The Impact of a 10-Week Essentrics Program on Strength, Flexibility and Body Composition

Abstract

Background: Essentrics is a dynamic exercise program that uses a combination of calisthenics and flexibility training, sharing similarities with Tai Chi, Yoga and Pilates. Methods: An experimental study assessed the effect of a 10-week Essentrics exercise program on muscular strength, flexibility and body composition. Twelve undergraduate students performed supervised Essentrics exercise twice weekly for 10 weeks and underwent a battery of pre-and post-intervention tests consisting of chest press and leg press for muscular strength, standardized Young Men's Christian Association sit and reach test and the Shoulder Mobility Test of the Functional Movement Screen for flexibility and dual energy X-ray absorptiometry for body composition. Results: Analysis of variance (P < 0.05) showed statistically significant pre versus post-test differences in lean mass (pre 45.80 kg vs. post 46.28 kg at P = 0.011) and close to statistically significant pre-versus post-test differences in upper body strength (pre 28.91 kg vs. post 30.82 kg at P = 0.052) and lower body strength (pre 87.64 kg vs. post 96.08 kg at P = 0.056). There was no significant difference in the lower and upper body flexibility, total mass, fat mass and bone density pre and post mean values. Conclusions: Essentrics improved total body lean mass and may improve lower and upper body strength.