Build a better body with Pilates

Want a taut butt, flat stomach and bearing as regal as Nefertiti's? Practicing Pilates, a series of controlled exercise movements, can develop muscle tone and improve posture. Brooke Siler, founder of the re:AB Studios in New York, recommends doing these five exercises for at least ten minutes every day, building up to 30-minute sessions three or four times a week

SINGLE-LEG STRETCH

Lie on your back with knees pulled into your chest. Lift your head to your chest and extend your right leg to a 45-degree angle off the floor. Place your right hand on the left knee and left hand on the ankle. Press your knee upward into your hand to keep belly scooped and upper body static. If you have back problems, raise the extended leg higher. If you feel neck strain, lower your head. Switch legs, bringing right knee to chest and extending left leg. Repeat for five to eight sets, switching legs evenly and rhythmically.

THE HUNDRED

Lie on your back with knees drawn in to your chest, arms at your sides. Tighten abdominals and, drawing your chin toward your chest, lift your head, shoulders and arms slightly off the mat. Straighten both legs toward the ceiling, then lower them to a 45-degree angle (or wherever you can while maintaining a flat back) and begin pumping your arms briskly as though slapping water. If you feel any strain on your neck, lower your head. If your lower back is strained, bend knees at a 90-degree angle. Pump your arms five times while slowly inhaling, then exhale for five more pumps. Alternate to a count of 100. Lower your upper body and draw knees into your chest.

DOUBLE-LEG STRETCH

Bring both knees into your chest. Scoop your stomach in toward your spine and keep your head and shoulders lifted off the floor. Inhale and, in one smooth motion, stretch arms overhead until your biceps are next to your ears and straighten your legs to a 45-degree angle. Tighten your bottom and keep your inner thighs squeezed together to support your lower back. Exhale as you sweep arms around and return your legs to starting position. If your lower back feels strained, lower your head and raise legs to a 90-degree angle. Do five to eight reps.

THE ROLL UP

Lie on your back and place both feet flat on the floor about a beach ball's distance from your bottom. Squeeze your knees and feet together and stretch arms overhead. Inhale and bring arms forward to grab the backs of your thighs. Slowly lift your upper body to a seated position and extend your legs in front of you. Exhale and stretch your arms toward your toes. Inhale and reverse the movement, bending knees and then slowly rolling back on the mat as you exhale. Tip: If it's too difficult to roll up from lying flat on your back, start by sitting up with your hands under your thighs. Inhale and roll back until your arms are straight, and then exhale as you roll back up to the starting position.

ROLLING LIKE A BALL

Sit on the edge of a mat with knees bent and heels close to your bottom. Balance on your butt and tuck your head between your knees while clutching your ankles or the front of your lower leg in each hand. Inhale and slowly roll back, keeping your feet together and close to your butt. Continue rolling until the back of your shoulders touches the mat. Keep your elbows lifted and your head tucked between your legs. Do not roll onto your neck or allow your head to touch the mat. To stay balanced, keep your eyes open. Look toward your stomach as you exhale and roll back up to the starting position. If you're less than flexible or have trouble balancing, place your hands under your knees or on the backs of your thighs with your elbows wide. Repeat five to eight times.

A PILATES SUCCESS STORY

DON'T THINK OF PILATES AS ALL CRUNCHES, ALL THE TIME. IT'S A HEALER THAT CAN HELP PEOPLE WHO HAVE BEEN INJURED. TEN YEARS AGO, AS A MEMBER OF THE DANCE THEATRE OF HARLEM, MARJORIE ORON HAD A LIVELIHOOD THAT DEPENDED ON KEEPING HER BODY IN SHAPE. BUT THE YEARS OF DANCING BEGAN TO TAKE THEIR TOLL, AND ORON SUFFERED FROM CHRONIC TENDONITIS AND BURSITIS IN THE ANKLES, CAUSING HER CONSTANT PAIN. "DANCE OFTEN PUTS A LOT OF WEAR AND STRAIN ON YOUR JOINTS," SAYS ORON, 37. WHEN TRADITIONAL MEDICINE FAILED TO END HER SUFFERING, ORON TURNED TO PILATES. "PILATES HELPED ME STRETCH AND STRENGTHEN MY MUSCLES WITHOUT PUMPING THEM UP, AND GAVE ME MORE CONTROL OVER MY BODY." AFTER A MONTH OF PRACTICING THREE TIMES A WEEK FOR AN HOUR, ORON BEGAN TO SEE RESULTS. IN FACT, SHE BECAME SUCH A DEVOTEE, SHE NOW RUNS A PILATES STUDIO IN THE NETHERLANDS.

TRAINING TIP: To make sure you're using proper technique, Brooke Siler, author of The Pilates Body Kit (St. Martin's Griffin), suggests beginners take a few classes with a Pilates Guild-certified instructor. To find a Pilates-certified class in your area, check out pilatesguild.com.