Effects of Aerial Yoga and Reformer Pilates on Core Stabilization, Flexibility and Balance: A Comparison on Sedentary Women

Year 2025, Volume: 3 Issue: 2, 32 - 45, 17.10.2025

Abdullah Demirli , Dilara Akkoç , Cemre Can Akkaya , Gülsüm Hatipoğlu Özcan , Mehmet Ünal , Aliye Büyükergün

Abstract

This study aims to compare the effects of Aerial Yoga and Reformer Pilates on core stabilization, flexibility, and balance in sedentary women. The study included 36 women aged 18-35 who had not exercised regularly in the last 6 months. Participants were randomly assigned to three groups: Reformer Pilates (n=12), Aerial Yoga (n=12), and a control group (n=12). The intervention lasted for 8 weeks, with sessions conducted three times per week. The findings indicate that Reformer Pilates led to significant improvements in balance, core stabilization, and flexibility (p<0,05). In contrast, the Aerial Yoga group showed statistically significant improvements only in flexibility, with no notable changes in balance or core stabilization (p>0,05). No changes were observed in the control group. It is suggested that Reformer Pilates enhances postural control by increasing musculoskeletal stability and proprioceptive feedback. Aerial Yoga, on the other hand, appears to improve muscle flexibility through gravity-assisted movement patterns but has limited direct effects on balance and core stabilization. These results suggest that Reformer Pilates is more effective in enhancing postural control and core stabilization, whereas Aerial Yoga primarily contributes to flexibility improvement. The findings provide valuable insights into selecting appropriate exercise programs based on individual physical goals and contribute to the understanding of exercise interventions aimed at improving physical fitness.

Keywords

Reformer pilates , Aerial yoga , Core stabilization , Flexibility , Balance

Aerial Yoga ve Reformer Pilatesin Core Stabilizasyonu, Esneklik ve Denge Üzerindeki Etkileri: Sedanter Kadınlar Üzerine Bir Karşılaştırma

Abstract

Bu çalışma, sedanter kadınlarda Aerial Yoga ve Reformer Pilates uygulamalarının core stabilizasyonu, esneklik ve denge üzerindeki etkilerini karşılaştırmayı amaçlamaktadır. Çalışmaya, 18-35 yaş aralığında ve son 6 ay içinde düzenli egzersiz yapmamış 36 kadın katılmıştır. Katılımcılar rastgele olarak Reformer Pilates (n=12), Aerial Yoga (n=12) ve kontrol (n=12) gruplarına ayrılmıştır. Müdahale süreci, 8 hafta boyunca haftada 3 gün olacak şekilde planlanmıştır. Çalışma bulguları, Reformer Pilates’in denge, core stabilizasyonu ve esneklik üzerinde anlamlı iyileşmeler sağladığını göstermektedir (p<0,05). Aerial Yoga grubunda yalnızca esneklik açısından istatistiksel olarak anlamlı bir artış tespit edilirken, denge ve core stabilizasyonu üzerinde kayda değer bir gelişim gözlenmemiştir (p>0,05). Kontrol grubunda herhangi bir değişiklik saptanmamıştır. Reformer Pilates’in, kas-iskelet sistemi stabilitesini ve proprioseptif geri bildirimi artırarak postural kontrolü geliştirdiği düşünülmektedir. Aerial Yoga’nın ise yerçekimi destekli hareket paternleriyle kas esnekliğini artırdığı ancak denge ve core stabilizasyonuna doğrudan katkısının sınırlı olduğu görülmüştür. Çalışma bulguları; Reformer Pilates’in postüral kontrol ve core stabilizasyonunu artırmada daha etkili olduğunu, Aerial Yoga’nın ise esneklik gelişimine daha fazla katkı sağladığını ortaya koymuştur. Bu doğrultuda, Reformer Pilates ve Aerial Yoga gibi farklı egzersiz yaklaşımlarının hedefe yönelik seçimi, bireylerin fiziksel kapasite gelişimini optimize etmek açısından önemli bir strateji olarak değerlendirilebilir.

Keywords

Reformer pilates , Aerial yoga , Core stabilizasyonu , Esneklik , Denge

Ethical Statement

Bu çalışma, Helsinki Bildirgesinde yer alan ilkeler doğrultusunda yürütülmüş ve Çalışma İstanbul Yeni Yüzyıl Üniversitesi, Klinik Araştırmalar Etik Kurulu’nun 02 sayılı, 30.11.2023 tarihli kararı ile onaylanmıştır

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