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

2. side kick Lie on right side with legs extended in front of you at a 45-degree angle to torso, right elbow on mat and both hands behind head. Draw abs up and in, inhale, lift left leg slightly and extend it forward, foot flexed, pulsing twice [A]. Exhale, and extend left leg behind you, engaging buttocks, toes pointed, to complete 1 rep [B]. Repeat for 5-6 reps, then, hovering left leg, make 5-6 small, clockwise, then counterclockwise, circles [not shown]. Repeat sequence on opposite side. To progress: Add 1 rep to both the side kick and leg circles on each leg per week.

3. wall chair Stand with back against a wall, then walk feet forward about 2 feet, hip-width apart, arms at sides. Draw abs in and up [A]. Exhale and lift arms to chest height as you slide down the wall until thighs are parallel to floor, knees over ankles [B]. Hold position for 3 counts, then slide back up wall. Repeat for 3 more reps. To progress: Add 2-3 more counts per week.

LOWER-BODY PILATES

YOUR PROBLEM ZONE Bottom-heavy lower body, thick thighs

YOUR GOAL To get slimmer thighs, a firmer butt, sleeker hips

THE 10-20-30 PROMISE Your lower body is working against constant resistance as you perform these exercises, which boost strength and endurance in your hamstrings, quadriceps, buttocks, upper hips and inner thighs. "By about session 20, you'll notice your rear is higher," Ungaro says. "By the end, your legs will look longer and your silhouette from the waist down will be much shapelier."

CARDIQ Rx Run or walk on a steep incline (uphill if outside, or on at least a 4 percent incline on a treadmill or elliptical trainer) or work at a high resistance on a stair climber. You can also try activities such as inline skating or cross-country skiing to slim your inner thighs and upper hips.

upper-body workout

1. triceps overhead press Sit cross-legged on mat, knees lowered toward floor. Holding a 3- to 5-pound dumbbell in each hand, palms facing in, reach arms overhead, upper arms close to ears. Draw abs up and in, then bend elbows, lowering dumbbells behind head. [A]. Inhale to prepare, then exhale as you straighten elbows [B]. Inhale, bending elbows, and repeat 6 times total. To progress: Add 1 rep per week.

2. boxing Stand with feet hip-width apart holding a 3-pound dumbbell in each hand. Bend knees and hinge forward until torso is parallel to floor. Bend elbows, bringing dumbbells up toward armpits [A]. Exhale and extend right arm forward, palm down, and left arm back, palm up [B]. Inhale, bend arms and exhale as you switch, completing 1 rep. Continue to alternate arms for 6 reps. When you finish, round spine and hang head and arms toward floor to stretch your back. To progress: Add 1 rep per week.

3. pilates push-up Stand at the back of mat, feet together. Bring chin to chest, then roll down, knees slightly bent, bringing hands to floor [A]. Walk hands forward until body forms a straight line from head to ankles, wrists in line with shoulders. Lower knees to mat if necessary, then inhale for 3 counts as you lower torso toward mat, elbows close to sides and abs contracted [B]. Exhale and straighten arms and repeat push-up for 3 more reps to complete 1 set. Walk hands back and roll up to a standing position and repeat twice more for 3 sets total. To progress: Add 1 set per week.