Table 1.

Pilates training program

Warm-up	Pilates training	Cool-down
Neck stretch	The shoulder bridge	Spine stretch
Cat stretch	one leg stretch	The saw
Leg stretch	Double leg stretch	Double leg stretch
Spin rotation	Single leg circle	Child’s pose
Back flexion and extension	The hundred	Double-leg kick hands-clasped
Kneeling arm and leg reach	The saw	Double-leg kick-hands spread open
Roll over	swimming	Side bend
Rolling like a ball	Criss-cross	Mermaid stretch
Pelvic curl	Teaser
	Dart
	Neck roll
	Side leg lift
Repletion gradually increased from 8-12