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Table 1 Pilates intervention

From: Effects of two exercise protocols on postural balance of elderly women: a randomized controlled trial

FIRST WEEK REPETITIONS
Elevate the ball using upper limbs in dorsal position 5
Move the ball laterally to the right and left with the heels 5
Leap over the ball while seated 5
Belly dance 5
Bent-knee fall-out 5
Circle using legs in dorsal position 5
Bridge 5
Flex elbow against the wall 5
SECOND WEEK
Elevate the ball using upper limbs in dorsal position 10
Move the ball laterally to the right and left with the heels 10
Leap over the ball while seated and lifting a foot 10
Walk on the ball while seated 10
Four-footed 10
Circle with legs in dorsal position 10
Bridge 10
Flex elbow against the wall while lifting a foot 5
THIRD WEEK
Front/Back 5
Up/Down 5
Bicycle 8
Single leg circles, lying down with use of theraband 8
Sit on the ball, place theraband under feet, and perform shoulder flexion 10
Practice magic circle 10
Elevator 10
Lift the ball in the air 10
Four-footed on the ball while lifting hand/foot, alternating sides 10
Bridge while lifting a foot 10
Flex elbow against the wall while lifting a foot 10
Extend knee with magic circle 10
FOURTH WEEK
Front/Back 10
Up/Down 10
Bicycle 10
Single leg circles, lying down with use of theraband 10
Sit on the ball, place theraband under feet, and perform shoulder flexion 10
Practice magic circle 10
Elevator 10
Lift the ball in the air 10
Four-footed on the ball, lifting hand/foot and alternating sides 10
Bridge while lifting a foot 10
Flex elbow against the wall while lifting a foot 10
Extend knee with magic circle 10