The Effect of a Progressive Core Exercise Program on Balance, Posture, and Functional Fitness in Sedentary Female University Students: A Randomized Controlled Study

Introduction. The aim of this study was to investigate the effects of an eight-week progressive core exercise program on balance, posture, and functional fitness in sedentary female university students.

Material and Methods. Forty sedentary female university students aged 18–25 years were randomized into a core exercise group (CEG, n = 20) and a control group (CG, n = 20). CEG performed a progressive core exercise program 3 days a week for 8 weeks (40 min/session in weeks 1-4; 45 min/session in weeks 5-8). Outcome measures included posture (New York Posture Analysis), static balance (Flamingo Balance Test), dynamic balance (Y-Balance Test), muscular endurance (plank, side plank, sit-ups, V-ups), flexibility (sit-and-reach), and muscular strength (handgrip, back and leg dynamometry). Effect sizes were calculated using the Morris (2008) approach.

Results. Statistically significant improvements and large effect sizes were observed in muscular endurance, flexibility, static balance, and postural alignment in CEG (p < 0.05; Morris d = 0.48-1.70). Within-group improvements were also noted in muscular strength parameters; however, between-group differences did not reach statistical significance (p > 0.05). No significant changes were detected in CG.

Conclusions. An eight-week progressive core exercise program significantly improved muscular endurance, flexibility, static balance, and postural alignment in sedentary female university students. Core exercise represents a feasible, low-cost, and effective intervention for this population.