Twelve-week Pilates Intervention Improves Dynamic Balance by Enhancing Core and Lower Limb Strength in Elite Fencers
Article information
Abstract
PURPOSE
Asymmetrical fencing movements demand exceptional dynamic balance and lower limb strength. This study investigated whether a 12-week supplementary Pilates program could enhance these key performance determinants in elite fencers by testing its efficacy as a targeted intervention for specific biomechanical needs.
METHODS
Twenty-five elite male fencers were randomly assigned to 2 groups for 12 weeks: fencing-only training (FT [n=12]); or fencing–Pilates (FPT [n=13]). Dynamic balance (Y-Balance Test) and lower limb isometric strength were measured (handheld dynamometry) pre- and post-intervention to assess changes.
RESULTS
After the intervention, the FPT group exhibited significant improvements (p<.05) in all 3 directions of dynamic balance and in the strength of all measured lower limb muscles; the FT group exhibited no significant changes in dynamic balance. Furthermore, quadriceps femoris strength gains were significantly correlated (p<.05) with dynamic balance improvements, indicating a strong mechanistic link.
CONCLUSIONS
The 12-week Pilates intervention effectively improved both dynamic balance and lower limb strength in elite fencers. Findings revealed that strength gains, particularly in the quadriceps, were a key mechanism driving enhanced dynamic stability. Therefore, Pilates serves as a targeted, evidence-based training modality to optimize fencing performance by addressing the specific functional and biomechanical demands of the sport.
INTRODUCTION
Elite-level fencing demands a sophisticated integration of physical capacities, among which dynamic balance is preeminent for achieving competitive success [1]. The sport is fundamentally based on a unilateral ‘engarde’ stance, from which athletes execute explosive and asymmetrical tactical movements. Consequently, the ability to precisely manipulate the center of gravity while transitioning between offensive and defensive actions is a key determinant of performance [2]. Superior dynamic balance is directly linked to enhanced reaction time, agility, and the fluid execution of complex motor skills [3].
The physiological underpinnings of these actions are rooted in the synergistic function of the lower limbs and core musculature [3,4]. Impairments in balance can degrade the efficiency of directional changes, thereby negatively impacting overall technical proficiency and tactical advantage [5]. The powerful, repetitive propulsive forces required for fencing’s primary movements—such as the fente, marche, and rompre—are generated predominantly by the lower extremities [6]. The high-volume nature of these movements within a 14-meter piste imposes considerable biomechanical stress on the knee and ankle joints, elevating the risk of lower-limb pathologies [7,8]. Critically, the effective transfer of power from the lower body through the kinetic chain is contingent upon a stable core [9]. In particular, strengthening the core muscles, including the abdomen, spine, and buttocks, efficiently controls upper and lower body movements during competition and contributes to improving technical performance by increasing coordination [10]. However, the sport’s intrinsic asymmetry often leads to muscular imbalances and a displacement of the trunk’s center, which can compromise lumbopelvic stability and overall neuromuscular efficiency [11]. Therefore, supplementary training aimed at concurrently enhancing lower limb strength and core stability is imperative for performance optimization and injury prevention. Several studies suggest that Pilates can serve as an effective supplementary training method for enhancing lower-limb strength and core stability [12].
Pilates has emerged as a potentially effective cross-training modality. Pilates is a systematic exercise regimen designed to improve neuromuscular control, with a primary emphasis on strengthening the deep core musculature, enhancing lumbopelvic stability, and refining proprioceptive acuity [13]. By integrating both unilateral and bilateral exercises with controlled breathing techniques, Pilates directly addresses the muscular imbalances often observed in athletes participating in asymmetrical sports. This methodology suggests a strong applicability to fencers, as it provides a structured approach to improving the very components—balance, core strength, and functional lower limb strength—that are essential for their sport-specific movements and postural control [12].
While the constituent physical factors for success in fencing have been widely studied [11,14], there remains a significant gap in the literature regarding holistic and evidence-based interventions. Few studies have systematically investigated a single training modality capable of producing concurrent improvements in dynamic balance, core stability, and lower limb strength in elite fencers. Although Pilates is recognized for its benefits in improving these attributes, its specific efficacy within the elite fencing population lacks empirical validation [15,16]. Therefore, the primary purpose of this study was to conduct a systematic analysis of a 12-week Pilates intervention on dynamic balance and its foundational contributors—core and lower limb strength—in elite fencers. In addition, we hypothesized that Pilates training would yield significant improvements in dynamic balance and lower-limb strength compared to fencing- only training. This research seeks to provide robust scientific evidence to support the incorporation of Pilates as a supplementary training program to enhance performance and mitigate imbalances inherent to the sport.
METHODS
1. Subjects
This study was based on the experimental procedures of the previous study, and the key elements are summarized below [17]. The study participants were twenty-five elite male Korean collegiate fencers with over five years of competitive experience and no prior history of Pilates. Participants were randomly allocated to either a fencing training (FT) group (n=12) or a fencing-Pilates combined training (FPT) group (n=13) for a 12-week intervention. Whereas our previous report focused on upper body flexibility and strength in relation to pain relief [17], the present study analyzes the effects on dynamic balance and its association with lower limb strength in the same cohort. The baseline physical characteristics of the participants are presented in Table 1. The study protocol was approved by the Institutional Review Board of Gyeongsang National University (IRB No. GIRB-A21-y-0014), and written informed consent was obtained from all participants.
Physical characteristics of the subjects
2. Pilates intervention
The general protocol of the Pilates intervention has been described in detail in our previous publication [17]. In summary, for 12 weeks, the FPT group (n=13) replaced three hours of their 25-hour weekly training schedule with one-hour Pilates sessions three times per week. The program, conducted on a Reformer, consisted of a 10-minute warm-up, 40- min of main exercises, and a 10-minute cool-down. For the purpose of the present study, it is noteworthy that the main exercises were specifically designed to enhance muscular strength, core stability, and balance. This was primarily achieved through movements that emphasized concentric and isometric contractions. Exercise intensity was progressively increased by adjusting the reformer’s spring resistance, utilizing its unstable surface, and increasing repetition counts and hold durations. The Pilates exercises applied in this study are presented in Fig. 1.
Pilates Exercises Used in This Study. (A) Mermaid. (B) Twist. (C) Plank. (D) Side Bend. (E) Swan. (F) Jack Knife. (G) Hamstring Stretch. (H) Scooter.
3. Dynamic balance measurement
Dynamic balance was assessed using the Y-Balance Test Kit (Functional Movement Systems, Inc., Lynchburg, VA, USA). Participants were measured after becoming thoroughly familiar with the test procedure through three standardized rehearsals. The stance limb was defined as the leg ipsilateral to the participant’s weapon arm. During the test, participants stood on their stance limb at the center of the platform and reached with their contralateral limb as far as possible in the anterior, posteromedial, and posterolateral directions. The maximum reach distance (in cm) for each direction was recorded. To account for variations in anthropometry, the absolute reach distances were normalized to the participant’s lower limb length. The normalized reach distance (%) was calculated using the formula: [(maximum reach distance/limb length)×100].
4. Lower limb strength measurement
Lower limb strength was evaluated using a MicroFET2 handheld dynamometer (Hoggan Scientific, Salt Lake City, UT, USA) on the leg corresponding to the athlete’s sword-wielding side. For each test, a 3-second maximal voluntary isometric contraction (MVIC) was recorded. Testing positions were standardized as follows: quadriceps femoris was tested during knee extension in a seated position; gluteus maximus during hip extension in a prone position; hip adductors during adduction of the bottom limb in a side-lying position; biceps femoris during knee flexion in a prone position; and tibialis anterior during ankle dorsiflexion in a supine position. For all measurements, the dynamometer was positioned at the distal end of the moving limb segment to resist the participant’s maximal effort. All muscle strength assessments were measured identically by a single evaluator with at least three years of assessment experience, following standardized protocols.
5. Measurement of waist and lower limb circumference
Anthropometric circumferences of the hip, waist, thigh, and calf were assessed using a non-elastic tape measure. All measurements were conducted twice with the participant in an upright standing position, and the average value was retained for analysis. The waist was measured at the narrowest point between the lower costal margin and the iliac crest, while the hips were measured at the point of maximal protrusion of the gluteals. Thigh circumference was taken 10 cm proximal to the superior border of the patella, and calf circumference was measured at its widest point.
6. Statistical analysis
Statistical analyses were performed using SPSS version 25.0 (IBM Corp., Armonk, NY, USA). The general characteristics of the participants were analyzed using descriptive statistics. For pre- and post-intervention comparisons, normality tests were conducted, and paired-sample t-tests were applied when the assumption of normality was met. When normality was not satisfied, the Mann-Whitney U test was additionally used as a non-parametric alternative. Pearson’s correlation analysis was performed to examine relationships among variables. All data are presented as mean±standard deviation (SD), and the statistical significance level was set at p<.05.
RESULTS
1. Changes in dynamic balance before and after Pilates-combined training
After 12 weeks of Pilates-combined training, the FPT group showed a significant improvement in dynamic balance of 4% to 16% in all directions (anterior, posteromedial, and posterolateral) in the FPT group, whereas no significant changes were observed in the FT group (Fig. 2).
Dynamic balance results of the fencing-Pilates training group (FPT) and fencing training group (FT). (A)Anterior. (B) Posterolateral. (C) Posteromedial. All data are presented as mean±standard deviation (SD). *p<.05, **p<.01, ***p<.001.
2. Changes in lower limb strength before and after Pilates-combined training
After 12 weeks of Pilates-combined training, strength of all lower limb muscles increased significantly by 13% to 60%. In contrast, the FT group showed no significant changes except for the gluteus maximus (Fig. 3).
Lower limb strength results of the fencing-Pilates training group (FPT) and fencing training group (FT). (A) Gluteus maximus. (B) Quadriceps femoris. (C) Hip adductors. (D) Biceps fe moris. (E) Tibialis anterior. All data are presented as mean±standard deviation (SD). *p<.05, **p<.01, ***p<.001.
3. Changes in waist and lower limb circumference before and after Pilates-combined training
After 12 weeks of Pilates-combined training, waist and lower limb circumference were measured. The results showed that calf circumference significantly decreased in both the FT and FPT groups (Fig. 4).
Waist and lower limb Circumference results of the fencing-Pilates training group (FPT) and fencing training group (FT). (A) Waist circumference. (B) Hip circumference. (C) Thigh circumference. (D) Calf circumference. All data are presented as mean±standard deviation (SD). *p<.05.
4. Correlation between Quadriceps femoris strength and dynamic balance
We analyzed the correlation between the quadriceps femoris muscle and dynamic balance. The results showed a significant positive correlation in all directions. Significant positive correlations were confirmed in the anterior (r= 0.659, p <.001), posteromedial (r= 0.476, p =.019), and posterolateral (r= 0.582, p =.003) directions (Fig. 5).
Correlation between quadriceps femoris strength and dynamic balance in the fencing-Pilates training group (FPT). (A) Anterior direction. (B) Posteromedial direction. (C) Posterolateral direction. Pearson’s correlation coefficients (r) and p-values are presented in each panel.
DISCUSSION
This study demonstrates that a 12-week supplementary Pilates program significantly enhances dynamic balance in elite fencers, a critical component of athletic performance. Crucially, this improvement was strongly associated with concurrent gains in lower limb strength, suggesting a clear mechanistic link between the intervention and the primary outcome. These findings provide empirical support for the integration of Pilates as a targeted training modality to address the specific biomechanical demands of fencing.
The observed significant improvements in all three directions of the Y-Balance Test (anterior, posteromedial, and posterolateral) in the FPT group, with no corresponding change in the FT group, underscore the specific efficacy of the Pilates intervention. This aligns with previous literature highlighting Pilates’s role in enhancing stability and proprioception [5,16,18]. For fencers, whose sport involves constant, rapid transitions between offensive and defensive stances on a single leg, this enhanced dynamic control is directly translatable to performance. For instance, improved anterior reach corresponds to a more stable and deeper lunge (fente), while enhanced posteromedial and posterolateral stability is critical for rapid recovery, changes of direction, and efficient footwork execution [19,20]. The Pilates program, with its focus on controlled movements on an unstable surface (the Reformer), likely amplified the neuromuscular adaptations necessary for maintaining the center of gravity during such unilateral, dynamic actions [21].
A key finding of this study is the substantial increase in strength across multiple lower limb muscle groups (quadriceps femoris, gluteus maximus, adductors, biceps femoris, tibialis anterior) in the FPT group. The Pilates protocol, emphasizing concentric and isometric contractions, appears highly effective for promoting muscle fiber recruitment and developing functional strength without significant hypertrophy [12,22]. The significant positive correlation found between quadriceps femoris strength and dynamic balance provides compelling evidence for this muscle’s pivotal role. The quadriceps is the primary agonist for the knee extension essential in the propulsive phase of the fente [6,23,24]. Specifically, its eccentric braking function absorbs the impact generated during the landing phase of a fente attack and maintains lower-limb stability. Therefore, strengthening this muscle enhances a fencer’s ability to not only generate power but also to decelerate and stabilize the body during the lunge, directly contributing to the observed improvements in dynamic balance [5,8]. This suggests that the Pilates intervention did not merely strengthen muscles in isolation but improved their synergistic function within the kinetic chain, a cornerstone of elite athletic movement.
The anthropometric results further refine our interpretation. The lack of significant change in thigh, hip, and waist circumference in the FPT group, despite marked strength gains, suggests that the primary adaptation was neuromuscular rather than morphological. That is, Pilates improved the efficiency of muscle activation and intermuscular coordination rather than simply increasing muscle bulk, which is a desirable outcome for athletes in a sport where agility and relative strength are paramount [22]. Fencing training in both groups induces continuous contraction and relaxation of the gastrocnemius and soleus muscles due to the inherent high-intensity repetitive stepping. This appears to be caused by localized fat reduction or fluid redistribution. Consequently, calf circumference reduction occurred independently of the Pilates intervention [23,24]. Therefore, the calf circumference reduction observed in both groups can be interpreted as a physiological adaptation response resulting from fencing training.
While this study provides robust evidence for the efficacy of Pilates in an elite cohort, certain limitations must be acknowledged. The 12-week intervention period was effective, but the sample size was small, blinding was not applied, and it may be insufficient for observing long-term adaptation. Furthermore, the study was conducted on a homogenous sample of elite male collegiate fencers, which may limit the generalizability of the findings to female athletes or fencers at different competitive levels. Future research should explore the effects of longer-term Pilates interventions and include a more diverse cohort to further validate its application across the sport.
CONCLUSIONS
In conclusion, the 12-week combined fencing-Pilates training program significantly improved dynamic balance in elite athletes through increased lower-body strength, with enhanced quadriceps strength identified as a key contributing factor. Furthermore, Pilates worked in a way that met the fundamental biomechanical demands of fencing—such as unilateral stability, precise control, and explosive movement—without inducing muscle hypertrophy. These results suggest that Pilates is a complementary training method that helps improve neuromuscular control and reduce the risk of injuries related to imbalance. Therefore, this study proposes practical, evidence-based strategies for integrating Pilates into elite fencing training systems.
Notes
CONFLICT OF INTEREST
The authors declare that they do not have conflict of interest.
AUTHOR CONTRIBUTIONS
Conceptualization: JS Kim; Data curation: HS Lee; Formal analysis: HS Lee; Funding acquisition: HS Lee, JS Kim; Methodology: HS Lee; Project administration: JS Kim.