Jen Selter may be one of the most widely recognised fitness celebrities on the plant, thanks to her Instagram 'belfies’.
So what is a “belfie”?
A belfie is simply a selfie snapped of your butt or butt selfies.
Jen Selter claims that she has never had a personal trainer in her life. Instead, she simply watched what the personal trainers in her gym would have their clients do. From there she would then put what she saw to action in her own workouts.
Like any body part you want to improve, your glutes require a great deal of consideration, and we're not simply talking about squats, leg curls, and leg presses. Of course, those are amazing moves to help shape your booty, however to truly highlight those curves, you have to do more isolation work.
Here we’ve listed Jen Selter’s five favorite glute-focused moves in a single routine.
The donkey kick is one of Jen Selter’s favorite moves, you can see her regularly performing this on her Instagram.
1. To perform a donkey kick you need to start on all fours with your hands shoulder-width apart and knees hip width.
2. Then, keeping your right foot flexed and leg bent, extend your right leg and press your heel toward the ceiling until your foot is directly above your butt.
3. Return to the start position.
Do one set of 15 reps before switching legs, and you'll definitely feel it in your glutes.
The most important thing to remember when performing a donkey kick is to really focus on squeezing your glutes at the top of the movement.
Jen Selter typically performs this movement as the second exercise in her workout. Fire Hydrant’s are an excellent way to really hit the glutes from a different angle. It is a great way to ensure your glutes get a great all-around workout.
1. Start on all fours, knees directly under your hips, and hands directly below your shoulders.
2. 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. Keep your pelvis stable.
3. Slowly lower your leg back to starting position.
Do just one set. Repeat 15 times for one leg before switching sides.
This particular exercise does actually require a chair. Jen Selter’s preference is to use a fairly tall chair.
1. To perform a Chair Kick you should stand with your feet together holding onto the back of the chair at arm's length for balance.
2. Then from there you need to lean slightly forward and lift your right leg directly behind you, making sure to keep your knee straight but not locked.
3. Squeeze your glutes really hard, making sure to keep your hips square to the chair and not rotated, which reduces the focus on the target area.
4. Raise your leg as high as you can, then lower it under control and return to the start position.
Do 10 reps for one leg before switching sides.
The Squat Pulse is one of the best butt exercises, guaranteed to get your booty burning!
1. Start standing with your feet hip-width apart and arms stretched out in front.
2. Then Squat down keeping your knees in line with your toes, be sure to keep your core tight and back straight.3
3. Now the fun/tiring part, at the bottom of the movement your thighs should be about parallel with the floor; this is where you'll start the pulses.
4. To perform the pulses, rise up and descend no more than about 6 inches, repeating this motion at least 10-15 times.
You should do three sets of 10-15 reps.
Jen Selter uses the squat kick as her finisher move, it is a great add-on to a typical squat. When performing a Squat Kick you'll notice immediately how it targets your glutes at the end of a squat.
1. To perform a Squat Kick, stand with your feet just outside hip-width apart and your toes slightly turned out.
2. Then keeping your arms straight in front of you, slowly descend into a deep squat. (Make sure you go deep enough)
3. Push back up to the top position and in one continuous fluid motion lift one leg directly out to your side as high as you can.
Do 10 reps and then switch legs, doing three sets.
Olympic weightlifting is probably the best way of lifting to mimic the way you use your body in real life. It involves, strength and power and really gets all your joints working in all the movements.
We've all heard the term "superfood" before, and all the health benefits associated with consuming them, superfoods have seen a surge in popularity in recent years. But what are superfoods?
Plenty of guys out there do showcase 21+ inch arms but very few of them actually carry around lean muscle mass, I mean if you’re 20%+ body fat those arms just don’t look as impressive lets face it.