Sleek, strong and stress-free: get long, lean and serene — fast! — with our easy-to-do-at-home workout. Inspired by yoga, Pilates and ballet, it's no weights required - 20-Minute Workout: No Equipment Required

Shape, June, 2002 by Tracy Teare

If you're tired of pumping and sweating your way to a bikini-buff body, there's another route you can take to get sleek, sexy and swimsuit-ready. This summer, the long, lean look can be yours with a kinder, gentler (but extremely potent) approach that's all the rage in Hollywood. By fusing yoga, Pilates and ballet, fitness authority Karen Voight brings you a total-body workout that promises major results - fast.

Instead of working body parts separately, this efficient 20-minute workout targets multiple muscle groups with each fluid exercise. The slow, controlled movements train muscles to work in patterns that mimic the motions of real life

and build strength, flexibility and muscular balance simultaneously. Your body isn't the only winner; since this workout summons your full concentration, it's also a great stress melter. "You'll gain focus, clarity and perspective," Voight says.

the plan

WORKOUT SCHEDULE

Do this workout 3 times a week. Perform 4-6 reps of each move in the order shown. Get into and out of position at a steady pace, and use proper form. It should take 20 minutes to do all 6 moves. When you can comfortably do 6 reps, progress to 8 reps.

WARM-UP Begin with 10 minutes of walking, stair climbing or other low-intensity activity.

COOL-DOWN Several of the moves provide a stretching benefit, as noted, but if time allows, finish by stretching all major muscles, holding each stretch to the point of mild tension for 30 seconds without bouncing.

CARDIO NOTE Supplement this workout with 30-45 minutes of aerobic activity 3-5 times a week.

1. Floating chair standing with your feet, knees and ankles together, shift your body weight toward your heels, bend your knees and hinge forward at the hips until your chest nearly touches your thighs. Extend your arms behind you in line with your torso, palms facing in [A]. Squeeze your shoulder blades together, then slowly rotate your arms out, turn your palms in and bring your arms straight up as you lift your torso to a 45-degree angle, maintaining the chair position [B]. Return to starting position and repeat. Strengthens quadriceps, abdominals, lower- and upper-back muscles and shoulders

2. Knee-to-chest plank Start on hands and knees, wrists in line with shoulders, abs tight, hips squared. Extend legs straight back, balancing on balls of feet, ankles together (beginners can stay on knees). Lift left leg to hip height [A]. Pull left knee toward chest; use abs to round spine, bringing nose toward left knee [B]. Straighten leg and spine, repeat for reps; switch legs. Strengthens abdominals, back, buttocks, shoulders and arms; stretches back and buttocks

3. Side reach and lift With right hand on ground directly under shoulder, arm straight and shoulders back, kneel on right knee with right foot behind. Extend left leg, left foot flexed, inner part on the ground. Contract abs and extend left arm up [A]. Push into ground with right hand as you lift left leg to hip height and lower left arm toward head [B]. Return to starting position. Do reps; switch sides. Strengthens arms, abdominals, back, hip abductors, thighs and buttocks

4. Moving locust Lie facedown on ground, knees and ankles together and palms touching above head, arms straight. Contract abdominals so front of hipbones are against ground and navel is off ground [A). Squeeze shoulder blades down to lift head, chest and shoulders, then sweep arms out and around onto back of thighs. Meanwhile, use buttock muscles to lift legs off ground, feet shoulder-width apart [B]. Return to starting position, palms and feet together; repeat. Strengthens back and abdominal muscles, buttocks, hip abductors, hip adductors and shoulders; stretches chest and front shoulders

5. Scissor switch Lying faceup on ground, lift right leg up to 90 degrees and extend left leg, slightly lifted off ground. Put hands behind right thigh. Inhale; lift head, neck and shoulder blades off ground. Exhale, using abs and arms to lift chest toward right knee by bending elbows [A]. Hold torso and leg positions as you float arms up and behind head [B]. Inhale, switching legs as you bring hands behind left thigh. Continue to float arms behind head and alternate legs, exhaling and lifting chest toward knee, for all reps. Strengthens abdominals, biceps and thighs

6. Spiraling ab twist

Sit on right hip, knees bent, right ankle lining up with groin, left ankle behind you. Put right fingertips on ground in line with right shoulder; extend left arm up at a diagonal [A]. Inhale as you press left arm back to feel a torso stretch. Exhale as you contract abs. Curl shoulders inward, rotating to the right, moving left forearm between right hand and hip [B]. Inhale, return to starting position. Do reps; switch sides. Strengthens abdominals, particularly obliques; stretches front of hips and quadriceps, shoulders and middle back

body on tape

For more integrated approaches to strengthening and lengthening, try these workout videos, available from Collage Video (800-433-6769 or Collage Video.com).