Beach body pilates: hit the mat instead of the gym: these 6 do-anywhere Pilates moves tone your abs, hips, arms, butt, and thighs just in time for bathing-suit season—no equipment required

Linda Shelton

WANT TO FEEL FANTASTIC in your bathing suit this summer? Then now is the time to tap into the transformative power of Pilates. Developed for dancers, this total-body strengthening and stretching system creates long, lean lines and a strong center by combining technique, alignment, and breath to fire up your abdominal muscles while you're targeting other areas of your body.

If you want fast results, look no further. "Pilates moves feel good, and they deliver a quick return," says Michelle Dozois, co-owner of Breakthru Fitness Personal Training and Pilates Studio in Pasadena, Calif., who designed this at-home workout for NATURAL HEALTH readers. "Follow the principles of precision and control along with breathing and mental focus, and you'll see your muscles become strong, firm, and toned in no time."

The trick is to concentrate on doing every rep as if it's the only one you'll ever do. Each movement is designed to simultaneously lengthen and strengthen the working muscles while challenging the abs and spinal muscles as you strive to maintain balance. You'll get a workout for your mind and your muscles, along with a body that, come summer, you won't want to cover up.

The Strategy

Do these exercises in the order listed 4 times a week. Along with each exercise, you'll find a beginning variation on the move and one that's more advanced. If you're new to Pilates, start with the easier variation. Try moving on to the more challenging one after you've done the standard program for at least 2 weeks.

Warm-Up Begin your workout with 2 Standing Rolldowns: Inhale, tuck your chin to your chest, and begin to roll down, curling your spine and drawing your head downward; at the bottom of the movement, exhale, bend your knees slightly, then reverse the motion until you're standing upright.

Cool-Down Kneel on the ground in Child's Pose: Sit back on your heels, resting your forehead on the ground, arms stretched out in front of you for a few minutes. Roll up to sitting and interlace your fingers behind your back to stretch the front of your body.

1a Walk-Out Pushup

Stand tall with your feet together. Tuck your chin to your chest and inhale as you begin to roll your head and torso toward the ground, keeping your knees straight or slightly bent. At the bottom of the move, exhale, placing your hands on the ground a little wider than shoulder-width apart. Take 4 counts (inhaling on the first 2, exhaling on the second 2) to walk your hands forward into a push-up position. Your shoulders should be aligned over your wrists as your body forms a straight line from head to ankles.

1b Breaking your inhalation into 3 segments, bend your elbows and lower your torso closer to the ground. Exhale in 1 count as you straighten your arms. Do 2 more push-ups. When you're done, inhale for 2 counts at the top of the move, then exhale for 2 counts as you walk your hands back toward your feet. Inhale and slowly exhale as you roll up to standing.

Core workout

Do the sequence 3 times; lower to the ground after your last push-up.

Beginning

Place your knees on the ground for the push-up.

Advanced Hold the lowest part of the push-up position for 2 counts.

Benefit

Strengthens abs, chest, shoulders, triceps, and spine extensors; firms thighs, buttocks, and back muscles.

2a Facedown Press-Up

Lying facedown, place one hand on top of the other under your forehead. Bend your knees, turn your toes and knees outward, and place your heels together, flexing your feet. Pull your abs up and in, and draw your tailbone down, keeping your hips in contact with the ground to protect your back.

2b Inhale, contract your abs and buttocks, then exhale as you lift your thighs and knees off the ground; pulse your feet upward 5 times to complete 1 rep. Inhale, lowering your thighs to the ground; exhale to finish.

Core workout

Do 8 reps.

Beginning

Skip the 5 pulses and count 1 lift and lowering as a full rep.

Advanced

Do the move with 3- to 5-pound ankle weights.

Benefit

Strengthens buttocks and hamstrings.

Inhale, Exhale, Repeat

Breathing may be the most natural function in the world, but for some reason, it's easy to forget to breathe when you're exercising. Don't forget it here, though. Pilates requires that you connect each movement to an inhalation and/or exhalation. Instructor Michelle Dozois offers the following tips for using your breathe to get the most out of your workout.

* Inhale though your nose, and exhale through your mouth with a "ssshhh" sound. Called forced expiration, this helps activate the deep abdominal muscles to stabilize the torso.

* Use your breath to actively contact your abdominal muscles throughout each exercise; focus on using your abs to control your alignment.

* As you inhale, think about breathing into the back of your rib cage; as you exhale, think about drawing your navel down and in toward your spine, which helps you contact your abs without squeezing them.

* Breathe deeply from your diaphragm rather than taking shallow breaths from your chest.

3a Side-Lying Scissors

Lie on your left side with your legs straight, hips stacked, left elbow bent and aligned with your torso, head resting lightly in your left hand. Contract your abs to keep your rib cage from sagging, and place your right hand on the ground next to your torso for support. Without rolling forward or backward, lift both legs off the ground, toes pointed.

3b

Keeping your hips and shoulders squared, inhale for 2 counts as you move your top leg backward and your bottom leg forward in a "scissors" motion; reverse the motion, moving the top leg forward and the bottom leg backward as you exhale for 2 more counts. Maintain a strong center and an even, flowing pace as you do 10 reps, then bring your legs together, lower them to the ground, roll onto your right side and repeat.

Core workout

Do 10 reps on each side (a rep equals 2 switches).

Beginning

Rather than propping your head in your hand, extend your arm flat on the ground and rest your head on your upper arm.

Advanced

Extend your top arm toward your toes to make your abs work harder.

Benefit

Strengthens quadriceps, hamstrings, buttocks, upper hips, and inner thighs; improves core and pelvic stability.

4a Roll-Back Oblique Sit erect, knees bent and feet flat on the ground. Extend your arms forward at chest height, palms down.

4b Inhale, then exhale as you tuck your tailbone, "hollow" your abs, and roll back 45 degrees toward the ground. Reach diagonally backward with your left arm, using your abs to control the movement, and pulse your arm back 3 times in this position, exhaling with each pulse. Inhale as you sit back up, lengthening your spine. Switch sides and repeat.

Core workout

Do 5 reps on each side.

Beginning

Pulse just once with each backward arm reach.

Advanced

Add a medium resistance band, pressing against the resistance with your arm as you reach backward.

Benefit

Strengthens abs (primarily the obliques), spine extensors, middle back, and rear shoulders.

5a Double Leg Stretch

Lie on your back with your knees bent, calves parallel to the ground, toes pointed, hands on shins. Inhale and lift your head, neck, and shoulder blades off the ground, reaching your arms toward your feet as you straighten your legs at a 45-degree angle. Maintain contact between your back and the ground.

5b Keeping your legs together, exhale as your reach your arms overhead, then circle them out to the sides and toward your feet. Inhale, lifting your shoulder blades off the ground an extra inch, and reach for your toes. Exhale and lower your torso to the ground, bending your knees to return to the starting position.

Core workout

Do 10 reps.

Beginning Keep legs at a 45-degree angle.

Advanced Do the move while squeezing a weighted ball between your ankles.

Benefit Strengthens abs; firms thighs.

6a Plank With Diagonal Knee Pull Roll over onto all fours, wrists under shoulders, arms straight. Extend one leg behind you, then the other, so your ankles and legs are together and straight. Pull your abs in, lowering your hips so your body forms a straight line from head to heel. Inhale and lift your left leg to hip height.

6b Exhale, contracting your abs as you draw your left knee diagonally toward your right elbow; let your spine curl slightly as if you were doing a crunch. Inhale and straighten your leg to lower to the starting position. Repeat, alternating sides.

Core workout

Do 5 reps on each side.

Beginning

Do the exercise with your knees on the ground.

Advanced

Attach 3- to 5-pound ankle weights.

Benefit Strengthens abs, butt, hamstrings, and quads; spine extensors, shoulders, back, chest, and arms work as stabilizers.

Photography by FRAN GEALER

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group