With over 5 million followers on Instagram to date, Jen Selter’s tantalizing booty is probably the most famous rump on social media.
This woman who is barely entering her twenties lives on New York’s Upper West side with her mom and gets hundreds of inquiries every day on how to get a traffic-stopping ass. The good news for us is that this workout maven is more than generous with her workout advice.
Read on for the top five Jen-Selter-certified workout moves designed to craft the perfect derriere.
1. Glute-focused Cardio
You can’t ignore cardio in your quest for a bigger butt – you just don’t want to overdo it. Before you even think of doing your first squat, do 15 minutes on the treadmill or around the block to get your muscles warmed up. Jen advices switching your cardio routines around to ensure maximum effectivity.
She particularly recommends walking backward on a treadmill to make it more challenging since you will be using more muscle groups to maintain your balance. A higher incline means a better workout for the glutes. She personally does 5.5 miles on a treadmill on a high incline, but feel free to start slow and build up your strength before trying anything too advanced.
2. Chair Kicks
You don’t even need a gym to do these – simply pick out a tall chair and stand away from the chair at about an arm’s length, while keeping your feet together. Slightly lean forward and slowly lift your left leg behind you as high as you can. Keep knee straight but not locked and it’s important that your hips be parallel to the chair, and not twisted at an angle. Squeeze your butt muscles throughout and after 2 seconds slowly go back to starting position.
Do at least 10 reps in each leg if you’re a beginner, gradually increasing reps every week until you are able to do 20 reps per leg.
To make sure you don’t hit a plateau with these glute exercises, get a pair of ankle weights and strap them on as soon as you find these workouts becoming a little too easy.
3. Donkey Kicks
Jen considers this her go-to move when it comes to toning her butt. An oldie but goodie, donkey kicks are a great way to kickstart your body into a booty-specific gym session.
Get down on your hands and knees, making sure that your knees are hip-width apart, and your hands, shoulder-width. Keep your right leg bent with your foot flexed and slowly extend your right leg with your heel towards the ceiling, only stopping when your foot is directly above your glutes.
Remember to constantly squeeze those glutes until you return to starting position. Don’t let your right knee touch the ground to keep your butt muscles tense. Do at least 15 reps per leg to feel the muscle burn. If you’re going for the advanced workout, Jen suggests adding ankle weights (she likes using 15-20 pound weights).
Like with the above exercise, you want to make sure you keep things as challenging for your butt muscles as possible – strap on a pair of ankle weights as soon as you find these kicks becoming easy-peasy.
4. Squat Pulses
Now that you’re starting to feel the intense burn from your butt-lifting workout, here’s a move to really work those glutes hard (don’t worry, it’s worth it!).
Stand straight with your legs apart just slightly wider than shoulder width. Toes should be oriented to opposite sides and your arms are raised straight in front of you. Slowly squat down, carefully maintaining alignment of your knees to your toes.
Keep your back straight, abs tight and butt muscles squeezed. You would know if your squat is low enough when your legs are parallel with the floor. Now comes the fun part: pulses. Rise up and down in miniscule movements, no more than 6 inches for 10-15 times per interval before standing up to go back to starting position. Do at least 15 of these per repetition and feel the butt burn in no time.
5. Doggy Hydrant
The great thing about this part of the workout is that it targets your glute muscles from a different angle so you can be sure that your butt gets an all around workout.
Get down on all fours, knees hip-width apart and hands shoulder-width apart. Open left leg out to the side until your left thigh is parallel to the floor. Knee should be bent and foot flexed, and your position should be similar to how a pooch does it’s business (hence the name of the workout). Always remember to squeeze your glutes throughout the position, and wait 2-3 seconds and return to starting position. Always make sure that left knee doesn’t touch the floor so your glutes remain tense and get maximum benefits. Repeat this workout 10-15 times per leg.
Aside from these butt workouts at home, Jen also shares a few general tips to improve your current exercise regimen and make sure it targets your butt.
First, when you do any kind of workout, whether it’s cardio or resistance training, always remember to squeeze the butt muscles and hold. The most common mistake of newbies is not holding moves long enough for muscle to feel the burn.
Also, don’t neglect other body parts when you want to sculpt your booty. A trimmer waist and slimmer thighs also do wonders in emphasizing your glutes. Lastly, when you achieve that #Seltering worthy booty, it doesn’t mean you can sit back and relax. You have to work hard to maintain tip top form if you want to keep your new bubble butt round, perky and full.