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.
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.
~The Moves~
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.
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Carly Cardellino was the beauty director at Cosmopolitan. If you follow her Instagram, then you know she'll try just about any beauty trend or treatment once (the pics of her purple hair are on IG to prove it). But her favorite part about being in beauty is finding the most effective products, and then sharing that intel with others—because who wants to spend money on stuff that doesn't work? No one, that's who. Her most recent discovery: De La Cruz Sulfur Ointment, which will change your blemish-clearing game! Hopefully through the beauty stories she writes—and the experiences she shares—you can see exactly why she's in this business.
Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
