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.

Scroll down for video 

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

13.559 Responses to 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

  1. Connie berkata:

    Children with disabilities buy viagra online with discover card ** Seadrill, the world’s biggest gas and oil rigcompany by market capitalisation, is to sell part of its NorthAtlantic Drilling subsidiary to take on a strategicpartner with expertise on Arctic operations.

  2. Jeremy berkata:

    International directory enquiries floxifar ciprofloxacin In the popular imagination, Iran is a country of wild-eyed clerics fomenting about American immorality and decadence, a country that sponsors terrorist organizations like Hezbollah, wants to wipe Israel off the map and is probably building a nuclear bomb for just that purpose.

  3. Valentine berkata:

    I’d like a phonecard, please sucralfate generic and trade name Tourre said the sum he earned on paid leave represented his base salary. Michael DuVally, a Goldman spokesman, declined to confirm how much Tourre earned after being placed on paid leave in April 2010.

  4. Molly berkata:

    Thanks for calling coreg doses NEW YORK, Oct 11 (Reuters) – U.S. stocks extended gains onFriday, a day after their biggest rally in more than nine monthsas investors were hopeful for a solution to end the partialgovernment shutdown that would stave off a possible U.S.default.

  5. Randall berkata:

    I’m sorry, he’s buy aitant baikal-pharmacy.com Flows into European equities from U.S.-based funds hit atwo-month high in the week ended Aug. 14, data from ThomsonReuters Lipper service showed, signaling steady investorappetite for the single-currency bloc’s shares.

  6. Jacinto berkata:

    Will I get travelling expenses? allegra trocknungstechnik Business Secretary Vince Cable has insisted he was not undermining Chancellor George Osborne's claim that the UK economy is turning a corner after warning against “complacency” over the burgeoning recovery.

  7. Freddie berkata:

    I live in London protonix and nexium same time For the critics of Obama’s plan, for example, what about the next dictator and the one after that? “If we fail to act, the Assad regime will see no reason to stop using chemical weapons,” Obama said Tuesday night. “As the ban against these weapons erodes, other tyrants will have no reason to think twice about acquiring poison gas, and using” it. And the more conventional these weapons become, the more likely that they could move from states to nonstate actors like al-Qaida. So what happens if the no-chemical-weapons norm is allowed to fade?

  8. Billie berkata:

    The United States fucidin 2 pomad ne ie yarar KABUL, Oct. 15 (Xinhua) — The provincial governor of eastern Afghan province of Logar, Arsala Jamal, was killed and at least 15 civilians were wounded Tuesday morning in a bomb attack in a provincial capital mosque, a provincial source said.

  9. Dennis berkata:

    I came here to study desmopressin acetate injection “I don’t have a lotta money, but my car needs some repair work. I don’t plan on keeping the car too long, but it still needs repairs. So if you could, Kenny, just fix the car just enough so it makes it to Saratoga… and back (to Rosedale).”

  10. Gaston berkata:

    Who do you work for? nombre generico de keflex It took the US about 10 years to destroy its chemical stockpile and Syria is supposed to have one of the largest remaining ones in the world. I do not see how they can physically destroy this stuff inside of a year when they have yet to build the incinerators and they are in the midst of a civil war. Accomplishing the job sounds crazy, right?

Tinggalkan Balasan

Alamat email Anda tidak akan dipublikasikan. Ruas yang wajib ditandai *