Table A1.

The Pilates exercise purpose and precautions.

Exercise Name	Purpose	Precautions
The hundred	Increase abdominal strength Stabilize torso and low back	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Single leg circle	Develop pelvic stability, hips flexibility, mobility Improve scapular stability	Careful for hip, low back injury
Single leg stretch	Increase abdominal strength Develop pelvic stability	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Double leg stretch	Develop pelvic stability and core control Increase abdominal strength	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Single straight leg stretch	Develop pelvic stability and core control Increase hamstrings flexibility	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Double straight leg stretch	Develop pelvic stability and core control Increase abdominal strength	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Criss cross	Develop pelvic stability and core control Increase all of abdominals	Careful for neck, shoulder, low back injury Avoid with osteoporosis
Spine stretch forward	Stretch the mid and upper back Increase mobility of the shoulder blades	Careful for neck, shoulder, low back injury
Spine twist	Stretch the mid- and upper-back Improve pelvic stability	Careful for hip, shoulder, low back injury Avoid with osteoporosis
Saw	Stretch the mid- and upper-back Improve pelvic stability	Careful for hip, shoulder, low back injury Avoid with osteoporosis
Side leg lift	Strengthen the lateral torso Improve mobility of hip	Avoid with back injuries Careful for shoulder, elbow, wrist injuries
Swan	Improve back extension Strengthen back extensors, hamstrings, scapular stability	Careful for low back, shoulder, wrist, elbow
Side mermaid	Strengthen the lateral torso Strengthen shoulder girdle	Avoid with back injuries Careful for shoulder, elbow, wrist injuries
Star	Strengthen the lateral torso Strengthen shoulder girdle	Avoid with back injuries Careful for shoulder, elbow, wrist injuries
Plank	Strengthen whole body Stabilize whole body	Careful for shoulder, elbow, wrist injuries