Effects of Pilates and Burpees Exercises in Core Strengthening and Dynamic Balance.

After 10 minutes of warmup excercises, participatants perform pilates exercises, Pelvic curl : 45 seconds hold The Hundred : 45 seconds hold Bird Dog : 45 seconds hold Side plank : 45 seconds hold Frequency 3 days a week intensity 45 minutes hold a pose. Time will be 10 to 15 minutes.

"After 10 minutes of warmup excercises, participatants perform burppes excercises.~1. Stand straight with your feet shoulder-width apart.~2. Squat and place your hands in front of your feet.~3. Jump back until your legs are fully extended and your body is in plank position.~4. Do a push up, jump forward, and then push through the heels to return to the starting position.~5. Repeat until the set is complete. Frequency 3 days a week .Time 10 to 15 minutes with 10 reputation , 3 sets. Rest internal will be 10 seconds after each set."