7 Moves for Getting the Best Ass Ever, Demonstrated by Jen Selter

7 Moves for Getting the Best Ass Ever, Demonstrated by Jen Selter

Instagram-famous fitness lover Jen Selter has a butt that defies all logic and physics — one that’s helped her accrue a following of more than 10.5 million people on Instagram.

A post shared by Jen Selter (@jenselter) on Jul 16, 2016 at 6:10am PDT

No gym membership? No problem! Many of us are busy – and not everyone has the money or the ability to join a gym. Luckily, you do not need to have a gym membership to get fit. From my own personal experience – I can tell you, it can be done �� What do you need to start? You really don’t need anything but yourself and a mental commitment. (Check my Facebook page for 5 simple things you can do to get fit with no gym required) ���� #MondayMotivation

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.

Below, Jen demonstrates her go-tos — moves that will help you get a booty like hers. Perform up to three sets of 10 to 15 reps of each exercise.

1. Squat Pulse

Stand with your feet slightly wider than shoulders-width apart, toes pointing forward with your arms outstretched in front of you. Keeping your chest high, shoulders away from your ears, and knees behind your toes, bend your knees until your thighs are just about parallel to the ground. Come up a few inches, then lower back down to complete one rep. Continue without fully extending your legs.

2. Squat Kick

Stand with your feet slightly wider than shoulders-width apart, toes pointing forward with your hands held together at chest height. Bend your knees until your thighs are parallel to the ground. Next, extend your legs as you shift your weight into your right foot, kicking your left leg straight out to the side as high as you can as you come up to balance on your right leg. With control, lower your left foot to starting position to complete one rep. Complete all your reps, then repeat on the opposite side.

3. Lunge Pulse

Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders stacked above your hips. Extend your arms straight out in front of you. This is your starting position. Extend your legs to come up a few inches, then lower back down to starting position. That’s one rep. Perform all your reps, then repeat on the opposite side.

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 shoulders-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 squat position. That’s one rep. Continue without fully extending your legs.

6. Hydrant

Start on all fours, with your hands shoulders-width apart, hips stacked over your knees and shoulders stacked over your wrists. Keeping your foot flexed and knee bent, raise your left leg out to the side as high as you can. With control, return to starting position. Perform all your reps, then repeat on the opposite side.

7. Chair Kickback

Face a sturdy chair, couch, or table, and place your palms on its surface. Step both feet backward to come into a modified plank position, engaging your core for stability. Keeping your hips square to the floor, extend your right heel straight up behind you, keeping the leg straight and foot flexed. Raise the leg as high as you can, then lower with control to complete one rep. Perform all your reps, then repeat on the opposite side.

Original article and pictures take www.cosmopolitan.com site