We spoke with Agent Woman and New York City’s go to Pilates instructor, Nwando Emejulu, to find out the best way to achieve results with an at home workout. Nwando shares her favorite pieces of at home workout equipment, the best routine if you only have 20 minutes to spend, as well as the best way to tone your abs, butt and legs.

What is the best way to tone the abs, butt and legs at home?
The best way to tone the abs, butt and legs at home is squats and planks. The squats can be weighted to your preference to add more challenge. Planks are great way to tone your upper core, transverse abdominals and obliques.

Can you tone the butt by walking up flights of stairs? How many flights and how many days per week?
Walking up a flight of stairs will tone your glutes, hamstrings, quadriceps and strengthen your core. I recommend walking up a flight of stairs 2-3 times per week for 30 minutes (or 15 minutes in you are low on time). You will notice a considerable difference in your glutes and overall cardio endurance.

What is some of your favorite at home workout equipment?
I love working out with a 9 inch Pilates ball, ankle weights, hand weights, and resistance bands.

If someone only has 20 minutes to spend on a workout, what are the top exercises you recommend?
I recommend alternating between bodyweight squats 12-15 reps, lunges 12-15 reps, plank on the hands or forearms, hold for 30 seconds, and side planks hold for 30 seconds on each side. Overhead triceps extension 12-15 reps and pushups 12-15 reps. I recommend 2-3 rounds for each exercise.

Is it important to alternate workout routines?
It’s important to alternate workouts to avoid workout plateau, exercise boredom, and I think it keeps the brain stimulated and healthy. It’s a great way to avoid injuries and overuse of the same muscles and joints

How many days per week do you suggest Pilates to accomplish the lean, toned results that Pilates is known for?
I suggest Pilates 3-4 times a week. Ultimately pay attention to what your body is telling you.

Do you have a go to stretch to recover from long hours at the computer or sitting too long?
One of the best stretches is the “happy baby stretch/pose”. You can stretch the inner thighs, hamstrings, groin, hips and back. Thoracic extension to open the chest (correct your posture) and it stretches the mid back.