How Did Zoe Saldana Get Fit For Columbiana?

Well, that title is kind of misleading.

What we mean to say is, “How did Zoe Saldana get more fit for Columbiana?” because let’s be serious: gurl has always looked good!

The answer, of course, is that she has a hollywood trainer. But, you don’t need access to one to do some of the things she does to stay in top shape for these intense roles!

“Exercise is a big part, and so is nutrition. What’s often overlooked is balance,” Moyer says. “You don’t have to be extreme with either to look great and feel great.”

You’ll Need: An exercise ball, a resistance band, a cable rack, and an exercise mat.

How it Works: Moyer’s workout for Saldana is a great one for toning because it works the whole body with a definite focus on the legs. The upper body moves will help define without any threat of getting bulky, as well as working the core hard.

Before beginning this workout, start with a 5 to 10 minute warm-up on an elliptical machine or treadmill to get the body warm.

STEP 1: Squats with Exercise Ball and Resistance Band

How to do it: Place the ball against a wall and stand with your back against it so that your lower back curves naturally with it. Your feet should be in a position so that when you squat down, your knees stay in line with your heels. When you squat down, you should roll with the ball, keeping your lower back extended.

At the bottom of the squat, Moyer likes to have Saldana hold a resistance band at arm’s length and pull it apart so that the band comes across her chest, working the rear delts.

Complete 12 to 15 reps, making sure each rep is very slow and controlled.

That wasn’t so bad… Wait, there are more steps?? BRING IT ON!

STEP 2: Cable Push-Pull

How to do it: In a nutshell, you’re squatting down, you’re pulling, you’re pushing, you’re rotating at the hips. It’s very hard to explain because there’s so much going on, so here’s a link to a video demonstration from Steve Moyer himself!

Complete 12 to 15 reps on each side.

STEP 3: Plank Push-Ups

How to do it: Start in a plank position, keeping your body aligned from head to toe. Work yourself up into a push-up position one arm at a time with as little body movement as possible.

Remember that you’re not doing a push-up, you’re just transitioning from a plank position to a push-up position. Make sure you switch which arm you use first from set to set. For reps, this will be a natural progression.

├óΓé¼┼ôYou may start out only being able to do 3 or 4. Just try to keep adding more each time you do them ├óΓé¼ΓÇ¥ you’ll be surprised how quickly you can improve in this exercise,├óΓé¼┬¥ Moyer says. ├óΓé¼┼ôIf you can do 10, that’s great. If you can do 15, you’re rockin’. If you can do 20 or more, you’re a rock star!├óΓé¼┬¥

STEP 4: Walking Lunges

How to do it: Start in a standing position. Next, take a step that is much longer than your normal walking step, then stop and don’t let your momentum carry you forward.

Dip straight down so that your front knee stays in line with your front heel. If your front knee is extending past your toes, you’re putting too much stress on your knee, which can cause injuries. Your back knee should come very close to the ground but it shouldn’t touch it. Come straight back up and step into your next lunge.

├óΓé¼┼ôFor beginners, 12 to 16 steps is a great starting point,├óΓé¼┬¥ Moyer says. ├óΓé¼┼ôAs you get stronger, add reps until you’re doing 30 to 40 total steps with weight.├óΓé¼┬¥

STEP 5: Ball Hams with Exercise Ball

How to do it: Lie down flat on an exercise mat with your hands by your sides, palms down. Put your feet on top of an exercise ball with your legs extended and no bend in the knees. The back of your heels should be on the top middle of the ball.

Next, lift your hips so that you’re doing a reverse plank — your body should be a straight line from your feet to your shoulders. Keeping your hips steady and where they are, pull the ball in towards your glutes with your heels.

Keeping a slow and steady pace, roll the ball back to the starting position. Be sure to keep your hips up off the mat so that your body stays aligned. You can use your hands on the mat to stay steady. Complete 6 to 8 reps for a beginner and up to 15 reps as you get stronger.

Damn, Zoe! You put in some hard work to get ready for this role!

We believe it too, you totally kicked a healthy amount of ass during it!

Keep it up!

[Image via WENN.]