Super sculpt: our cutting-edge combo of ballet, Pilates and strength training will seriously sculpt you in minutes!

Shape, Nov, 2005 by Stacy Whitman

TRAINER'S TIP Keep tailbone slightly lifted to help elongate your spine.

9. LEG PULL FRONT Stand tall with feet together, legs straight. Inhale and scoop your belly in, then exhale, drawing chin to chest as you roll down into a forward bend, reaching hands toward floor and lengthening spine (not shown). When hands touch floor, walk hands forward until wrists are under shoulders, arms straight, and you're balanced on balls of feet in plank position [A]. With shoulders stable, belly scooped in and buttocks stabilizing, lift left leg, keeping it straight, about 3-4 inches off floor, foot flexed [B]. Lower and repeat, alternating legs to complete 1 rep. Reps 4-6. Strengthens buttocks and hamstrings

TRAINER'S TIP Focus on stabilizing shoulder blades and keeping abdominals tight as you lift leg.

Workout at a glance

What you'll get

STRENGTH FLEXIBILITY

Degree of difficulty

BASIC

Where you do it

ANYWHERE

Time

5-15 MINUTES

What you need

MAT, DUMBBELLS AND A MEDIUM-RESISTANCE BAND

RELATED ARTICLE: the 'core' connection

In each of these exercises, your core muscles--abdominals, spine extensors and the muscles that attach to your pelvis--work in conjunction to keep you balanced and in proper alignment. This allows you to zero in on other muscles while also developing a sleek, toned midsection. Focus on keeping your core activated as you do each move, trying to maintain equal tension between your front and back torso muscles.

STACY WHITMAN is a Ketchum, Idaho-based writer who has officially shelved her "I don't have time to exercise" excuse.