baseline (Week 0): All outcome measures will be assessed prior to the start of the intervention. Post-intervention (Week 8): All outcome measures will be reassessed immediately after completion of the 8-week program. |
| Measure | Description | Time Frame |
|---|---|---|
| Postural Alignment | Posture will be evaluated using the New York Posture Rating Test, which assesses postural alignment across multiple body segments. Higher scores indicate better postural alignment. Measurements will be obtained at baseline and after the 8-week intervention period. | Baseline (Week 0): All outcome measures will be assessed prior to the start of the intervention. Post-intervention (Week 8): All outcome measures will be reassessed immediately after completion of the 8-week program. |
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Inclusion Criteria:
Exclusion Criteria:
This study will include only female participants, as the research aims to investigate the effects of Pilates exercise on body awareness, posture, flexibility, and life satisfaction specifically in healthy adult women aged 30-50 years. Restricting the sample to women ensures a more homogeneous study population and improves the interpretability of the findings for this target group.
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| Name | Affiliation | Role |
|---|---|---|
| Fatih Tekin | Assoc. Prof. | Study Chair |
| Facility | Status | City | State | ZIP | Country | Contacts |
|---|---|---|---|---|---|---|
| Fizyosağlık Fizyoterapi ve Danışmanlık Merkezi | Denizli | Turkey (Türkiye) | ||||
| Pamukkale University |
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| ID | Term |
|---|---|
| D010549 | Personal Satisfaction |
| ID | Term |
|---|---|
| D001519 | Behavior |
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| ID | Term |
|---|---|
| D026241 | Exercise Movement Techniques |
| ID | Term |
|---|---|
| D026741 | Physical Therapy Modalities |
| D013812 | Therapeutics |
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| Flexibility | Flexibility of the lower back and hamstring muscles will be assessed using the Sit-and-Reach Test. The best score from three attempts will be recorded. Measurements will be collected at baseline and after the 8-week intervention period. | Baseline (Week 0): All outcome measures will be assessed prior to the start of the intervention. Post-intervention (Week 8): All outcome measures will be reassessed immediately after completion of the 8-week program. |
| Life Satisfaction | Life satisfaction will be assessed using a self-reported satisfaction evaluation form examining participants' perceived satisfaction with physical appearance, psychological well-being, and daily life. Measurements will be collected at baseline and after the 8-week intervention period. | Baseline (Week 0): All outcome measures will be assessed prior to the start of the intervention. Post-intervention (Week 8): All outcome measures will be reassessed immediately after completion of the 8-week program. |
| Denizli |
| Turkey (Türkiye) |