Intervention: Pilates Program

Pilates training included at least 16 weeks (4 months) with at least 3 workout sessions per week. The training lasted 60 minutes. We started with 15 minutes of balance and proprioceptive exercises to strengthen joints and ligaments, and improve balance. During these exercises, the participants were in a standing position and trained all muscle groups in combination. The strength always began from the center of the body (powerhouse) and lasted 1 minute. Active recovery followed each exercise, with stretching of the muscle groups that we had worked on ( Table 1 ).

Then, from a stable position and based on the principles of coaching, the time and intensity of the exercises progressively increased. For 25 minutes, we chose exercises using the weight of the body and alternative instruments, with the weight not exceeding 1 kg (based on the principle of Pilates), while the heartbeats reached 150 b/min, thus improving along with the strengthening of the muscles and the aerobic capacity of the trainees. The duration of each exercise ranged from 1 to 3 minutes, with a break of 10 seconds, always followed by active recovery (stretching of the corresponding muscle group after each exercise). We worked with concentric and isometric exercises for the rectus and lateral abdominal muscles, lower transverse muscles, perineal muscles, cervical thoracic lumbar spine, arms, and legs. Strength always started from the center of the body, whilst we aimed for a good lumbopelvic control. For the next 10 minutes, we were working with support exercises, from 1 to 2 minutes, for the whole body and all muscle groups, with active recovery at 160-180 b/min, thus exercising on anaerobic power. We always ended our Pilates workout with stretching (full body stretches) for the last 10 minutes, focusing on the lumbar spine. All exercises were performed free of charge, with alternative instruments (balls, ring, tires, and straps).