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. 2020 Jun 19;10:9977. doi: 10.1038/s41598-020-66641-2

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© The Author(s) 2020

Open Access This article is licensed under a Creative Commons Attribution 4.0 International License, which permits use, sharing, adaptation, distribution and reproduction in any medium or format, as long as you give appropriate credit to the original author(s) and the source, provide a link to the Creative Commons license, and indicate if changes were made. The images or other third party material in this article are included in the article’s Creative Commons license, unless indicated otherwise in a credit line to the material. If material is not included in the article’s Creative Commons license and your intended use is not permitted by statutory regulation or exceeds the permitted use, you will need to obtain permission directly from the copyright holder. To view a copy of this license, visit http://creativecommons.org/licenses/by/4.0/.

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Pilates method exercise. *Four exercises are performed in phase 1: half roll-up (4 min, 3 sets, 12 reps, aim: strengthening the abdominals and torso stability), one-leg stretch (4 min, 2 sets, 12 reps, aim: strengthening the abdominals, torso stability, mobilization of the hip, and hamstring flexibility), swimming I (4 min, 2 sets, 12 reps, aim: back muscle strengthening and breathing cycle), and mid-back bending (3 min, 5 reps, aim: stretching back and hamstring muscle and relaxing); in phase 2: half roll-up with leg 90° (4 min, 3 set, 12 reps, aims: strengthening the abdominals and torso stability), criss-cross (4 min, 3 sets, 12 reps, aim: strengthening the abdominals, torso stability, neck strengthening; mobilization of the hip, and hamstring flexibility), swimming II (4 min, 2 sets, 12 reps, aim: back muscle strengthening and breathing cycle), and one-leg stretch with foot at mat (3 min, 2 sets, 30 sec/sets each leg, aims: stretching hamstring muscle and relaxing); phase 3: the hundred (4 min, 2 sets, 50 reps, aim: strengthening the abdominals, torso stability, and breathing cycle); front support (4 min, 2 sets, 20 secs, aim: strengthening the abdominals and back muscle, torso stability, and breathing cycle), shoulder bridge (4 min, 2 sets, 12 reps, aims: back muscle strengthening, spine mobilization, and hamstring flexibility), and one-leg stretch with leg stretch on mat (3 min, 3 sets, 30 secs with each leg, aim: stretching hamstring muscle and relaxing).