Table 2.

Pilates Exercise Program.

	1 to 8° Session	9 to 16° Session	17 to 24° Session
Warming	20 Breaths(inhale/exhale/center/contract)	20 Breaths (inhale/exhale/center/contract)	20 Breaths (inhale/exhale/center/contract)
StrengtheningThe rest between exercises was 5 breaths	Double leg stretch, single leg stretch, leg circles, hip raise on Swiss ball, Swiss ball pull-in, bird dog zipper, side flex (lateral flexion), side kick-front and back, side kick up and down, clamshell (6 x each exercise)	The swan, swan dive, book close series, ball hip raise, Swiss ball knee tuck, bird dog zipper, side flex (lateral flexion), side kick-front and back, side kick up and down, clamshell (6 x each exercise)	Leg pull back, rolling like a ball, swimming, roll over, leg pull front, bird dog zipper, side flex (lateral flexion), side kick-front and back, side kick up and down, clamshell(6 x each exercise)
Stretching	Swan, Neck Pull (one minute in each position)	Swan, Neck Pull (One minute in each position)	Swan, Neck Pull(One minute in each position)