Did you know the famous fitness lover and Instagram star Jen Selter has a butt that defies all logic and physics — one that’s helped her accrue a following of more than 12.5 million people on Instagram?
While Jen isn’t a certified fitness trainer, she credits the exercises below for helping her sculpt one of the internet’s most recognizable booties.
1. Squat Pulse
First, you need to stand up with your legs at hip’s width apart with your toes turned outward. And your arms straight out in front of you and then you need to squat down, keeping your glutes and abs tight. And also make sure to keep your knees in line with your toes and your back straight.
Next, you need to stay in this position. And then you need to raise and lower your butt slightly as if you were bouncing and to bounce 15 times and return to your starting position. You need to repeat this movement in 3 sets of 15 repetitions and then use dumbbells to get a deeper stretch.
2. Squat Kick
So, these are just regular squats. But except that when you stand up you need to raise your straight legs to the side as high as possible. Complete all your reps, then repeat on the opposite side.
3. Lunge Pulse
Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times
4. Squat Steps
Stand with your feet together, toes pointing forward with your hands held together at chest height. Keeping your knees behind your toes, bend your knees and sit back into a squat with your thighs nearly parallel to the ground. Without standing up, take a large step out to the left, then bring your right foot to meet your left foot. Next, step your right foot out to the right and bring your left foot to meet it, ending in starting position. That’s one rep
5. Squat Together
Stand with your feet together, toes pointing forward with your hands held together at chest height. Keeping your knees behind your toes, bend your knees and sit back into a squat with your thighs nearly parallel to the ground. Keeping your butt low to the ground, hop both of your feet out so they’re wider than shoulder-width apart, landing with your toes angled slightly outward and lowering your butt into a deep squat. From this position, hop your feet back together, landing in a squat position. That’s one rep. Continue without fully extending your legs.
Start on all fours, knees directly under your hips, and hands directly below your shoulders.
Keep your back and neck straight and look forward. Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor. Do 12 lunges. On the last repetition, keep your leg back and pulse up and down 12 times. After you’re finished repeat the exercise on the opposite side.
7. Chair Kickback
Face a sturdy chair, couch, or table, and place your palms on its surface. Bracing your abdomen and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling. Do 15 repetitions. On the last repetition, keep your leg lifted so it’s parallel to the floor. Pulse your leg up and down 15 times.
Source: Train Hard Team