The intervention involved a 5-week Pilates training program conducted twice a week for the experimental group, alongside conventional warm-up and cool-down exercises. The exercises progressed over time, starting with basic Pilates movements such as standing footwork, hundreds, articulating bridge, rolling like a ball, and plank variations in the first three weeks. In weeks 4 and 5, advanced variations of the same exercises were introduced, such as leg extensions during bridge and plank holds, and enhanced balance positions. Each session included 3 sets of 8–10 repetitions per exercise, with 30–60 seconds of rest between sets and exercises. The control group performed only conventional exercises, including jogging, dynamic stretching, resistance band drills, and basic strength and mobility exercises, without Pilates.