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Sofia Vergara's Sexy and Sculpted Pilates Workout

Yes, Sofia Vergara hit the genetic mother lode: killer curves in all the right places, jaw-dropping beauty, and that hair! But that doesn’t mean she coasts. “Sofia trains hard and lifts heavy weights,” says Jennifer Yates, a Lagree Fitness master trainer and owner of Studio Metamorphosis in Pasadena, CA, who has worked with the Modern Family star for a year now. “She understands that you have to challenge yourself to see a difference.” The duo works out five or six days a week for at least an hour. “Sofia likes the Lagree Method because she sees results quickly, and it’s easy on her joints while still being high-intensity,” says Yates. It’s a Pilates-inspired workout that uses an amped-up reformer called a Megaformer, a machine with a sliding platform that’s outfitted with springs and cables, to boost strength, flexibility, and balance. Sofia has one in her home gym, but she also uses weights and kettlebells. We asked Yates to give us a peek at some of Sofia’s favorite sculptors and adapt them to the floor. The payoff: a lifted butt, flat abs, and sculpted arms.

How it works: Do these moves back-to-back without resting 3 days a week. Repeat the series once if you have time

Total Time: up to 30 minutes

You will need: Free weights, Resistance band, Sliding discs

1. Elevator Lunge

A.

Stand with feet hip-width apart and your right foot on a Gliding Disc or towel on a slick floor, hands on hips.

B.

In 4 counts, slide your right foot back and lower into a lunge until your front thigh is parallel to the floor. In 4 counts, slide your foot in to return to standing. Continue for 2 minutes, then switch legs and repeat.

2. Dumbbell Wall Sit

A.

Hold dumbbell with both hands in front of chest, elbows bent, and stand about a foot or so from the wall. Lean back against it and slide hips down until thighs are parallel with floor and knees are aligned over ankles.

B.

Hold for up to 60 seconds, then put the dumbbell on the floor and try to hold for another 60 seconds.

3. Teaser With Gliding Disc

A.

Get in plank position with hands under shoulders and each foot on a disc or both on one towel. Turn lower body to the left, cross legs and stagger feet so right foot is in front of left. Your body should be straight from head to heels.

B.

In 4 counts, lift hips and slide feet in (don’t worry if you can only go a few inches at first). Slide back out in 4 counts and repeat for 1 minute. After the final rep, lower onto your right forearm (side plank) and extend left arm up; hold for 1 minute, then switch sides and repeat from the beginning.

4. Tailbone Angel

A.

Anchor center of resistance band in front of you and hold a handle in each hand. Sit tall, lean back, and bring knees toward chest so you’re balancing on your tailbone. Extend arms with palms facing each other.

B.

In 4 counts, draw arms out to sides at shoulder level as you straighten legs up on the diagonal. Take 4 counts to return to the starting position and repeat for 1 minute.

5. Side Leg Sweep

A.

Hook one handle of the resistance band around your left foot and kneel on the floor with knees under hips and hands under shoulders. Anchor the band under your hands and extend left leg out to the side (band should not have any slack).

B.

Take 4 counts to draw leg behind you to hip height, then bring it to the left again in 4 counts. Continue for 2 minutes, then switch sides and repeat.

6. Cheerleader Arms Circle

A.

Kneel on the floor and anchor center of resistance band at chest height in front of you. Hold a handle in each hand and extend arms forward, palms facing down.

B.

Keeping torso still, draw arms up so biceps are close to ears (channel your inner cheerleader!), then lower them out to the sides to shoulder level. Circle them down and back up to the starting position and repeat for 30 seconds, then switch directions and repeat (circle arms out to sides first, then up).

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