Pilates Exercises Research Articles

필라테스 운동을 통한 체중조절이 경계성 고혈압을 동반한 과체중 여성의 체중과 혈압 및 혈당대사 변화에 미치는 효과

This study investigated the effects of weight control exercise through Pilates on changes in weight, blood pressure, and blood sugar in order to improve the health of overweight women with borderline hypertension. It is a study for the purpose of presenting. For the selection of subjects, overweight women aged 20 to 49 with a body mass index of 25kg/m2 or more and less than 30kg/m2 residing in G Metropolitan City were recruited, and borderline hypertension with resting blood pressure of 120-139mmHg in systolic and 80-89mmHg in diastolic was accompanied. 22 subjects were selected and proceeded. Eleven of them were divided into an exercise group that performed weight control exercise through Pilates and a control group that did not engage in any exercise activity. Results: Body mass index(p.001***), body weigh (p.001***), systolic blood pressure(p.001***), diastolic blood pressure (p.001***) and blood sugar(p.001***) all showed significant decreasing changes, while body mass(p.05), body weight(p.05), and systolic blood pressure(p.05), diastolic blood pressure(p.05), and blood sugar (p.05) did not show significant changes. The effect of blood pressure change according to weight loss showed significant main effects in time(p.001***), group(p.001***), and time*group(p.001***). As for the effect of diastolic blood pressure change, significant main effects were also found in time(p.01**), group(p.001***), and time*group(p.001***). The effect of blood glucose change according to weight loss showed significant main effects in time(p.001***), group(p.05*), and time*group(p.001***). Therefore, it is judged that weight control through Pilates exercise can be presented as an effective exercise for preventing and improving obesity and lifestyle-related diseases by reducing weight, blood pressure, and blood sugar in overweight women with borderline hypertension.

필라테스 기구 운동 시 포지션에 따른 손목 과신전 자세가 상지와 어깨 근 활성도 및 통증에 미치는 영향

Purpose: This study compares and analyzes the effects of wrist hyper-extension posture on muscle activity and pain in upper limbs and shoulders when applying the Pilates exercise program to healthy adult women.BR Methods: The participants repeated hyper-extension posture and neutral posture of the wrist three times each using three instruments (cadillac, reformer, barrel). The activities of upper limbs muscles (post deltoid, anterior deltoid, lateral triceps, biceps brachii, and extensor carpi radialis brav is) were measured using surface electromyography. The pains of upper limbs (median wrist, lateral wrist, lateral elbow, and upper shoulder) were measured using electro algometer (FPX25).BR Result: The hyper-extension posture of the wrist revealed significant differences activities of post deltoid, lateral triceps, biceps brachii and extensor carpi radialis bravis muscles compared to neutral position of the wrist (p.05).BR The hyper-extension posture of the wrist elicited pain on median wrist, lateral wrist, lateral elbow, and upper shoulder more earlier that neutral posture of the wrist significantly (p.05).BR Conclusion: The hyper-extension posture of the wrist during the Pilates exercise program can reduce muscle activities and elicited pain on the upper limbs. Neutral posture of the wrist is important to improve muscle activities and reduce pain.

Effects of Pilates Exercises to Depression and Sleep Quality on the Postpartum Period: A Randomized Controlled Study

Aim: Postpartum is one of the most critical processes in women. Many changes occur in the female
 body during this process. Exercise is the easiest method to manage these changes. Our study aimed to
 understand how postpartum depression, sleep quality, and functional levels affect women who perform
 pilates exercises.
 Material and Methods: In this randomized controlled study, 57 postpartum volunteer women between
 six weeks and six months, aged 25-38, with a single baby, were randomly included in 28 pilates and 29
 control groups. The pilates group was given pilates exercises for one hour a day, two days a week for
 12 weeks, by a physical therapist. The control group was given a home program consisting of relaxation
 and breathing exercises. Before and after the study, depression was evaluated using the Edinburgh
 Postpartum Depression Scale (EPDS), sleep quality, the Postpartum Sleep Quality Scale (PSQS), and
 postnatal functional levels, the Inventory of Functional Status After Childbirth (IFSAC) was evaluated
 using the questionnaire form-filling method.
 Results: EPDS (8.71±1.42 versus 7.06±1.21, p=0.001), PSQS (25.69±3.40 versus 22.91±3.04,
 p=0.001), IFSAC (2.47±0.41 versus 2.93±0.21, p=0.001) scores statistically significant improvements
 were observed in pilates group. While the control group did not show a significant difference in
 depression levels (8.85±1.50 versus 8.95±1.23, p=0.479), statistically worsening of sleep quality
 (26.17±3.41 versus 27.59±2.94, p=0.009) and postpartum functional level parameters were observed
 (2.65±0.42 versus 2.48±0.46, p=0.016).
 Conclusion: The results showed that 12-week pilates exercises applied during the postpartum period
 could improve postpartum women’s functional levels, depression levels, and sleep quality.

The immediate effects of two pilates exercises with and without a foam roller on abdominal muscle activity

Pilates can be defined as exercises which are floor-based or use specialized equipment to provide resistance. The use of foam rollers (FR) have been purported to improve the recruitment of core muscles by creating an unstable surface, providing improvements to balance, posture and functional recovery in daily activities. However, there is a paucity of studies exploring the use of FR as an unstable surface. The aim of this study was to analyze the acute effects on the recruitment of core muscles during two Pilates exercises, a single leg stretch (SL) and single straight leg stretch (SS), on the ground and using a FR as an unstable surface. Thirty women aged between 25 and 35 years old who had not previously practiced Pilates participated in this study. Surface EMG signals were collected from rectus abdominis (RA) and external oblique (EO) muscles during an isometric contraction lasting 30 s during the exercises. Two-factor Repeated Measures ANOVA tests with post hoc pairwise comparisons were used to investigate the muscle activity between the two stretching exercises when performed on the ground and using the FR. No significant interaction effects were seen between the two exercises and positions, and no main effects were seen for either factor. These findings do not indicate the influence of the surface (ground versus FR) or exercise (SL versus SS) on the muscle activity of the rectus abdominis and external oblique muscles when considering the immediate effects. Future studies should consider the effects over a longer time period.

The effect of Pilates exercises on sleep quality and fatigue among female students dormitory residents

BackgroundThis study aims to investigate the effect of Pilates exercises on sleep and fatigue among female college students residing in the dormitory.MethodsThis quasi-experimental study, two parallel groups was performed on 80 single female college students (40 per group), between 18 to 26 years old who lived in the two dormitories. One dormitory was considered as the intervention group and another as the control group. The Pilates group received three one-hour Pilates exercise sessions per week for eight weeks and the control group maintained their routine activities. The Pittsburgh Sleep Quality Index (PSQI) and the Multidimensional Fatigue Inventory (MFI-20) were used respectively to assess sleep quality and fatigue levels, at three time points: baseline, end of week four, and eight follow-ups. Fisher’s exact, Chi-square, independent sample t-test and repeated measurements were used.ResultsOverall, 66 participants completed the study (32 and 35 participants in the Pilates and control groups, respectively). After four and eight weeks of intervention, the overall mean score of sleep quality improved significantly (p < 0.001). At week four of the intervention, the Pilates group had a significantly lower mean score for subjective sleep quality and daytime dysfunction than the control group (p < 0.001 and p < 0.002, respectively), although sleep duration and habitual sleep efficiency improved after eight weeks of intervention (p < 0.04 and p < 0.034, respectively). Additionally, the overall mean score of fatigue and its dimensions in weeks four and eight of the intervention in the Pilates group were significantly lower compared to the control group (p < 0.001).ConclusionAfter eight weeks of Pilates exercises implementation, most components of sleep quality significantly improved; however, the effect of Pilates exercises on fatigue was evident from week four onward.Trial registration This trial was registered on 2/6/2015 in the Iranian Registry of Clinical Trials with the IRCT ID: IRCT201412282324N15. URL of registry: https://www.irct.ir/trial/1970.

Comparison of Eight Weeks Exposure to Sunlight and Home-Based Pilates Training on Serum Vitamin D , CCL20 and Body Composition of Overweight Multiple Sclerosis Women

Objective: The purpose of this study was to compare eight weeks of exposure to sunlight and Home-Based Pilates Training serum vitamin D, CCL20, and the body composition of women with multiple sclerosis.&#x0D; Materials and Methods: This study was a quasi-experimental study. Among women with Multiple sclerosis (with2-5EDSS), 44 were purposefully and voluntarily selected and randomly divided into three groups: Pilates at home) n=15), Pilates exposed to the sun (n=15) and control (n=14) were divided. The training program consisted of three sessions per week for eight weeks, consisting of two parts, Pilates training at home and Pilates training in the environment. An exercise program on the DVD was provided. The Serum vitamin D, CCL20 indices, and body composition of patients with MS were measured 48 hours before and after eight Pilates exercises at home and under sunlight. To analyze the data, analysis of covariance and Bonferroni post hoc test, SPSS software, and P≤ 0.05 significance level.&#x0D; Results: Comparing the results in the two stages showed that there was a significant difference between CCL20 (P= 0.001), serum vitamin D (P= 0.001), BMI (P= 0.001), weight (P= 0.001) and WHR (P= 0.001) indices of women with MS in the studied groups. These differences were only between the training groups and the control group. However, there was a significant difference in the CCL20 index and serum vitamin D between the two training groups (Respectively P= 0.037, P= 0.001).&#x0D; Conclusion: Patients with MS can improve their vitamin D level and weight-related and inflammatory indicators by using Pilates exercises exposed to sunlight and at home with minimal cost.

소도구 필라테스 운동이 연령대별 노인 여성의 건강 체력과 관절가동범위(ROM)에 미치는 영향

This study was conducted to find out what effect Pilates exercise has on the physical fitness and range of motion(ROM) of joints by age group (60’s to 80’s) by conducting small-tool Pilates exercise 3 times a week for 12 weeks targeting female seniors, and analyzing the results of the study. Thus, the following conclusions were obtained.BR First, in the change of physical fitness, upper limb muscle function increased significantly in the 60’s (p＜.01), lower limb muscle function increased significantly in the 70’s (p＜.05), and equilibrium significantly increased in the 70’s (p＜.05) increased. Flexibility increased in the 60’s (p＜.01) and 70’s (p＜.05), and cardiorespiratory endurance improved significantly (p＜.01) in the 60’s. Second, the flexion of the shoulder joint increased significantly in the 60’s (p＜.01) and 70’s (p＜.001) in the change in the range of joint motion. Knee joint flexion increased significantly (p＜.01) in those in their 70’s, and dorsiflexion of the ankle joint increased significantly (p＜.05) in those in their 60’s.BR Summarizing the above conclusions, small-tool Pilates exercise is helpful in improving health and physical fitness of elderly women, although there are differences by age group, and especially in the case of elderly women in their 60’s and 70’s, it was found to be effective in increasing the range of motion of the joints. It is thought that continuous activity is desirable for health promotion.

Effects of Pilates exercises on idiopathic scoliosis: a scoping review of the literature.

Scoliosis is a deformity involving changes in three planes. These changes include lateral curvature in the frontal plane, changes in physiological thoracic kyphosis and lumbar lordosis angles in the sagittal plane, and rotation of the vertebrae in the transverse plane. The aim of this scoping review was to review and summarize the available literature to determine whether Pilates exercises are an effective treatment for scoliosis. The Cochrane Library (reviews, protocols, trials), PubMed, Web of Science, Ovid, Scopus, PEDro, Medline, CINAHL (EBSCO), ProQuest, and Google Scholar electronic databases were used to search for published articles from inception to February 2022. All the searches included English language studies. Keywords were determined as "scoliosis and Pilates" or "idiopathic scoliosis and Pilates", "curve and Pilates", "spinal deformity and Pilates." Seven studies were included; one study was a meta-analysis study, three studies compared Pilates and Schroth exercises, and three applied Pilates exercises in combined therapy. The studies included in this review used outcome measurements of Cobb angle, ATR, chest expansion, SRS-22r, posture assessment, weight distribution, and psychological factors such as depression. The results of this review suggest that the level of evidence regarding the effect of Pilates exercises on scoliosis-related deformity is very limited. Pilates exercises can be applied to reduce asymmetrical posture in individuals with mild scoliosis with reduced growth potential and progression risk.

Effectiveness of Pilates Exercise versus Pressure Biofeedback Exercise on the Dysmenorrhoea

Effectiveness of Pilates Exercise versus Pressure Biofeedback Exercise on the Dysmenorrhoea

15주간의 필라테스 교양수업이 대학생들의 신체구성, 체력, 자존감, 우울 그리고 불안 심리에 미치는 영향

Purpose: The purpose of the study is to examine the effect of 15-week Pilates classes on physical function, self-esteem, depression, and anxiety in college students.BR Method: Thirty-one college students (N=31) (average age: 21.6 ± 1.6) who participated in Pilates classes were recruited for this study. Students met once a week and they performed a Pilates exercise program. Before and after the Pilates classes, participants completed the Rosenberg self-esteem questionnaire, modified SCL-90-R, and anxiety questionnaire along with heigh t,weight, and percent body fat (%), flexibility, balance, and grip strength. A paired sample t-test was used to examine the mean difference between the two time points and Kendall’s tau was performed to analyzeth e association between physical function and psychological variables.BR Results: There were significant differences in grip strength (p=.001), balance (p=.001), and anxiety level (p=.015) between pre-and post-test. A correlation existed betweenh eight and depression (r=-.034) as well as self-esteem level (r=-.226). We also found an association between weight and depresiosn (r=-.255).BR Conclusion: Collectively, these data suggest that Pilates classes performed in college improve both body composition and physical function as well as influence on psychological variables.

The Impact of Clinical Pilates Exercises on Tension-Type Headaches: A Case Series.

Tension-type-headaches appear as the third most common disease in the general population and have a big impact on quality of life. The aim is to verify the impact of clinical Pilates exercises on pain intensity, impact headaches, neck disability, state of anxiety, depression, stress and quality of sleep in higher-education students. After a sample selection questionnaire was completed, a series of cases was carried out with 9 undergraduate students with tension-type headaches. Five instruments were applied before and after an intervention program: (i) Numerical Rating Scale-NRS, (ii) Headache Impact Test-HIT-6™, (iii) Neck Disability Index, (iv) Depression, Anxiety, Stress Scales and (v) Pittsburgh Sleep Quality Index. Four sessions of 30 min classes of Pilates exercises were held for 2 weeks. The pain intensity decreased in only 2 participants. The impact of tension-type headaches on normal daily life and ability to function was improved in all patients, and only one patient's functional disability caused by pain in the cervical region did not improve. In regard to negative emotional states, 6 individuals reported improvements, and only one individual reported a lower quality of sleep after the program. The exercise program can induce positive effects on disorders associated with tension-type-headaches.

Effect of Pilates Exercises on Stable and Unstable Surfaces on the Functional Balance and Core Stability of Older Women

Background and Aims Balance disorders and frequent falling are the important problems in the elderly, which is directly related to changes in their body structure and function. Many studies have been conducted to find new and safe ways to improve the balance of the elderly. This study aims to compare the effects of Pilates exercises on stable and unstable surfaces on the functional balance and core stability of older women. Methods In this quasi-experimental study, the study population includes all older women living in private nursing homes, in Rasht, Iran. Of these, 36 women aged 60-75 years were selected by a convenience sampling method and randomly assigned to three groups of control, Pilates on stable surface, and Pilates on unstable surface. The variables were assessed using the Fullerton advanced balance test, timed up &amp; go test, and the McGill core endurance test. Experimental groups performed Pilates exercises for 8 weeks, while the control group performed their routine daily activities. Data were analyzed by one-way analysis of variance, t-test and Bonferroni’s post hoc test. The significance level was set at 0.05. Results There was a significant difference between the experimental and control groups; however, there was no significant difference between the experimental groups performed exercises on stable and unstable levels (P&gt;0.05) Conclusion It is recommended to use Pilates exercises on stable or unstable surfaces for older women, especially residents of nursing homes with low mobility, to achieve their personal autonomy.

Education to keep the abdomen relaxed versus contracted during pilates in patients with chronic low back pain: study protocol for a randomised controlled trial

BackgroundLow back pain is a very common symptom frequently characterized as a biopsychosocial problem. This study aims to investigate the effectiveness of education to keep the abdomen relaxed versus contracted during Pilates exercises in patients with primary chronic low back pain.MethodsTwo-group randomised controlled trial with allocation of parallel groups and intention-to-treat-analysis. This study will be conducted in Lavras, MG, Brazil. A total of 152 participants will be randomised into two groups that will be treated with Pilates exercises for 12 weeks (twice a week for 60 minutes). Recruitment began in May 2022. The control group will receive guidance on the specific activation of the center of strength (the powerhouse), while the experimental group will receive guidance to perform the exercises in a relaxed and smooth way. Primary outcomes will be pain intensity (Numeric Pain Rating Scale) and disability (Rolland-Morris Questionnaire) 12 weeks post randomisation. Secondary outcomes will be global improvement (Perception of Global Effect Scale) and specific functionality (Patient-specific Functional Scale). The outcomes will be analyzed using repeated-measure linear mixed models. The assessors were not considered blinded because the participants were not blinded, and outcomes were self-reported.DiscussionThe findings of this study will help in clinical decision-making concerning the need to demand abdominal contraction during the exercises, understanding if it’s a fundamental component for the effectiveness of the Pilates method for this population.Trial registrationThis trial was prospectively registered in the Clinical Trials (NCT05336500) in April 2022.

The Effect of Pilates Exercise on the Muscle Strength of Female Students: A Case Study in Gorgan, Iran

Background: Physical activities in adolescence are one of the critical health concepts in adolescents, especially females, because they are prone to musculoskeletal disorders due to the weakness of the trunk muscles. Objectives: This study aimed to determine the effect of Pilates exercise on the muscle strength of female students aged 13 - 15 years. Methods: This research was conducted on 50 girl students of the first secondary school in Gorgan, Iran, in 2022, who were selected by a multi-stage cluster sampling method. The samples were divided into case and control groups. The test group received eight sessions (30 - 45 minutes) of Pilates twice a week for four weeks. The control group performed routine school sports. The results were analyzed using inferential statistics and SPSS software version 21. Results: The independent t-test showed a significant difference between the Pilates and control groups for upper (P &lt; 0.01) and lower body muscles (P &lt; 0.01). In addition, the ANCOVA test showed a significant difference between the two groups in terms of upper-body (P &lt; 0.01) and lower-body muscle strength (P &lt; 0.01) by removing the pre-test effect. Conclusions: Based on the results, Pilates exercises strengthened female students’ upper and lower body muscles. This sports method is inexpensive and does not require a large space or facilities. Therefore, educational and health managers in schools can use this sports method to strengthen students’ physical and mental health.

THE EFFECTS OF PILATES EXERCISES ON BODY COMPOSITION AND FLEXIBILITY IN SEDENTARY WOMEN

The aim of this study is to examine the effect of 6-week Pilates exercises applied to sedentary women on body composition and flexibility. A total of 18 volunteer sedentary women between the ages of 20-35 participated in the study. Two different groups were formed the experimental group (n:9 age: 28.30±4.42) and the control group (n:9 age: 28.70±5.41). A 60-minute Pilates exercise program was applied to the experimental group 3 days a week for 6 weeks. Weight, body fat percentage, body water ratio, body muscle ratio, and flexibility values were measured before and after Pilates exercises. SPSS 22.0 package program was used for the statistical analysis of the data. Mean and standard deviation values were used in the statistics of descriptive data. The Shapiro-Wilk Test was used to determine the normality of the data. Independent Samples T Test was used to evaluate the significance of the groups, and Paired Samples T Test was used for in-group comparisons. Statistical results were evaluated at p&amp;lt;0.05 significance level. Statistical significance was found in the weight, body fat percentage, body water ratio, body muscle ratio values, and flexibility scores of the experimental group (p&amp;lt;0.05). There was no statistical significance in the parameters of the control group (p&amp;gt;0.05). As a result, it can be said that 6-week Pilates exercises applied to sedentary women have a positive effect on body composition and flexibility.&lt;p&gt; &lt;/p&gt;&lt;p&gt;&lt;strong&gt; Article visualizations:&lt;/strong&gt;&lt;/p&gt;&lt;p&gt;&lt;img src="/-counters-/edu_01/0203/a.php" alt="Hit counter" /&gt;&lt;/p&gt;

Sounding others’ sensations in interaction

ABSTRACT This study investigates the practice of “sounding for others,” wherein one person vocalizes to enact someone else’s putatively ongoing bodily sensation. We argue that it constitutes a collaborative way of performing sensorial experiences. Examples include producing cries with others’ strain or pain and parents sounding an mmm of gustatory pleasure on their infant’s behalf. Vocal sounds, their loudness, and duration are specifically deployed for instructing bodily experiences during novices’ real-time performance of various activities, such as tasting food for the first time or straining during a Pilates exercise. Vocalizations that are indexically tied to the body provide immediate displays of understanding and empathy that may be explicated further through lexicon. The existence of this practice challenges the conceptualization of communication as a transfer of information from an individual agent – even regarding assumedly individual body sensations – instead providing evidence of the joint nature of action and supporting dialogic theories of communication, including when language-marginal vocalizations are used.

Retracted: The Effect of Pilates Exercise Nursing Combined with Communication Standard-Reaching Theory Nursing and Pelvic Floor Muscle Training on Bladder Function and Family Function of Patients after Cervical Cancer Surgery.

[This retracts the article DOI: 10.1155/2022/6444462.].

The Effects of Abdominal Hollowing and Bracing Maneuvers on Trunk Muscle Activity and Pelvic Rotation Angle during Leg Pull Front Pilates Exercise

Pilates methods use mats for trunk muscles stabilization exercises, and leg pull front (LPF) is one of the traditional Pilates mat exercises. Abdominal hollowing (AH) and Abdominal bracing (AB) maneuvers are recommended to stabilize the trunk muscles and prevent unwanted pelvic movement during motion. This study aimed to explore the effects of AH and AB on electromyography (EMG) activity of the trunk muscles and angle of pelvic rotation during LPF. A total of 20 healthy volunteers participated in the study. AH, AB, and without any condition (WC) were randomly performed during LPF exercise. Each was repeated three times for 5 s. The trunk muscle activities were measured using EMG and rotation of pelvis was measured using a Smart KEMA device. The activities of the transversus abdominis/obliquus internus abdominis (TrA/IO) and right obliquus externus abdominis (EO) muscles were highest in LPF-AH compared to the other conditions. Multifidus (MF) activity was significantly greater in LPF-AH and LPF-AB compared to that of without any condition. The pelvic rotation angle was significantly smaller in LPF-AB. Therefore, AH maneuver during LPF for trunk muscle stabilization exercises is suitable for selective activation of the TrA/IO, and AB maneuver during LPF is recommended for the prevention of unwanted pelvic rotation.

Sağlıklı kadınlarda klinik Pilates egzersizlerinin fiziksel uygunluk ve psikososyal parametreler üzerine etkilerinin incelenmesi

Purpose: The aim of this study was to examine the effect of supervised and home-based clinical Pilates exercises on physical fitness, psychosocial status, and exercise beliefs in healthy women. Methods: Thirty-eight healthy women (mean age=29.95±7.16 years) were divided into two groups: supervised group (N=19) and home-based group (N=19). Physical fitness was assessed with modified push-up, sit-up, sit to stand, anterior plank, lateral plank, Biering-Sorensen, trunk flexors endurance, timed up and go and 6-min walking tests. Body composition was assessed with body mass index and waist to hip ratio. Psychosocial status was assessed with Social Appearance Anxiety Scale (SAAS), Rosenberg Self-Esteem Scale (RSES), Body Image Scale and Exercise Beliefs Questionnaire. Both groups completed a 24-session exercise program for 8 weeks, 3 days a week. Results: After the program, a significant improvement was seen in the modified push-up, sit-up, sit to stand, anterior plank, lateral plank, Biering-Sorensen, trunk flexors endurance tests with SAAS, RSES and Exercise Beliefs Questionnaire scores in the supervised group (p&amp;lt;0.05). In the home-based group, significant improvement was achieved in the modified push-up, sit-up, anterior plank, trunk flexors endurance tests with Exercise Beliefs Questionnaire scores (p&amp;lt;0.05). Comparing delta values, it was observed that there was a significant difference in the sit to stand and anterior plank tests with the Exercise Beliefs Questionnaire scores in favor of the supervised group (p&amp;lt;0.05). Conclusion: It was seen that clinical Pilates exercises, both supervised and home-based, similarly increased endurance and muscle strength, as well as positively affected participants’ perspectives on exercise in healthy women. In addition, clinical Pilates exercises performed under supervision made a difference in both lower extremity strength evaluated by sit to stand test and endurance results evaluated by anterior plank test.

Effects of a 12-Week Pilates Program on Functional Physical Fitness and Basal Metabolic Rate in Community-Dwelling Middle-Aged Women: A Quasi-Experimental Study.

Background: The aging society worldwide carries public and inevitable issues. Aging is accompanied by multiple diseases, and the health impacts challenge healthcare and social systems. In addition to medical treatment, exercise has been recognized as an effective strategy not only for disease prevention and alleviation, but also for multiple health benefits on health promotion. The purpose of this study was to investigate the effects of a suitable Pilates exercise intervention program on health maintenance and benefits in community-dwelling middle-aged women with a quasi-experimental design. Methods: We recruited healthy middle-aged community-dwelling women who had not regularly exercised in the previous three months. The participants were assigned to the experimental (n = 22) and control (n = 23) groups based on a quasi-experimental design. The experimental group participated in a mat-based Pilates exercise class twice a week (1 h/session) throughout the 12-week intervention, whereas there was no intervention for the control group. Body composition, basal metabolic rate, and functional physical fitness—comprising cardiovascular capacity, flexibility, muscular strength of upper limbs, muscular strength of lower limbs, core strength, agility, static balance, and dynamic balance—were assessed as primary outcomes in both groups before and after the intervention. Results: There were no significant differences in any of the dependent variables between the two groups before the exercise intervention. After the 12-week intervention, body composition, including body mass index, body fat (−1.5 to 3%), and basal metabolic rate (+10.6%), and functional fitness, including flexibility (+3.5%), core strength (+31.5%), lower-limb strength (+13.5%), agility (+7.3%), and balance (+4.2%), improved significantly in the experimental group relative to the control group (p < 0.05). Moreover, the improvement in physical fitness in lower-limb strength, agility, and balance for fall prevention also demonstrated higher clinical significance than the control. Conclusions: This 12-week mat-based Pilates exercise program significantly improved body composition, basal metabolic rate, and functional physical fitness in community-dwelling middle-aged women. The beneficial effects of Pilates exercise programs may thus promote improved health in the middle-aged female population, with practical implications for communities.