Background <p>It was designed to examine the effects of mat Pilates on body awareness and physical activity levels in sedentary women during the transition to adulthood.</p> Methods <p>Individuals’ body awareness was assessed using the Body Awareness Questionnaire (BAQ), and physical activity level was assessed using the Tegner Physical Activity Questionnaire (TAS) and the International Physical Activity Questionnaire-Short Form (IPAQ-Sf). Clinical Trial Registration Number (NCT07362277) Retrospectively registered date (12/23/2025).</p> Results <p>This study included 88 participants; mean scores were reported for the Pilates group (<i>n</i> = 42) and the control group (<i>n</i> = 46). Body awareness, assessed using the BAQ, significantly increased over time in the mat pilates Exercise group (F = 5.287, <i>p</i> = 0.024). The effect size of this time-dependent difference was moderate (ηp² = 0.058). TAS increased significantly over time (F = 9.547, <i>p</i> = 0.003) and showed a significant time*group interaction (F = 4.646, <i>p</i> = 0.034). The effect size of this difference over time is moderate (pη2 = 0.100). IPAQ-Sf increased significantly over time (F = 16.518, <i>p</i> &lt; 0.001) and showed a significant time*group interaction (F = 27.682, <i>p</i> &lt; 0.001). The effect size of this difference over time is large (pη² = 0.161).</p> Conclusion <p>Six-week mat pilates program increased body awareness and physical activity levels in sedentary women in emerging adulthood.</p>