A sedentary lifestyle among adult women often leads to reduced flexibility and musculoskeletal issues, which negatively affect overall quality of life. One of the effective methods to improve flexibility, stability, and general well-being is reformer pilates exercise, which involves controlled movements with spring resistance and promotes muscle control.
The purpose of this study was to examine the effects of a 12-week reformer pilates program on flexibility and perceived quality of life in healthy adult women. 20 participants aged between 21 and 37 took part in the study; 16 attended training once per week, while 4 participated twice per week. All training sessions took place under the same conditions at Grow Pilates Studio in Ljubljana, and each session lasted 60 minutes. Four functional flexibility tests (seated forward reach, trunk rotation, Thomas test and stick rotation test) and the SF-36 questionnaire were used to assess outcomes. Statistical analysis was performed using a paired samples t-test.
The results showed statistically significant improvements in flexibility (p < 0,05) and positive changes in several dimensions of perceived quality of life. Participants who trained twice per week achieved greater progress, confirming the importance of training frequency when designing effective programs to enhance physical and mental well-being.
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