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ORIGINAL ARTICLE
894 P J M H S Vol. 15, NO. 2, FEBRUARY 2021
Analysing the effects of Zumba and Pilates on body composition in
women
MUSTAFA SABIR BOZOĞLU
Faculty of Tourism, Recreation Management, Necmettin Erbakan University,Konya
Correspondence to Dr Mustafa sabır BOZOĞLU Assistant Professor, Email: mbozoglu@erbakan.edu.tr, Contact: +905529206643
ABSTRACT
Background: Physical activities improve physical fitness by positively affecting body composition. For body
composition improvement, in modern times, zumba and pilates practices have been popular exercises for
sedentary women.
Purpose: In this study, the effects of Zumba and Pilates exercises on body composition of sedentary women
were analyzed.
Method: 28 sedentary women who voluntarily participated in this study were randomly selected and joined the
zumba exercise group (n: 13; age: 31,23 ± 2,5; height: 165,38 ± 1,3; weight: 74,53 ± 2,1; BMI: 26,09 ± 0,7) and
Pilates (n: 15, age: 29,13 ± 1; height: 167,53 ± 1,1; weight: 69,88 ± 4,7; BMI: 24,26 ± 1,4). Waist circumference,
hip circumference, BMI and waist / hip ratio measurements were taken from the participants before and after the
exercise. Zumba and Pilates exercises were applied 3 days a week, 60 minutes a day for a total of 10 weeks.
SPSS23 package program was used for data analysis.
Results: It was determined that the post-test values for body weight, BMI, waist circumference, hip, hipline and
leg circumference separately for zumba and Pilates groups were statistically significant according to the pre-test
results (p <0.05) obtained in the test. It was determined that there was no statistically significant difference in
waist / hip ratio (p> 0.05). In addition, it was observed that there was no difference in any parameter (p> 0.05)
when the posttest comparisons between zumba and Pilates groups were examined.
Conclusion; As a conclusion, it has been determined that 10-week zumba and Pilates exercises have significant
effects on the BMI and body composition of sedentary women. It can be said that regular zumba and Pilates
exercises can be preferred for the improvement of body composition and health in women.
Keywords: Zumba, Pilates, Body Composition, BMI, Physical Fitness
INTRODUCTION
According to The American College of Sport Medicine
(ACSM), in order to maintain a healthy body weight and
develop the respiratory system, physical exercises should
be done for at least 150 minutes 3 days a week, covering
at least 50-60% of the weekly heart rate2. It has been
stated that, physical exercise has an effect on health
components, body composition and body mass, skinfold
thickness total, body mass index (BMI), anthropometric
parameters (waist / hip, etc.) and happiness57,62. Body
composition refers to the proportion of muscle, bone and
fat in the body which is important for assessing overall
health and, it is the largest measure of body size10,69.
Measuring, evaluating and monitoring body composition is
one of the major challenges for health science
professionals1. Body weight, height, and waist
circumference, hip circumference measurements,
practicality are widely used body composition determination
methods in the laboratory and in the field. BMI value (body
weight / (height 2), waist-hip ratio, waist-height ratio can
also be calculated with these measurement methods.
Aspect ratio and body analysis are used44. Today,
researchers are in an effort to understand and improve how
new exercise techniques can affect body composition in
humans19. In this context, for the control and modification of
body composition, Pilates has recently become popular
with its methods and applications47,68.
Pilates is a comprehensive method of muscle
stretching and strengthening to develop strong
anthropometric parameters and body composition under
the philosophy of mind control over the body19,21,29. Von
Sperling and Brum (2006) reported that regular application
of Pilates method will increase lean mass and hence
muscle tone. Zumba, which is a fun and interactive
exercise type of dance, has become a popular exercise
that is preferred by women in modern times due to its
effects on the improvement of health and body
composition22,32. Zumba is a new fitness class that
originated in Colombia in 1990s and is inspired by dance-
based Latin American music and Latin American dances
that are extremely popular around the world6,18. Although
zumba and Pilates exercise programs are widely preferred,
documentary scientific research on potential health benefits
is not yet sufficient32,42.
In line with this information, the aim of our study is to
analyze the effects of long-term Pilates and zumba
exercises on body composition in women.
MATERIALS AND METHODS
Study Group: As to Pilates (n: 15) and zumba (n: 13),
total of 28 sedentary women, who had no back, knee and
foot complaints, had no previous surgery and did not
exercise regularly participated in this study voluntarily. The
research is a quantitative research and it was designed as
an experimental research model with pre-test and post-test
control groups. Participants were given zumba and Pilates
exercises for 60 minutes, 3 days a week for 10 weeks.
Participants were told not to participate in any additional
physical activity during the study. Pilates and zumba
exercise programs were made in a private sports center in
the province of Karaman under the supervision of an expert
Mustafa Sabır Bozoğlu
P J M H S Vol. 15, NO. 2, FEBRUARY 2021 895
trainer, and the temperature level of the hall was set to
approximately 20°C.
Women participating in the study were informed about
the experimental design, procedures, methods, benefits
and possible risks, and written informed consent was
obtained from all. All measurements were taken according
to the World Helsinki Declaration. The research was
explained in detail in the Ethical application form and
presented to the ethical committee. All the procedures of
this article had been approved by the Social and
Humanities Research and Publication Ethics Committee at
Necmettin Erbakan University in Konya with the protocol
number 2020/23.
Body Composition, Height and Weight Measurements:
Participants' body weights were determined with Tanita BC
418 device with the bioelectrical impedance analysis
method. Height measurement was made with the feet bare
on a hard and smooth surface as the heels adjoint and in
deep inspiration. Participants' body composition values
were obtained in cm by recording the, waist (from the
umbilicus level) in anatomical posture, hip (from the middle
of the gluten), the hipline (from the lower part of the gluten),
arm (from the middle of the biceps), leg (from the thickest
part of the quadriceps), chest (from the armpit to the nipple
level) and the circumference of the abdomen (at the level of
the belly button).
Zumba and Pilates Exercise Programs: Zumba exercises
were performed three days a week for 10 weeks between
19.00 and 20.00 in the evening for 60 minutes. Pilates
exercises were done twice a week for 60 minutes63. In our
study, exercise intensities were determined at the rate of
50-60% of the initial heart rate with the carvonen method.
The intensity of exercise was increased gradually each
week70.
Carvonen Fo: HRmax = 220-Age,
HR=HRmax-HR rest, 60 % THR=(0.60 x HRR)+HR rest
Zumba: Basic steps (starting, step, stepping, streching
etc.) compatible with zumba music, warm-up (90-100 bpm)
and cooling (70-80 bpm) exercises were performed for 8-10
minutes in each zumba exercise time. In the main phase of
the exercise, 50 minutes of zumba® basic1 phases
(merengue, salsa, samba, cha cha cha, reggation, cumbia,
oriental, belly dance etc.) were applied46. In the main part
of the Zumba exercise, 8-10 original zumba music was
used for 3-4 minutes. Between the music changes, a 15-30
second rest break was given32.
Pilates: Pilates exercises have been reported to have both
physical and psychological health effects when applied at
low frequency (once a week or more) for 8-12 weeks58,11.
Pilates exercises were done in the form of warm-up with
low intensity joint and breathing movements for 10 minutes.
In the main phase, mat exercises were done for 40
minutes. At the end of the exercise, 10 stretching was done
and the exercise was finalised. The practice was
implemented as a standard by the expert Pilates instructor
with correct commands and motion demonstration. The
Pilates exercise program is shown in Table 1.
Table 1. Pilates Exercise Program
SPSS23 package program was used for data
analysis. The mean and standard deviation values of the
pretest-posttest values in the subject groups are shown in a
table. In order to show whether the statistical difference
between the pretest and posttest averages of the subject
and control groups was significant, the t test, which is one
of the parametric tests was used because the groups
showed normal distribution (BMI, body weight, waist / hip
ratio, hip, legs, etc.).
RESULTS
The data by statistically comparing the physical
characteristics of the participants in our study according to
the groups, are given in Table 2. Accordingly, when the
age, height, body weight and body mass indexes of the
groups were compared, no statistically significant
difference was observed between the two groups.
Movements
1-2. Weeks
3-4. Weeks
5-6. Weeks
7-8. Weeks
Criscros
Pushup series
Hundred
Up town
Front back
One leg cırcle
Swimming prep
Roll-Up
Froggie
Butterfly
Spine Twist
Side Leg Lift
Staggered Legs
Triceps Extension
Heel Squeeze Prone
Prone Hip Extension
Prone Back Extension
Cat Stretch
Side Bend Prep
Spine Stretch
Rolling Like a Ball
Density 50-60%
Number of sets: 2
Movement repetition: 6
Density 50-60%
Number of sets: 2
Movement repetition: 8
Density 50-60%
Number of sets: 2
Movement repetition: 10
Density 50-60%
Number of sets: 2
Movement repetition: 12
Analysing the effects of Zumba and Pilates on body composition in women
896 P J M H S Vol. 15, NO. 2, FEBRUARY 2021
Table 2. Comparison of Physical Characteristics of Participants according to Groups
Variables
Group
N
Avr.
Ss.
t
P
Age
Pilates 15
29,13±1,4
5,604
-,755
,457
Zumba 13
31,23±,2,5
8,936
Hight
Pilates 15
167,53±1,1
4,356
1,257
,220
Zumba 13
165,38±1,3
4,682
Wage
Pilates 15
69,88±4,7
18,055
-,864
,396
Zumba 13
74,53±2,1
7,573
BMI
Pilates 15
24,26±1,4
5,447
-1,522
,140
Zumba 13
26,09±0,7
2,512
P<0,05
The values belonging to the pre and post tests of the Pilates group athletes participating in our study, are given in
Table 3. Accordingly, the post-test values of the athletes' body weight, BMI, waist thickness, arm, chest, abdomen, hip,
hipline, leg, circumference showed a statistically significant tendency to decrease compared to the pre-test values (p <0.05).
On the other hand, there was no statistically significant change in waist / hip ratio (p> 0.05).
Table 3.Pretest-posttest comparisons of sedentary women performing Pilates exercise
Variables
N=15
Group
Avr.
Ss.
T
p
Body weight
Pretest
69,9±4,6
18,055
3,332
,005*
Posttest
68,5±4,5
17,649
Arm
Pretest
31,5±1,3
5,166
3,935
,001**
Posttest
29,4±1,4
5,717
Chest
Pretest
96,6±2,9
11,287
2,197
,045*
Posttest
94,6±2,8
11,102
Waist circumference
Pretest
82,7±2,9
11,176
4,530
,000**
Posttest
79,2±2,8
10,975
Abdomen
Pretest
90,5±3,5
13,710
4,718
,000**
Posttest
86,3±4
15,379
Hip
Pretest
106,1±3,4
13,188
5,939
,000**
Posttest
101,9±3,2
12,486
Basen
Pretest
101,5±2,7
10,398
4,711
,000**
Posttest
98±2,8
11,006
Leg
Pretest
63±1,9
7,587
2,739
,016*
Posttest
61±1,9
7,578
BMI
Pretest
24,7±1,4
5,447
3,364
,005**
Posttest
24,3±1,4
5,297
Waist / Hip
Pretest
0,78±0,1
,048
,463
,650
Posttest
0,78±0,1
,044
P<0,05
Table 4. Comparison of pre-test and post-test in sedentary women performing Zumba exercise
Variables
N=13
Group
Avr.
Ss.
T
p
Body weight
Pretest
74,5±2,1
7,57359
8,082
,000**
Posttest
71,3±1,8
6,46652
Arm
Pretest
33,6±0,7
2,50128
13,188
,000**
Posttest
30±0,6
2,32600
Chest
Pretest
100,6±1
3,54459
4,942
,000**
Posttest
96,4±1,3
4,78914
Waist circumference
Pretest
88,3±1
3,72793
7,343
,000**
Posttest
82,5±1,1
3,84308
Abdomen
Pretest
96,3±2,7
9,97111
2,715
,019*
Posttest
90,6±1,3
4,75287
Hip
Pretest
109±1,1
3,93700
7,582
,000**
Posttest
103,4±0,9
3,33205
Basen
Pretest
102,4±1,8
6,56525
5,877
,000**
Posttest
96,7±1,2
4,32791
Leg
Pretest
64,3±1,2
4,31158
11,776
,000**
Posttest
59,6±1,1
3,79440
BMI
Pretest
27,2±0,7
2,51255
8,603
,000**
Posttest
26,1±0,6
2,16209
Waist / Hip
Pretest
0,81±0,1
,04309
2,164
,051
Posttest
0,80±0,1
,03264
Mustafa Sabır Bozoğlu
P J M H S Vol. 15, NO. 2, FEBRUARY 2021 897
P<0,05
The values of the pre and post tests of the zumba group athletes in our study are given in Table 4. Accordingly, the
post-test values of the athletes' body weight, BMI, waist thickness, arm, chest, abdomen, hip, hipline, leg, circumference
showed a statistically significant tendency to decrease compared to the pre-test values (p <0.05). On the other hand, there
was no statistically significant change in waist / hip ratio similar to the Pilates group (p> 0.05).
The pre-test and post-test-data of the Pilates and zumba exercise group athletes in the study are compared in Table 5.
According to the pre-test and post-test-measurements, there was no statistically significant difference between the two
groups in terms of body weight, BMI, waist thickness, arm, chest, abdomen, hip, hipline, leg circumference and waist / hip
ratio (p> 0.05 ).
Table 5. Comparison of Pretest-Posttest Results in sedentary women performing Pilates and Zumba exercises.
Variables
Group
N
Pretest
Postest
Avr.
t
P
Ort.
t
P
Body weight
Pilates
15
69,9±4,7
-,864
,396
68,5±4,6
-,546
,590
Zumba
13
74,5±2,1
71,4±1,8
Arm
Pilates
15
31,5±1,3
-1,322
,198
29,4±1,5
-,398
,694
Zumba
13
33,6±0,7
30,1±0,7
Chest
Pilates
15
96,6±2,9
-1,331
,201
94,6±2,9
-,589
,562
Zumba
13
100,7±1
96,5±1,3
Waist circumference
Pilates
15
82,7±2,9
-1,714
,086
79,2±2,8
-1,103
,285
Zumba
13
88,3±1
82,5±1,1
Abdomen
Pilates
15
90,5±3,5
-1,273
,214
86,3±4
-1,023
,320
Zumba
13
96,4±2,7
90,6±1,2
Hip
Pilates
15
106,1±3,7
-,820
,424
101,9±3,2
-,427
,673
Zumba
13
109±1,1
103,5±0,9
Basen
Pilates
15
101,5±2,7
-,297
,769
98±2,8
,402
,691
Zumba
13
102,5±1,8
96,7±1,2
Leg
Pilates
15
63±1,2
-,581
,566
61±2
,563
,562
Zumba
13
64,4±1,4
59,7±1,1
BMI
Pilates
15
24,7±1,4
-1,522
,140
24,3±1,4
-1,163
,255
Zumba
13
27,3±0,7
26,1±0,6
Waist / Hip
Pilates
15
,78±0,1
-1,766
,089
,78±0,1
-1,412
,170
Zumba
13
,81±0,1
,80±0,1
P<0,05
DISCUSSION
This study was conducted to examine the effects of zumba
and Pilates exercises on body composition in women. In
the study conducted according to Tables 3 and 4, it was
found that zumba and Pilates exercise programs were
effective on body weight, BMI, waist thickness, arm, chest,
abdomen, hip, hipline, leg circumference parameters in
relation to body composition and, the results were found to
be statistically significant. When the studies conducted in
the field are examined, it has been determined that regular
aerobic and fitness exercise programs in different groups
have significant effects on the development of functional
and motoric abilities in women, as well as causing positive
changes in body composition and BMI and a positive
reduction in body weight36,51,27,4,30,13. According to WHO
(2008), women with a waist circumference of ≥80 cm are at
risk for metabolic diseases and a waist circumference of
≥88 cm is in the high-risk group. In this study, waist
circumference pre-test values of women participating in
both exercise groups were determined to be 82.7 cm for
Pilates, 88.3 cm for zumba, while the post-test values for
Pilates were 79.2 cm and zumba 82.5 cm and, it is seen
that the exercise programs applied have an effect on the
waist circumference in women and reduce the risk of
cardiovascular diseases.
It has been definded in this study that, while the
average body composition measurements of women
participating in the Pilates exercise program decreased by
3.4% in waist circumference, 4.5% in abdominal
circumference, 4% in hip circumference and 3.5% in hipline
circumference (Table 3), the average of the measurements
of women participating in the zumba exercise program,
decreased by 4.4% in body weight, 4.3% in BMI, 10%
around the arm, 4.2% around the chest, 6.5% around the
waist, 6% around the abdomen, 5.2% around the hips,
7,3% around the leg Percentage (table 4). In the study
Çetinkaya and İmamoğlu (2018) examined the effects of
Pilates-aerobic exercises on body composition and body
image in obese women, it has been found a decrease in
body weight and a decrease in fat percentage, and this
supports the results of this study. In researches on body
composition, it is thought that the results are due to the
duration and frequency of exercises19,37,24, scope, intensity,
number of repetitions56,37,19,1,33. The results of this study are
thought to be similar to the literature. Waist / hip ratio in
women should not be above 0.80 (WHO 2000). Waist
circumference and waist / hip ratio are used for risk
assessment for chronic diseases. The waist / hip
circumference risk cut-off point was reported as ≥1.0 for
men and ≥0.85 for women (WHO, 2000). In this study, the
average waist / hip ratio was found to be 0.78 for the first
Analysing the effects of Zumba and Pilates on body composition in women
898 P J M H S Vol. 15, NO. 2, FEBRUARY 2021
test results of Pilates exercises, while the final test results
were 0.78. While the first test results were 0.81 in zumba
exercises, the final test results were determined as 0.80
and, it was found that the difference between the averages
was not statistically significant. It has been stated that
Zumba and Pilates exercises are important in terms of their
effects on intensity, duration and frequency, body weight,
anthropometric characteristics and body composition39,41,53.
Regular zumba exercises have been found to reduce body
fat percentage, BMI and body weight in women23,45.
Özenoğlu et al. (2016) reported that the mean body weights
of 12-week aerobic exercises pre-test and post-test values
were 70.34 ± 11.54 kg and 69.07 ± 10.94 kg, and their BMI
averages were 27.14 kg and 26.58 kg. They stated that the
first and last measurements of waist circumference were
84.39 ± 9.90 cm and 81.89 ± 9.76 cm, hip circumference
was 107.22 ± 7.92 cm and 104.98 ± 7.77 cm. In our study,
aerobic zumba exercises in pre-test and post-test results,
the body weight is defined as 74.5 kg and 71.3 kg, BMI
averages 27.2 kg and 26.1 kg, waist circumference 88.3
cm and 82.5 cm, and hip circumference was determined to
be 190 cm and 103.4 cm. It has been stated that Zumba
and Pilates are programs that affect the development of the
cardiovascular system in women and are programmed to
achieve
a
healthy
and
ideal
body
composition60,54,46,20,7,64,16,40. In studies examining the
effects of zumba exercises on body weight and body
composition in women, it was stated that zumba exercises
reduced total body weight, provided a positive change
between fat percentage and lean body weight, and was an
effective aerobic on women's body composition32,60,5,31. It
has been reported that zumba exercises have positive
effects on BMI in sedentary and overweight women18,17,64.
They stated that 8-week Pilates exercises have effects on
body composition, body weight and anthropometric
elements (waist, abdomen, etc.) in overweight and
sedentary women. Çetinkaya et al. (2018) reported that 8-
week Pilates exercises had positive effects on body
composition in 30 sedentary middle-aged women.
Vaquero-Cristóbal et al. (2015) found that 16-week Pilates
mat exercises provide changes in body composition and
some body type characteristics in sedentary women.
According to Tolnai et al. (2016), regular Pilates exercises
performed once a week, provide positive physical and
physiological improvements in young adult women at the
end of 10 weeks. Wong et al. (2020), who investigated the
effects and physiological effects of 12-week Pilates
exercise on body fat in young obese women, they reported
that the physiological effects of Pilates exercises were
positive and it was effective in changing body composition
by reducing body fat. Correio, et al. (2020) stated that 20-
week Pilates exercises have positive effects on body
composition. In a similar study, Maliheh, Majid & Firouzeh
(2018) reported that, 8-week Pilates exercise was positively
effective in reducing body mass index (BMI) in overweight
young women. In some studies in the literature, it was
stated that precise experimental information about the
effects of Pilates exercises on body composition,
anthropometric properties and BMI is not sufficient28,9,1 , but
Tsai et al (2013) and Da Cruz et al (2014) did not mention
any effect of Pilates exercises. However, Uzun and Demir
(2020) reported in their latest study that, Pilates has
positive effects on body composition.
In this study, it was observed that there was no
difference between age, height, weight and BMI values,
and the homogeneity of the groups made the study
standard in terms of exercise (table 2). Accordingly, when
the results obtained from the 10-week zumba and Pilates
exercise groups in our study were compared, it was
concluded that there was no statistical difference between
the effects of both basic exercises on body composition,
BMI and anthropometric properties in sedentary women
(Table 5). Saygin et al 2016, compared the effects of
zumba exercises and different aerobic exercises on body
composition and they reported that there was no difference
between both exercises. In the literature, there are mostly
studies comparing zumba and Pilates exercises with other
aerobic and anaerobic exercises47. Öztürk (2008) applied
step-aerobics and plates exercise program for 8 weeks, 3
days a week for 60 minutes on 30 women aged 35 and
over. As a result, it was found that there is no significant
difference between the results of the Pilates subjects, but a
significant difference between the pre and post test results
of the women who do step aerobic exercise. Baştuğ et al.
(2016) reported that, zumba, Pilates and crosfit exercises
showed a significant positive improvement in body
composition and body image development in sedentary
women for the exercise group. In another study, it was
reported that Pilates can be more effective on body
composition by adding 10 minutes of aerobic exercise in
addition to 16-week Pilates exercises38,67.
CONCLUSION
As a result, it has been shown that 10-week zumba and
Pilates basic exercises have significant effects on BMI,
body composition and anthropometric properties in women
and contribute to the development of physical fitness.
In the studies to be planned, by paying attention to
the correct methodology and nutrition programs, the effects
of zumba and Pilates exercises on general health and body
composition in sedentary women and men can be
evaluated.
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