Brand new year hot new bod: experience the transformative promise of Pilates to produce visible results. It won't just give you a sleek, strong core—it will also tone your thighs, and boost your buns as well as sculpt your arms and back

Shape, Jan, 2005 by Alexa Joy Sherman

the main moves

The turn of a new year means resolutions. If your list for 2005 includes transforming your body into a slimmer, shapelier silhouette, this workout--based on The Pilates Promise (DK Publishing, 2004), by certified Pilates instructor and licensed physical therapist Alycea Ungaro--produces dramatic results in just six weeks.

At the program's core are five fundamental Pilates moves that strengthen and trim your torso. "People notice their waists get smaller almost immediately," says Ungaro, owner of reaL Pilates, a studio in New York City. Then, you'll choose a goal--streamline your bottom or strengthen and define a weak upper body--and add three moves targeting that trouble zone.

Stick with our program, and you too could realize the promise of the discipline's founder, Joseph Pilates: In 10 sessions you'll feel the difference, in 20 sessions you'll see the difference and in 30 sessions you'll have a whole new body. Who can pass up a pledge like that?

1. hundred Lie faceup, knees bent and aligned over hips, calves parallel to floor, toes pointed, arms at sides. Draw abs in and up, then curl head and shoulders off mat, arms hovering above mat, palms down [A]. Extend legs at a 45-degree angle to the floor and pump arms up and down vigorously [B], inhaling for 5 counts and exhaling for 5 counts to complete 1 rep. Bend knees in, lower torso and repeat for recommended reps. Lower-body variation Squeeze a 45-cm stability ball between ankles throughout move. Upper-body variation Squeeze a 45-cm ball in hands over thighs as you pump.

2. roll-up Lie faceup, legs together, knees bent, heels pressed into mat, feet flexed. Place hands behind thighs; inhale, drawing abs in and up as you lift head and shoulders off mat. Continue to curl upward, as if peeling your spine off the mat [A]. Exhale as you round forward over legs, straightening knees while keeping feet flexed and hands still behind your thighs [B]. Reverse the action, curling back onto mat and bending knees as your lower back touches the mat, and repeat.

3. single-leg stretch Lie faceup, knees drawn into chest, legs together, arms resting at sides. Draw abs up and in, then lift head and shoulders off mat. Inhale and grasp right knee with left hand and lower-right shin with right hand as you extend left leg at a 45-degree angle to the floor (or lower if you can keep your back on mat and abs engaged) [A]. Stay lifted and switch legs and hands [B] to complete 1 rep. Repeat, exhaling with the next rep.

4. double-leg stretch Lie faceup, knees drawn into chest. Draw abs up and in and lift head and shoulders off mat, then touch lower shins [A]. Inhale, reaching arms back and overhead as you extend legs at a 45-degree angle to the floor [B]. Exhale, sweep arms out to sides, then bend knees, returning hands to starting position, and repeat. Upper-body/lower-body variation Squeeze a 45-cm ball with hands or between ankles throughout exercise.

5. spine stretch forward Sit tall, legs straight. Reach arms in front of you at chest height, palms down, flexing feet, pressing heels forward [A]. Inhale, then exhale, pulling abs in and up as you round head and spine forward (don't bend forward from your hips) [B]. Inhale and uncurl torso and head to an erect position. Repeat for reps. Upper-body variation Squeeze a 45-cm ball in hands, arms extended.

THE NEW BODY PLAN

SCHEDULE 5 days a week for 6 weeks

WARM-UP Begin with 5 minutes of limbering exercises such as side-to-side lunges, shoulder rolls and arm circles.

BEGINNER Rx If you've never done Pilates before, perform only the 5 Main Moves for the first week, doing 5 reps of Move 1 and 3-5 reps of Moves 2-5. In weeks 2-6, add 1 rep to each Main Move as well as adding 1 move per week from the goal-specific program of your choice. See captions for recommended reps or sets.

ELITE Rx If you've practiced Pilates at least twice a week for the past 3 months, do the 5 Main Moves plus the 3 for your goal. Begin with 10 reps of Main Move 1 and 6-8 reps of Main Moves 2-5 in week 1, adding 1 rep per move in weeks 2-6.

PROGRESS MAKES PERFECT In weeks 5 and 6, continue this program without stopping to rest between moves. After 6 weeks, cut back to 2-3 Pilates sessions a week adding 1-2 traditional strength-training workouts for 4-6 weeks, then return to this program.

COOL-DOWN End each workout with a Wall Roll-Down: Stand with your head, back and arms flat against a wall and gently peel yourself off, dropping forward, arms and head hanging down, then roll back up. Repeat 3-4 times.

CARDIO Rx Get 30-45 minutes of cardio 3-5 days a week, varying the intensity and using the body-type-specific Cardio Rx provided with each program on the following pages.

lower-body workout

1. shoulder bridge Lie faceup, knees bent, feet flat, arms at sides. Draw abs up and in, then lift hips until torso forms a straight line from shoulders to knees. Then lift right leg straight up, toes pointed [A]. Stay lifted and exhale, lowering leg to align with torso [B]. Lift and lower right leg 3 more times before lowering hips. Repeat on opposite side to complete 1 rep. To progress: Add 1 rep per week.