15-minute TOTAL TONE-UP

Feel stronger and leaner in four weeks with our at-home Pilates workout

You don't need to spend hours breaking a sweat to get into shape - if you want a workout to target every inch of your body then Pilates should be on your radar. 'Pilates works you from the tip of your toes to the top of your head,' says instructor Louise Buttler, founder of Live Brave*.

It's a low-intensity, low-impact type of exercise that is ultra-effective at strengthening and toning muscles and improving posture and flexibility, without putting stress or pressure on the joints. 'Think quality not quantity,' says Louise. 'Pilates exercises are focused on small, repetitive movements that achieve maximum results - and it's accessible for all ages and fitness levels, too, helping to future-proof the body to avoid injury as we get older.' Ready to get to grips with the basics? Try our four-week plan that will easily fit into your routine so you can look forward to a firmer, more powerful body in no time.

ACTIVATE YOUR CORE

There's a reason that the group of muscles known as your core is referred to as the 'powerhouse' in Pilates. 'Lying at the centre of your body, it's where the solid foundations of your strength are found, but many of us don't know how to engage it,' says Louise. 'A weak core can lead to imbalances in the body, poor posture and injury- often in the lower back - so it's important that this area remains strong.'

To be able to recognise how and when to engage your core during Pilates, Louise recommends starting with these pelvic tilts and breathwork: + Lie on your back with your legs bent and your feet flat on the floor, in line with your hip bones.

+ Inhale with a neutral spine. On the exhale, tilt your hip bones towards your head and suck in your belly, zipping up the pelvic floor muscles. This is when your core is engaged.

THE MOVES