An Exploratory Comparison of Pilates and Weight Circuit Training on Body Composition, Pelvic Alignment, and Balance in Obese Middle-Aged Women

Background: Middle-aged women with obesity frequently exhibit postural misalignment and impaired balance control, which may increase the risk of functional limitations and falls. This study aimed to compare the effects of Pilates circuit training and weight circuit training on body composition, pelvic alignment indices, and balance performance in obese middle-aged women. Methods: Eighteen women (body fat ≥ 30%) were randomized to either a Pilates circuit training group (PCG, n = 9) or a weight circuit training group (WCG, n = 9) in an exploratory comparative study. Both groups performed supervised exercise three times per week for eight weeks. Outcome measures included body composition, pelvic alignment indices, dynamic balance (Y-Balance Test), and static balance (BESS). Data were analyzed using a two-way mixed ANOVA to examine time, group, and interaction effects. Results: Both groups showed significant reductions in body weight (PCG: −3.09 kg; WCG: −2.00 kg), percentage body fat (PCG: −1.85%; WCG: −1.53%), and waist-to-hip ratio (PCG: −0.05; WCG: −0.04) (p < 0.01). Significant improvements in pelvic alignment indices were observed primarily in the PCG, whereas the WCG showed smaller changes. Dynamic and static balance improved in both groups, with greater improvements observed in the PCG. Conclusions: Both training modalities improved body composition and balance outcomes in obese middle-aged women. Pilates circuit training may be associated with greater improvements in pelvic alignment and balance; however, these findings should be interpreted cautiously due to the exploratory design and small sample size. Further adequately powered randomized controlled trials are required to confirm these findings.