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Look 10 Pounds Thinner Instantly

Most "instant results" promises are too good to be true. Not this one. This yoga and Pilates workout will lengthen and strengthen your body and dramatically improve your posture for an instantly longer, leaner shape.

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Jay Sullivan
Jay Sullivan
Gentle Cobra
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
Jay Sullivan
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Beginner: Seated Spinal Twist

What you'll need: A mat

Targets: Neck, shoulders, back, obliques, and hips

  • Sit with legs extended, abs engaged, back tall.
  • Bend right knee and put foot outside of left thigh. Bend left knee and tuck foot by butt.
  • Lift left arm overhead, rotate torso to right, and lower left elbow to right knee. Put right palm on mat.
  • Hold for 5 breaths.
  • Rotate to center, then to left. Return to start.
  • Switch sides; repeat.

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Beginner: Hands Clasped

Targets: Shoulders and chest

  • Stand with feet hip-width apart, knees slightly bent, abs engaged, back tall.
  • Extend arms at shoulder level in front of you, palms in.
  • Reach arms back and interlace fingers, thumbs touching tailbone.
  • Roll shoulders back, open chest, and lift hands toward ceiling behind you.
  • Hold for 1 minute, breathing deeply.

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Beginner: Gentle Cobra

Targets: Back

  • Lie facedown on mat with legs extended, feet together, toes pointed, hands under shoulders, elbows by sides.
  • Squeeze glutes, press palms and legs into floor, and slowly lift chest forward, arching back and keeping elbows bent.
  • Hold for 5 deep breaths; lower.
  • Do 3 reps.

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Intermediate: Head to Knee

Targets: Back, obliques, and hamstrings

  • Sit with legs extended, abs engaged, back tall. Bend right knee and bring sole of right foot to left thigh.
  • Hinge torso as far forward over left leg as you can, keeping back flat, shoulders down, chest open, left foot flexed.
  • Hold for 5 breaths, lengthening on the inhale, stretching deeper on the exhale.
  • Switch sides; repeat.

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Intermediate: Locust

Targets: Shoulders, chest, back, abs, glutes, and legs

  • Lie facedown with arms by sides, palms up, forehead on mat, legs extended and together, toes pointed.
  • Squeeze glutes, exhale, and lift head, chest, arms and legs off mat.
  • Turn palms in and reach arms toward toes, keeping them parallel to floor, pulling shoulder blades together.
  • Hold for 30 seconds; exhale to release.
  • Do 2 reps.

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Intermediate: Cat/Cow (with Knees Lifted)

Targets: Abs and back

  • Start on all fours, with toes tucked under and knees lifted a few inches, calves parallel to floor.
  • Round spine and drop head to look at belly button; hold for 30 seconds.
  • Keeping knees lifted, arch back so belly lowers toward floor, and lift head; hold for 30 seconds. Release.
  • Do 5 reps.

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Advanced: Prayer Twist

Targets: Chest, back, obliques, glutes, and legs

  • Stand with feet together, abs engaged.
  • Squat, keeping legs together.
  • Rotate torso to right, bringing left elbow outside right knee without rounding back. Bring palms together, elbows out, and rotate right shoulder up and back, forming a straight line from elbow to elbow. Look up.
  • Hold for 5 breaths. Press into feet and release.
  • Switch sides; repeat.

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Advanced: Bow Pose

Targets: Shoulders, chest, back, abs, hips, and legs

  • Lie facedown, arms by sides.
  • Bend knees, bringing heels toward butt, and grab ankles, palms in.
  • Lift thighs off mat and heels away from butt.
  • Pull shoulder blades together, keeping shoulders down, neck long, and chest open.
  • Hold for 30 seconds.
  • Rest for 3 breaths.
  • Do 2 reps.

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Advanced: Lifted Back Bend

Targets: Arms, chest, back, obliques, glutes, and legs

  • Lie faceup, knees bent, feet hip-width apart.
  • Bend elbows and put palms behind shoulders, fingers back.
  • Press into palms and feet, lifting hips into a back bend.
  • Shift weight onto legs and lift right hand.
  • Extend left leg, toes pointed forward.
  • Hold for 5 breaths. Gently lower.
  • Switch sides; repeat.

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