It takes hard work to have a strong and lifted derriere, and actress Sofia Vergara is living proof of this. Anna Kaiser, who trains the Modern Family [1] actress, knows this better than most. "Sofia loves to tone, [performing] small contractions in the muscle to really burn it out," says Anna. "She's also a real stickler on form — it's very important to her."
When it comes to working that backside, Anna and Sofia focus on a mix of bodyweight exercises [2] and performing a series of high reps mixed with low weights. It's paying off, too — just take a look at this recent red carpet look Sofia wore. For anyone wanting to get a strong and toned butt, Anna shared with us a sneak peek of three exercises from her soon-to-be-released workout DVD [3], Happy Hour. All three exercises happen to be moves that Sofia does herself during private training sessions with Anna.
Curtsy Lunge and Kick
Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
Press off the right foot and kick the left leg straight out to the side while balancing on your right leg. Perform 10 times, slowly with control. Then repeat on the other side.
Heel Clicks
Start by standing with your feet slightly wider than shoulder-width apart with a bend at the knees (like you are in a wide squat).
Using momentum, jump up into the air and click your heels.
Land back with feet parallel and knees bent. For more of a challenge, go deeper into the squat upon landing. Repeat 10 times.
Resistance Band Booty Extension
Grab a resistance band in both hands. Come down on all fours, and put your right foot in the loop of the resistance band while holding the handles on the floor right under your shoulders.
Extend the right leg straight behind you against the resistance band, and then bend halfway in. Repeat 20 times, then perform on left side.