Sculpt a killer body like Sarah’s

You don’t always need a reformer machine to get results from reformer Pilates. These kit-free exercises will tone every inch. If it’s good enough for Ms Kohan...

1 ROLL DOWN (a) Stand with your feet together, leaning back slightly against a wall. (b) Keeping your knees soft and arms relaxed, roll your spine down vertebra by vertebra. Slowly reverse the movement to the start. After 10 reps, let your body hang in a forward bend with your abs engaged. Hold this pose for 30 seconds, then slowly return to standing.

2 TEASER (a) Lying flat on your back, extend your arms and legs away from your body. (b) As you exhale, slowly draw your arms, torso and legs up, engaging your abs. On the inhale, slowly reverse the movement, ready to go again. 20 reps should do it.

3 SWIMMING (a) Lying on your stomach, draw your abs in towards your spine and extend your arms and legs away from your body.

(b) Raise your left arm and right leg, keeping your pelvic area stable. Lower your left arm and right leg to the floor while simultaneously raising your right arm and left leg. Repeat, alternating sides, for one minute.

4 SIDE KICK (a) In a side plank with your left leg stacked on top of your right and your left hand on your hip, slowly raise your left leg, keeping your core engaged. (b) Reverse the movement, and that’s one rep. Keep going for 10 reps, then swap sides. Keep it slow and controlled for maximum gains.

5 SINGLE-LEG CIRCLES (a) Lying on your back with your arms by your sides, extend your right leg to the ceiling. Slowly circle your leg outwards for 10 revolutions, allowing your pelvis to move freely. (b) Lower your right leg to the floor, then repeat the move with your left leg. On your next set, circle your legs inwards. Keep your pelvis still for a challenge.

6 SINGLE-LEG STRETCH (a) On your back again, draw your knees up over your hips and bend them at 90°. Raise your shoulders off the ground, then extend your right leg parallel to the floor, while holding your left leg in place. (b) Draw your right knee back up, then repeat the movement with your left leg. Keep alternating for 20 reps – 10 on each side.

7 BRIDGE (a) Still on your back, hands palm-down at your sides, raise your knees, keeping your feet flat on the floor under your knees. (b) Engage your abs and raise your hips to create a straight line from your shoulders to your knees. Hold this pose for 30 seconds. This one’s tough, but, to make it tougher, try it with your arms in the air. You masochist, you.

8 PLANK SINGLE-ARM SWAP (a) Begin in a high plank with your feet slightly wider than hip-width apart. (b) Draw your abs in towards your spine and keep pushing through your heels. Slowly raise your left hand to your right shoulder and hold it there without moving for 30 seconds. Return to high plank, then repeat with your right arm.

9 SEESAW (a) Lying on your stomach, extend your arms and legs away from your body. (b) Breathing in, raise your upper body and arms. Then, as you exhale, lower your upper body and, engaging your glutes, raise your legs, making sure they stay straight at all times. Do 20 reps, rocking on your pelvis with your body taut like a plank of wood. Or, you know, a seesaw.