A Pilates instructor has revealed the 24-minute no equipment workout she swears by for a toned body all year round, and explained how to replicate it at home

A Pilates instructor has revealed the 24-minute no equipment workout she swears by for a toned body all year round, and explained how to replicate it at home.

was just 15 years old when she first came across Pilates as a form of exercise, with claims it could create a stronger, longer and leaner looking body by practicing three to four times a week.

Now 32, Denise runs her own studio in Sydney, , to offer other Australians the opportunity to improve their posture and tap into smaller muscles rarely moved in a typical gym class.

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Denise Mellas (pictured) was just 15 years old when she first came across Pilates as a form of exercise

Denise Mellas (pictured) was just 15 years old when she first came across Pilates as a form of exercise

Denise Mellas (pictured) was just 15 years old when she first came across Pilates as a form of exercise

Now 32, Denise (pictured) runs her own studio in Sydney, Soho Inspired Body, to offer other Australians the opportunity to improve their posture

Now 32, Denise (pictured) runs her own studio in Sydney, Soho Inspired Body, to offer other Australians the opportunity to improve their posture

Now 32, Denise (pictured) runs her own studio in Sydney, Soho Inspired Body, to offer other Australians the opportunity to improve their posture

To tone the arms, she recommends pushups, but keeping your arms beside your torso when you move towards the ground to target the triceps.

For a pectoralis pushup – which is the typical kind – you want to drive your arms out to either side of the room as you push towards the floor and away.

When it comes to the glutes Denise favours a ‘side leg series’ that involves lying on your side, ab curls for the abdominals, calf raises for the calves while in a squat hold and ‘swimming’, or moving your arms and legs up and down while you lie on your stomach, to strengthen the back. 

Denise has created a 24-minute workout for FEMAIL readers to shape and tone their entire bodies from home

Denise has created a 24-minute workout for FEMAIL readers to shape and tone their entire bodies from home

Denise has created a 24-minute workout for FEMAIL readers to shape and tone their entire bodies from home

For a pectoralis pushup - which is the typical kind - you want to drive your arms out to either side of the room as you push towards the floor and away

For a pectoralis pushup - which is the typical kind - you want to drive your arms out to either side of the room as you push towards the floor and away

For a pectoralis pushup – which is the typical kind – you want to drive your arms out to either side of the room as you push towards the floor and away

When it comes to the glutes Denise favours a 'side leg series' that involves lying on your side and raising your leg up and down

When it comes to the glutes Denise favours a 'side leg series' that involves lying on your side and raising your leg up and down

When it comes to the glutes Denise favours a ‘side leg series’ that involves lying on your side and raising your leg up and down

She has created a tutorial for each of these exercises on

Many of them What Are The Difference Between Yoga And Pilates? included in her , which also incorporates lunges, a shoulder bridge and planks.

All you need is a comfortable yoga mat and a flat surface to perform the moves, although you can add ankle weights to enhance the difficulty level. 

Pilates became a go-to online workout for a number of men and women during the coronavirus lockdown because it involves very little equipment and can be completed in small spaces. 

Pilates became a go-to online workout for a number of men and women during the coronavirus lockdown because it involves very little equipment and can be completed in small spaces

Pilates became a go-to online workout for a number of men and women during the coronavirus lockdown because it involves very little equipment and can be completed in small spaces

Pilates became a go-to online workout for a number of men and women during the coronavirus lockdown because it involves very little equipment and can be completed in small spaces

<div class="art-ins mol-factbox femail" data-version="2" id="mol-a50b9dd0-af5e-11ea-b4dd-59cb8487f328" website instructor shares the workout she swears by for a toned body

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