Fifteen minutes to a bikini body

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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.

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

Pelvis Stabilize your pelvis by contracting your abdominal; 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.

Stretch to finish Lying on your side, hug top knee in toward your chest, holding stretch; release and repeat on the other side.

The Plan Schedule Perform moves shown above 2-4 days a week as part of your regular exercise program, which should include strength and cardio. You'll do 1 set of each move, taking just 10-15 minutes total.

Warm-up Begin each workout with hip rolls: Lie faceup with knees bent and feet flat on mat and hip-width apart, arms by sides, hips level. Inhale, then exhale, rolling your hips and torso up off the mat by peeling one vertebra up at a time, until your body is in a bridge position, supported by your shoulder blades and feet; avoid arching lower back. Inhale, then exhale to roll back down, sequencing one vertebra at a time, until you're lying back on the mat. Repeat 3-5 times.

Cool-down Finish this series by stretching each muscle group worked, holding each stretch without bouncing for 8-10 seconds. See the end of each pair of moves for suggestions.

Cardio Aim to get 30-45 minutes of aerobic exercise 3-5 days per week. For ideas, see "4 Simple Summer Calorie Blasters," below.

4 Simple Summer Calorie Blasters

For truly efficient fat-burning, apply the "Pilates Form Pointers" at the top of the poster to your aerobic activities (for instance, always use your abs to stabilize your body position), then use some of these tips for an easy way to up your summer fun factor. For each of the activities below, a 145-pound woman will burn from 205 (dancing) to 765 (running a nine-minute mile) calories per hour, depending on intensity.

1. Take it outside. Walk, hike, run, cycle, mountain bike or inline skate for an exhilarating aerobic adventure that will really get your lower body and abs bikini-ready.

2. Just add water. Try deep-water running, surfing, windsurfing, rowing, kayaking or boogie boarding for a wet and wild calorie blast and beach-worthy body.

3. Shake your groove thing. Burn up the dance floor, not to mention extra calories, with supersculpting salsa, ballroom, folk or disco dancing.

4. Be sporty. Try a sport such as tennis, volleyball, badminton, soccer or basketball for the lean and toned look of an athlete.

Buy the Band You can purchase a flex band in most stores that carry fitness equipment and accessories, or you can order one at a variety of fitness equipment Web sites. Prices start at $5, and the amount of resistance each provides varies according to color and manufacturer. Visit pilates.com or stottpilates.com to order or for more information.

Power Up Your Pilates

The main goal of any Pilates exercise is to strengthen and lengthen your muscles while restoring the natural curves of the spine through a balanced work out. With every exercise, you engage your pelvic floor and muscles before moving. This ensures that the body is stabilized and helps you better execute the following Pilates principles Which are also crucial.

Breath Each part of every exercise has a specific breath attached to it that helps facilitate the movement, so don't forget to inhale and exhale as directed. What to do Breathe deeply into the lungs to relax tense muscles and to maintain focus. Inhale through the nose and exhale through the mouth, pulling the navel in toward your spine, lips pursed as if blowing out a candle.

Precision By concentrating on the specific detail of each movement, you'll be able to coordinate body with breath and improve the payoff.

What to do Focus on performing each exercise and every repetition exactly as instructed, paying attention to body placement and breathing; don't forget to set up each exercise according to the form pointers.

Control Pilates takes the body through its full range of motion in all possible directions, but never beyond, so focus on taking your body only as far as it is able while still maintaining command of the movement.

What to do Be mindful and conscious of where your body should be for each move as you're doing it; let the mind initiate each muscle movement.

Fluidity All exercises are performed in a flowing and graceful manner and transition easily from one to another, coordinated with the breath.

What to do

Use the breath to create smooth movements and focus on moving steadily without stopping or jerking into position.

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