If you’re looking for a simple lower body workout, Sofia Vergara‘s trainer Jennifer Yates has developed an exercise routine that took three years to refine, one that she uses with the Modern Family star to build lower body lean muscle.
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“Sofia wants to build muscle and have that look—she likes curves,” said Yates, a former ballerina, celeb trainer and founder of Studio Metamorphosis, to Marie Claire.
Yates refers to the series she created as the “Seat of Power” workout, according to Well+Good, which is not only easy to follow; if you feel like skipping a day, that’s okay, too! The star often takes long pauses between workouts depending on her schedule. Just remember Sophia’s philosophy: #nopainnocake.
Ready to work? Keep reading to see all of Sofia’s moves for that lean, curvy figure.
Step 1: Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Step 2: Next, lower yourself downward until your chest almost touches the floor as you inhale.
Step 3: Now breathe out and press your upper body back up to the starting position while squeezing your chest.After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
“Clams are excellent for strengthening the outer hip and often recommended for both prevention and rehabilitation of hip injuries,” said Emily Booth, EDG Cycle Program Manager at LifeTime Fitness.
Step 1: Begin by lying on your side on the ground. Have the band wrapped around your thighs. Support your head on your bottom arm. Flex the hips to 45 degrees and the knees to approximately 90 degrees, with your right leg directly on top of your left. This will be your starting position.
Step 2: Initiate the exercise by abducting your top leg, pushing your knee away from the midline of your body. Maintain contact between your feet throughout the movement. Pause at the top of the motion, and then return to the starting position.
Step 1: Come to all fours and slide a dumbbell into the crease behind your knee. Bend the leg to squeeze it into place. Flex the foot.
Step 2: Exhale and press the bent leg up like your stamping your foot on the ceiling. Try to get the thigh parallel with the floor. Do this lift without shifting your weight into one side. Keep the hips square to the floor and let the back arch a little. Bring the knee back down, but don’t rest! Send back up for another rep!
Step 1: Start by sitting down and placing the ball underneath one foot. Lie back with your hands at your sides, then pull the belly button into the spine. Lift the opposite leg straight up over the hip. Once you’re braced, squeeze the glutes and lift into your bridge.
Step 2: Remain in your bridge as your lower the leg. Keep the leg straight and long. You’ll want to drop your hips, so squeeze your lats, core and glutes to keep the hips lifted. Imagine the hip of your moving leg as a pivot point or hinge. Everything else remains stable.
“Keep the movement controlled and really concentrate on firing your glute,” Booth said.
Step 1: Wrap the resistance band around your ankles. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.
Step 2: Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position. Repeat for the recommended amount of repetitions.
“Maintain the alignment between the hips, knees, and feet,” Booth said. “Avoid letting the knees bow out or collapse inward.”
Step 1: Lean your back against a wall, making sure that your whole back is touching the wall. Your feet should be about two feet from the wall and about shoulder-width apart from each other.
Step 2: Slowly slide your back down the wall until your thighs are parallel to the ground. Aim for a 90-degree angle. Keep your weight in the heels of your feet and make sure your knees are behind your toes. You should be able to tap your toes. Keep your back flat against the wall. If it starts to arch, slide up until the small of your back is touching the wall again.
“Incline walking is a great cardio workout that not only torches calories, but also really fires up the muscles of your legs and glutes,” Booth said. “Also, avoid holding onto the rails (which is essentially cheating).”
Step 1: Raise your treadmill up to a 6-percent incline and a speed of 3.0-5.0 mph, depending on the level. Walk for 2 minutes. Raise the incline 1-2 percent higher every minute after that. Walk for 20-30 minutes, pumping the arms to increase the heart rate. Advanced clients may raise the arms up straight to the ceiling to engage the core more. (via Well+Good)
“When stretching the quads, keep your knees aligned and to feel it deeper, try to engage your glute at the same time,” Booth said.
Step 1: Lie on your side with your arm under your head to support a neutral spine. Keep the hips straight and stack the legs one on top of the other.
Step 2: Bend the top leg so the heel comes toward the hips. Use your top arm to direct it and help push the heel toward the body for a deeper stretch.
“For effective foam rolling, go slowly and when you feel a tender spot, hold it there for about 30 seconds or until you feel the discomfort reduced,” Booth said.
Step 1: Come to your side and place the roller under the bottom leg below the hip bone. Stack or stagger the feet. You can also place the top leg in front of you like a kickstand for better balance. Stay low by propping yourself up on your elbow.
Step 2: Move the roller under the leg by shifting the entire body toward your head, then toward your feet. Do not roll over the hip bone. Stop and rest of the pressure over sore or knotted areas.
