The effects of reformer and EMS exercises on body composition and certain biyomotorik characteristics in sedentary women

The purpose of this study was to comparatively examine the effects of eight-week Electrical Muscle Stimulation (EMS) and Reformer Pilates exercises on body composition, muscle strength, flexibility, and balance variables in sedentary women living in Osmaniye. The research was conducted using a quasi-experimental design with pre and post- control groups. The study sample consisted of 30 sedentary women aged between 18 and 35. Participants were randomly assigned to three groups: EMS (n = 10), Reformer (n = 10), and Control (n = 10). Body composition measurements were obtained using a Tanita MC-580 bioelectrical impedance analyzer. Muscle strength was measured using the One-Repetition Maximum (1RM) flexibility was evaluated with the Sit-and-Reach tand balance was assessed with the Y-Balance During the intervention period, the EMS group performed 20-minute electrical stimulation sessions twice a week, while the Reformer group participated in 50-minute Reformer Pilates sessions twice a week. The control group did not engage in any exercise program. (p < 0.05). The EMS group showed increases in muscle strength, flexibility, and balance (Strength ≈ +5.4 kg, Flexibility ≈ +6.1 cm, Balance ≈ +6.2 points), whereas the Reformer group demonstrated more positive changes in body composition (BMI = –0.3 kg/m², Fat Percentage = –0.8%). In conclusion, EMS training was found to be effective in improving muscle strength, balance, and flexibility within a short period, while Reformer Pilates exercises were more advantageous in regulating body composition and reducing body fat percentage. These findings suggest that both methods can be used complementarily to enhance the physical fitness levels of sedentary women.