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.