15 minutes to a bikini body! This exclusive workout poster shows you how to tighten your abs and jiggle-proof your butt, hips and thighs for a beach-ready body - Shape in Balance

Shape, May, 2003 by Linda Shelton

It's that time again -- swimsuit season is right around the corner, and that can send even the fittest women into a frenzy. Not only do you want to get your body in top, toned, show-it-off shape and strong enough for anything the season might throw your way, but you'd probably rather avoid the confines of a gym. That's where our exclusive Pilates-based bikini-zone poster comes in. Created by John Garey, M.A., owner of John Garey Pilates Studio in Long Beach, Calif., and instructor for Stott Pilates, this workout requires practically no equipment and will help you get lean and sculpted.

With this program you'll see truly amazing results, from flatter abs to a firmer body overall. Your mind will also reap benefits, including lowered stress and a greater sense of body awareness and confidence. As a final bikini bonus, arm yourself with the shoulder-, biceps- and triceps-shaping workout on pages 136-137, and combine the whole program with a fun, super calorie-burning cardio workout (see our "4 Simple Summer Calorie Blasters" for ideas). Put it all together, and the only thing left for you to do is go out and get a sassy swimsuit: your body will be ready for it.

Pilates Form Pointers

Good form in Pilates is everything. Here are four key body-awareness pointers to help you:

Pelvis Stabilize your pelvis by contracting your abdominals; don't tighten your buttocks, as this can cause you to tuck your pelvis, taking it out of a neutral position.

Rib cage To prevent your lower ribs from flaring out, which may cause your back to arch unnecessarily and impede stability, keep your abdominals pulled in and engaged.

Shoulder blades Rather than pinching shoulder blades together, focus on holding them down as if you were drawing them flat against your rib cage, gently bringing them into a "V."

Head and neck Make sure your head and neck follow the lines of your spine, regardless of position; avoid jamming chin into chest or hyperextending the neck.

For a complete workout plan to accompany these moves, see below.

Zone 1: Bikini Abs

1. rollback with obliques Sit with knees bent, knees and ankles together, feet fiat on mat. Place a flex band around balls of your feet, feet neutral, then hold ends of band, elbows bent, forearms in front of chest, palms facing in (if not using band, extend arms straight in front of you) [A]. Inhale to lengthen spine, exhale to roll hips away from thighs and send lower back toward mat. Inhale at bottom of movement, then exhale as you rotate to one side, bringing arms with you [B]. Inhale back to center and repeat exhale up to start position. Repeat for 5-8 reps, alternating sides (1 rep completes rotation to each side).

2. rollover prep Lie faceup, legs extended, knees slightly bent, ankles crossed, arms by sides [A]. Inhale to prepare, then exhale to roll and draw knees toward shoulders by lifting hips up off mat [B]. As you inhale, release hips back down, using abs to control downward movement, keeping tension of f neck and shoulders.

Repeat for 6-8 reps.

Stretch to finish Lie facedown, legs extended, forearms on mat just wider than shoulders, elbows bent. Inhale as you move shoulders away from ears; exhale to lift head and chest of f mat, using forearms for support. Inhale and exhale back down to mat. Repeat 3-5 times.

Zone 2: Bikini Butt

3. heel squeeze Lie facedown with knees bent, heels together, toes turned out and knees slightly more than hip-width apart. Stack hands, placing forehead on top. Contract abs, drawing pubic bone and hips down to mat to stabilize position [A]. Inhale to prepare; exhale, gently squeezing heels together [B] to lift knees off mat, and release. Repeat for 8-10 reps.

4. side-lying bend and stretch Lie on left side and place a flex band around ball of right foot, knee bent at about hip-height. Relax left leg on mat, bending knee slightly for balance if necessary. Hold band with right hand and rest head on left arm. Contract abs to bring spine to a neutral position, keeping shoulders and hips stacked and aligned [A]. Inhale to prepare; exhale and straighten right leg, still Parallel to mat, and then behind you as far as you can without rolling [B]. Return to start Position on inhale. Repeat for 8-10 reps, then switch sides and repeat. Stretch to finish Lie on your back and hug knees into chest.

Zone 3: Bikini Hips and Thighs

5. bend and Stretch Lie faceup, Placing flex band around balls of feet, then bend knees so they align with hips, heels together, feet separated and toes turned out, holding band with each hand so it's taut, arms slightly bent. Contract abs, drawing hips and tailbone down toward mat [A]. Maintaining heel connection, inhale to prepare, then exhale and press legs out until they're straight and at a 45-degree angle to the ground [B]. Inhale, bending legs back to start position. Repeat for 8-10 reps.

6. staggered leg lift Lie on left side with legs together and in line with torso, shoulders and hips stacked. Rest head on left arm and place right hand in front of chest on mat for balance. Contract abs, then inhale and lift right leg to hip height [A]. Exhale, lifting left leg to meet right, toes pointed [B]; continue to exhale as you lower both legs to mat. Repeat for 5-10 reps, then switch sides and repeat.