12/09/2025
A randomized study explored how a 12-week Pilates program affects core endurance, flexibility, and upper-body strength in active middle-aged adults. Fifty participants were assigned to either a Pilates group or a control group. The Pilates group completed two 60-minute mat sessions per week, performing about 25 basic exercises focused on the abdomen, low back, and hips.
At the end of 12 weeks, the Pilates group showed significant improvements in:
• Abdominal endurance
• Hamstring flexibility
• Upper-body muscular endurance
Overall, the study suggests that low-intensity mat Pilates, done consistently, can meaningfully improve muscular endurance and flexibility, even without equipment or advanced skill.
📌 Educational only. Always speak with your doctor before starting a new exercise program.
(Segal et al., J Strength Cond Res, 2011)
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