Influence of Pilates training on muscular strength and flexibility in dancers

Abstract

The purpose of the present study was to assess the effects of a Pilates training program on muscular strength and flexibility in dance students. Fifteen dance students were divided into 2 groups: experimental (n=7) and control (n=8). Both were assessed in beginning and in the end of the study. Muscular strength was assessed measuring the time supported in the technical skills penché and developpé. To asses flexibility, it was measured the angle between limbs in the technical skills arabesque, developpé and cambré. After the first moment of evaluation, the experimental group performed a Mat-Based Pilates Exercise during 11 weeks. The statistic analyses (two-way analysis of variance - ANOVA 2x2) showed significant differences (p ≤ 0,05) in muscular strength and flexibility measurements between groups after the training program. It was concluded that Pilates training has a positive effect on muscular strength and flexibility in dance students.

Full text

Introduction
Dance is an art form and a mean of
expression. However, a full development of
several physical capacities are also needed, which
turn dance into an artistic and athletic activity
(KOUTEDAKIS JAMURTAS, 2004). To achieve
remarkable performances, it is required an
expertise in the aesthetic and athletic side of the
art, since the beauty of the technical skills
presupposes a fully developed body (WELSH,
2009). Each movement has to be performed
correctly, slowly, with control, without apparently
effort (WELSH, 2009), being also necessary
extreme range of motion at the ankle and hip
joints (DEIGHAN, 2005). Therefore, a highly
development of muscular strength and flexibility
are physical demands placed on dancers.
Since physical conditioning is essential to
dancer´s performance, dance research have
examined the effects of supplemental training to
traditional dance classes. Published data have
been proving that a complementary strength and
flexibility training program has positive effects on
technical PERFORMANCE (STALDER; NOBLE;
WILKISON, 1990; GROSSMAN; WILMERDING,
2000; KOUTEDAKIS; SHARP, 2004;
KOUTEDAKIS; HUKAM; METSIOS; NEVILL;
GIAKAS; JAMURTAS; MYSZKEWYCZ, 2007).
However, Koutedakis and Jamurtas (2004)
highlight that “any change in the traditional training
regimens must be approached cautiously to
Motriz, Rio Claro, v.17 n.4, p.660-666, out./dez. 2011
Artigo Original
Influence of Pilates training on muscular strength and flexibility in
dancers
Tânia Patrícia Amorim 1
Filipa Manuel Sousa 2
José Augusto Rodrigues dos Santos 1
1 Track and Field Department, Faculty of Sports, University of Porto, Portugal
2 Biomechanics Laboratory, Faculty of Sports, University of Porto, Portugal
Abstract: The purpose of the present study was to assess the effects of a Pilates training program on
muscular strength and flexibility in dance students. Fifteen dance students were divided into 2 groups:
experimental (n=7) and control (n=8). Both were assessed in beginning and in the end of the study.
Muscular strength was assessed measuring the time supported in the technical skills penché and
developpé. To asses flexibility, it was measured the angle between limbs in the technical skills arabesque,
developpé and cambré. After the first moment of evaluation, the experimental group performed a Mat-Based
Pilates Exercise during 11 weeks. The statistic analyses (two-way analysis of variance - ANOVA 2x2)
showed significant differences (p ≤ 0,05) in muscular strength and flexibility measurements between groups
after the training program. It was concluded that Pilates training has a positive effect on muscular strength
and flexibility in dance students.
Keywords: Dancers. Pilates. Muscular strength. Flexibility.
Influência de um programa de treino Pilates na força muscular e flexibilidade de
bailarinos
Resumo: Foi objectivo avaliar o efeito de um programa de treino Pilates na força muscular e flexibilidade de
bailarinos estudantes. Quinze bailarinos foram divididos em 2 grupos: experimental (n=7) e controlo (n=8).
Ambos foram avaliados no início e final do estudo. A força muscular foi avaliada através do tempo de
sustentação nos elementos técnicos penché e developpé. Para avaliar a flexibilidade foi medido o ângulo de
amplitude entre os segmentos nos elementos técnicos arabesque, cambré e developpé. Após o 1.º
momento de avaliação os bailarinos do grupo experimental participaram num programa de Mat-Based
Pilates Exercise durante 11 semanas. A análise estatística (análise de variância para medidas repetidas -
ANOVA 2x2) demonstrou diferenças significativas (p ≤ 0,05) entre os grupos no âmbito da força muscular e
flexibilidade após o programa de treino. Conclui-se que o Pilates induz alterações positivas ao nível da
força muscular e flexibilidade de bailarinos.
Palavras-Chave: Bailarinos. Pilates. Força muscular. Flexibilidade.
doi:

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661
ensure that the aesthetic content of the dance is
not affected by new training techniques”.
Therefore, it is important to understand the
demands of dance to adapt the complementary
training according to dance characteristics and
principles, meeting the exact needs of dance
technique.
From this point, we would like to highlight the
Pilates method, that despite the frequent use, it
has not been sufficiently investigated in relation to
dance performance (BERNARDO; NAGLE, 2006).
This technique is point out in the literature has
beneficial to improve the general muscular
strength and flexibility (SEKENDIZ; ALTUN;
KORKUSUZ; AKIN, 2007; ROGERS; GIBSON,
2009; KLOUBEC, 2010), which are capacities
essentials to dancers. Besides, the Pilates method
has inherent principles such as control,
concentration, centering, flow of movement,
precision and breathing, involving likewise planes
of movement similar to dance technique
(AHEARN, 2006). Hence, as it is possible to
recognize movement patterns and principles in
Pilates method that converge with dance
technique, and since it has been suggested that
the ideally complementary training should fulfill
with dance technique demands, the vital issue that
arises is: Can Pilates technique be useful to
improve dancers’ performance, being a promise
tool to be used as complementary strength and
flexibility training?
The purpose of the present study was to test
the effectiveness of a Pilates training program to
develop muscular strength and flexibility in dance
students.
Methods
Subjects
Fifteen dance students, 12 women and 3 men,
with more than ten years of daily practice in dance
voluntarily in the study. Dancers were from the
same institution (Ginasiano Dancing School), and
none of them present, until the moment, any kind
of injury that could influence their performances.
Subjects were assigned into experimental (EG)
and control (CG) groups. The EG was composed
by 7 dancers (6 women and 1 men; age: 15,7 ±
0,8 years old; experience of dance training: 11 ±
2,7 years), and the CG by 8 dancers (6 women
and 2 men; age: 16,3 ± 0,9 years old; experience
of dance training: 11,9 ± 3,7 years). All the groups
participated in the classes of their scholar
curricula. The EG attended 6 hours a week of
classical and modern dance technique, 1 hour and
half of pas de deux and 1 hour of character dance.
The CG attended 7 hours a week of classical and
modern dance technique, 1 hour and half of pas
de deux and 1 hour of character dance.
All subjects signed a written agreement in
compliance with the University of Porto ethical
committee.
Training Protocol
This is an experimental study with two
moments of evaluation. After the first moment of
evaluation (measurement of initial muscular
strength and flexibility levels), only the EG
performed a Mat-Based Pilates Exercises during
11 weeks (2 sessions per week of 60 minutes).
After the Pilates sessions, both groups were
submitted at a second moment of evaluation with
the same features as the first one. During the
research both groups attended the usual dance
classes.
The Pilates training protocol was supervisor by
a qualified Pilates instructor. Basic and
intermediate exercises were employed; advanced
exercises were added as technique and time of
training progressed. At the beginning of the
training protocol, all dancers performed, slowly, 3
sets of 8 repetitions of each exercise; increasing 1
repetition each week till 12 repetitions were
reached. After reaching the 12 repetitions it was
introduced the intermediate or advanced form of
each exercise, performing 3 sets of 8 repetitions.
In the sessions it was used exercises with a
similarity with dance technique (e.g. “scissors”,
“the hundred”, “side bend”, “side kick”, “back
support”). Each session was set up in 3 phases:
warm-up (15 minutes), Pilates exercises (35
minutes) and cool-down (10minutes).
Muscular strength measurement
It was evaluated the isometric strength of the
lower limbs. Subjects were asked to maintain as
long as possible, with both limbs, the technical
skills penché and developpé (front, side, back) in
the barre. It was timed how long each dancer
could sustain the positions, without swinging the
body. This protocol is used by the Federation
Internationale de Gymnastique (Physical Testing
Program), and its choice derives from the
functional similarity with dance exercises. The
evaluation tests were preceded by a period of
warming.

T. P. Amorim, F. M. Sousa & J. A. R. dos Santos
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662
Flexibility measurement
Three technical skills were assessed, collected
on the right and left side: arabesque, cambré
backward (in the barre) and developpé (front,
side, back), also in the barre. Two high definition
cameras, Casio Digital Camera EX-F1 were used
to photograph the chosen movements. It was
used a calibration scale placed next to a moving
barre (Figure 1). The two cameras were directed
to the calibration scale, one in the front, and other
in the rear of the scale. During data collection, the
positions of the cameras and calibration scale
were not modified; it was only modified the
position of the barre to assess the technical skills
developpé front and cambré.
Figure 1. Assembling material for data collection
Each dancer was marked in the following
anatomical points: ankle joint, knee joint, iliac
crest, shoulder joint, elbow joint and wrist joint.
After, each dancer performed the different
technical skills inside the calibration scale; both
cameras captured the images (10 frames per
second at 3 megapixel resolution).
After data collection, it was selected only one
photo for each skill, taking as selection criterion
the most corrected technical execution and the
highest point for limbs extension.
The angles among body segments were
assessed through Matlab routines (Figure 2). For
the technical skills arabesque, developpé back
and developpé side, points were marked in the
inner sides of ankle and knee joints of both limbs.
For the developpé front the points were marked in
the inner side of ankle and knee joints (supporting
limb) and in the external side of ankle and knee
joints (elevating limb). For assessing the angle
between the trunk and the lower limbs in the
technical element cambré, points were marked in
the knee joint, iliac crest, shoulder joint and elbow
joint.
Figure 2. Example in how angle between body
segments were obtained; asterisks represent the
anatomical points marked for obtain the angle
between body segments in this technical skill
(arabesque). For each technical skill were marked
different anatomical points.
Statistical Analyses
Mean (± sd) was calculated for all parameters.
Data from experimental and control groups
were normally distributed. Comparisons between
the first and second moment of evaluation and
between experimental and control groups were
made using two-way analysis of variance -
ANOVA 2x2 (group X moment), with moment
being a repeated factor.
All statistical analysis were performed using
SPSS (Statistical Package for the Social
Sciences, 19.0), and the criterion for significance
was set at p ≤ 0,05.
Results
Significant results can be analyzed in table 1
and 2.
Table 1 presents results for muscular strength
pre and post-Pilates training in EG and CG. EG
and CG had similar pre-Pilates muscular strength
range in all technical skills evaluated. However,
after Pilates training, EG increased their range in
all technical skills. This increasing were not
followed by CG, being stated a significant group x
moment interaction (p ≤ 0,05) in all technical skills
evaluated. This significant interaction revealed
that muscular strength was significantly higher in
the EG after Pilates training.

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663
Table 1. Muscular strength measures (seconds) pre and post-Pilates training.
Experimental group
Control group
Effects
F
p
Pre-Pilates
x ± sd
Pos-Pilates
x ± sd
Pre-Pilates
x ± sd
Pos-Pilates
x ± sd
Penché
Right limb
25,1 ± 11,3
47,6 ± 22,3
24,9 ± 4,3
26,8 ± 3,2
Group
Moment
Group X Moment
3,324
20,764
14,851
0,091
0,001
0,002
Penché
Left limb
35,1 ± 13,4
49,4 ± 17,8 1
24,5 ± 8,1
24,4 ± 7,7
Group
Moment
Group X Moment
8,806
14,264
14,772
0,000
0,002
0,002
Developpé front
Right limb
12,9 ± 5,1
19,9 ± 6,2
14,8 ± 4,1
14,3 ± 4,2
Group
Moment
Group X Moment
0,678
8,073
10,748
0,425
0,014
0,006
Developpé front
Left limb
17,7 ± 7,1
23,9 ± 8,2
12,3 ± 2,7
12,4 ± 3,1
Group
Moment
Group X Moment
8,891
21,733
20,034
0,000
0,000
0,001
Developpé side
Right limb
15,0 ± 4,0
22,9 ± 11
14,0 ± 4,2
14,1 ± 4,6
Group
Moment
Group X Moment
2,571
10,456
9,812
0,133
0,007
0,008
Developpé side
Left limb
16,6 ± 8,9
24,7 ± 6,5
12,5 ± 2,9
12,8 ± 2,4
Group
Moment
Group X Moment
8,359
20,306
17,959
0,013
0,001
0,001
Developpé back
Right limb
29,3 ± 11,9
49,0 ± 14,9
24,9 ± 7,4
25,0 ± 6,0
Group
Moment
Group X Moment
8,929
18,465
16,266
0,010
0,001
0,001
Developpé back
Left limb
40,9 ± 9,2
52,7 ± 12,6
26,9 ± 4,8
26,9 ± 5,7
Group
Moment
Group X Moment
26,638
8,415
8,415
0,000
0,012
0,012
Table 2. Flexibility measures (degrees) pre and post-Pilates training.
Experimental group
Control group
Effects
F
p
Pre-Pilates
x ± sd
Pos-Pilates
x ± sd
Pre-Pilates
x ± sd
Pos-Pilates
x ± sd
Arabesque
Right limb
99,3 ± 8,9
109,2 ± 12,7
96,4 ± 4,2
97,0 ± 4,7
Group
Moment
Group X Moment
3,467
19,349
15,158
0,085
0,001
0,002
Arabesque
Left limb
102,2 ± 12,1
109,5 ± 11,0
93,4 ± 6,5
95,0 ± 4,5
Group
Moment
Group X Moment
6,946
8,485
3,451
0,021
0,012
0,086
Developpé front
Right limb
102,3 ± 12,7
112,0 ± 13,1
102,4 ± 10,2
101,5 ± 8,7
Group
Moment
Group X Moment
0,886
7,413
10,457
0,364
0,017
0,007
Developpé front
Left limb
102,2 ± 13,5
110,3 ± 13,3
95,5 ± 5,3
96,2 ± 5,7
Group
Moment
Group X Moment
4,161
22,870
16,012
0,062
0,000
0,002
Developpé side
Right limb
115,7 ± 21,9
125,7 ± 18,7
110,1 ± 13,4
110,7 ± 12,5
Group
Moment
Group X Moment
1,450
19,449
15,063
0,250
0,001
0,002
Developpé side
Left limb
113,9 ± 88,1
121,5 ± 18,0
108,8± 14,4
109,7 ± 12,9
Group
Moment
Group X Moment
1,048
30,312
18,712
0,325
0,000
0,001
Developpé back
Right limb
112,2 ± 10,1
119, 8 ± 12,9
103,8 ± 6,9
102,2 ± 5,8
Group
Moment
Group X Moment
8,231
3,708
8,809
0,013
0,076
0,011
Developpé back
Left limb
113,8 ± 13,1
117, 3 ± 12,9
102,6 ± 4,2
102,2 ± 4,4
Group
Moment
Group X Moment
7,530
4,450
7,048
0,017
0,055
0,020
Cambré backward
Right limb
91,9 ± 24,1
88,0 ± 23,3
88,1 ± 14,0
87,6 ± 15,9
Group
Moment
Group X Moment
0,046
1,855
1,023
0,833
0,196
0,330
Cambré backward
Left limb
95,2 ± 20,4
88,9 ± 20,4
93,9 ± 17,7
92,4 ± 15,8
Group
Moment
Group X Moment
0,012
5,220
2,035
0,913
0,040
0,177

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Table 2 presents results for flexibility pre and
post-Pilates training in EG and CG. EG and CG
were found to have similar flexibility range in all
technical skills measured at the first moment of
evaluation, but EG had significantly greater
flexibility increases in the technical skills
arabesque (right limb), developpé front, developpé
side and developpé back after Pilates training.
This meant that EG had better flexibility range at
the final measurement, being stated a significant
group x moment interaction (p ≤ 0,05) in these
technical skills. However, analysis revealed that
there were no significant main or interaction effect
on the technical skill cambré backward and
arabesque (left limb), being the group x moment
interaction not significant (p ≥ 0,05). This meant
that both groups did not improve significantly their
flexibility range in these technical skills. However,
despite not being significant, EG had increased
their flexibility range in 7,3 degrees on the
technical skill arabesque (left limb).
Discussion
The main aim of this study was to investigate
the effects of Pilates training on muscular strength
and flexibility in dancers, trying to test that this
technique can be useful to dancers. For the
purpose of this study, it was selected a range of
technical skills that require the use of flexibility and
muscular strength. Since dance skills are usual
performed with each limb in separate, data were
collected with both limbs, measured separately.
However, it is not purpose of this study to
establish comparisons between limbs.
From the analyses, the present results
demonstrated that Pilates training increased
dancers’ muscular strength levels. Since there are
not similar studies, it is not possible to compare
directly these results. Studies realized with other
populations corroborate our results. So, several
authors have demonstrated that a Pilates training
program had a positive impact on muscular
strength levels in sedentary populations
(SEKENDIZ ALTUN; KORKUSUZ; AKIN, 2007;
ROGERS GIBSON, 2009; KLOUBEC, 2010).
Apparently, the nature of Pilates training can
explain the strength gains found in the present
study. Analyzing dancers training patterns,
abdominal muscle development is neglected, what
rises the importance for the training of this crucial
musculature. Abdominal muscles in normal dance
training is only stimulated by the characteristic
attitude of dance, which emphasizes the pelvic
retroversion position. Pilates training, continuously
stimulating the abdominal musculature provides a
stronger core, which is essential for set and
support the kinetic chains required to raise lower
limbs. Better improvements can be verified in the
technical skills penché and developpé back. The
constant gluteal muscles contraction required by
Pilates exercises, is probably the main cause for
the greatest improvements on muscular strength
in these technical skills.
The present study showed significant increase
on the flexibility assessed by the technical skills
arabesque and developpé. No other studies with
dancers were found, however several authors
have noted positive impacts of Pilates training on
the flexibility of sedentary subjects (SEKENDIZ
ALTUN; KORKUSUZ; AKIN, 2007; KLOUBEC,
2010) and soccer players (BERTOLLA BARONI;
JUNIOR; OLTRAMI, 2007). However, it is
necessary to highlight that these studies used
different methods and different body zones
measurements. We want to reinforce the present
data validity because the sample of the present
study was composed by subjects who already
had great levels of global flexibility. However,
some assumptions should be considered. Albeit
the literature suggest that static stretching
improves flexibility better than dynamic stretching
(BANDY IRON, 1994; BANDY IRION;
BRIGGLER, 1997; ROBERTS WILSON, 1999;
HEDRICK, 2000), the present study showed
significant flexibility gains through dynamic
exercises. Furthermore, it can be speculate that
flexibility gains noted in the present study could
also be related to muscular strength gains after
the Pilates training. The relationship between
muscular strength and flexibility has been stated
by several authors (LEIGHTON, 1964;
FATAUROS TAXILDARIS; TOKMADAKIS;
KLAPOTHARAKOS; AGGELOUSIS;
ATHANASOPOULOS; ZEERIS; KATRABAS,
2002; FATAUROS KAMBAS; KATRABASSAS;
LEONTSINI; CHATZINIKOLAOU; JAMURTAS;
DOUROUDOS; AGGELOUSIS; TAXILDARIS,
2006; SANTOS RHEA; SIMÃO; DIAS; SALLES;
NOVAES; LEITE; BLAIR; BUNKER, 2010),
however flexibility benefits obtained by strength
training require maximum range of motion during
strength exercises (STONE FLECK; TRIPLETT;
KRAMER, 1991). It should be pointed out the

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665
importance of muscular strength training in
dancing, since dancers often show great levels of
flexibility, but do not have strength enough to
perform movements with maximum range of
motion. Facing the impossibility of knowing exactly
the contribution of muscle strength to flexibility
gains noted in the present study, it can be only
speculate that the execution of movements with
full range of motion and with some static
sustenance require high strength levels besides a
great neuromotor coordination between agonist
and antagonist muscles.
Pilates training did not improve flexibility in the
technical skill cambré. Probably this is due to the
weak stimulation of dorsal and lumbar muscles
elicited by the Pilates exercises used. Therefore,
the slight flexibility gains noticed in cambré, are
probably due to the usual stimulus provided by
dance classes.
As a conclusion, the present data confirmed
that Pilates training can significant improve
dancers’ muscular strength and flexibility, affecting
positively dance performance. As Pilates
exercises emphasizes movements with some
kinetic similarity to dance technique, we believe
that this type of training is suitable for dancers to
improve muscular strength and flexibility.
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Endereço:
Tânia Patrícia Amorim
Rua Dr. Plácido Costa, 91
Track and Field Department; 4200-45
Porto Portugal
e-mail: tania_amorim@hotmail.com
Recebido em: 9 de março de 2011.
Aceito em: 23 de agosto de 2011.
Motriz. Revista de Educação Física. UNESP, Rio Claro,
SP, Brasil - eISSN: 1980-6574 - está licenciada sob
Creative Commons - Atribuição 3.0