Source:onties.com

Jen Selter Workout for Glute Sculpting

Jen Selter is the owner of the most recognizable posterior on Instagram. Her “belfies”, or butt selfies, are the stuff of legends. She didn’t get it by being lazy, though. You don’t get to look like her by skipping gym sessions and eating junk food.

Source:instagram

Here are some of her favorite exercises to prepare you for the upcoming summer and get your beach body ready. Make sure to adjust your diet accordingly, to get the maximum out of them.

Donkey Kick

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One of the best exercises to target glutes, donkey kick if often neglected in many gym routines. You start by on all fours. Hands should be shoulder-width apart and knees should be firm on the ground, hip-width. Now raise your right leg, keeping it bent, aiming with your heel towards the ceiling. The endpoint is when your foot is above your butt. Make sure that your glutes are squeezed all the way through the exercise. The negative part of the movement should be done slowly.

Do 15 reps, then switch legs. Three series should be enough to feel your glutes burning.

Fire Hydrant

Source:popsugar.com

Ever seen a dog marking a fire hydrant? Then you know how this exercise is done. The starting position is the same as with the donkey kick, but now you are lifting your leg sideways. Raise it until t is parallel to the floor. If at first, you can’t reach parallel, don’t worry about it. Go as far as you can. In time, you will be stretched enough to do it properly. Do 15 reps for each leg in one set.

Chair Kick

Source:pinterest

The simplest way to do this exercise is to find a stable chair. You can also use anything else with a similar height, just make sure it doesn’t move. Stand in front of it with your feet together and your hands firmly on the back of the chair. Lean forward and raise your leg as high as you can. Keep your knee straight, but don’t lock it. Once you reach the highest point, lower the leg. Do the motion slowly, especially the negative part and keep the glutes squeezed. This will make sure that you target them specifically. 10 reps per leg should be enough.

Squat Pulse

Source:bodybuilding.com

If you have done everything right, your glutes should be on fire by now. This is the time to hit them with another exercise and get to a new level. The squat pulse is just perfect for that. The starting position is just like for regular squats. Feet should be wider than shoulder apart, with

your feet slightly oriented outwards. Keep your core and glutes tight and squat, but keep your knees in line with your toes. This will add additional weight on your glutes. Keep your back straight. Once your thighs are parallel to the floor, stop. Now you can start pulses. Go up and down, but keep the movement shallow, 5 to 6 inches at maximum. Do three sets, with 10 to 15 reps per set.

 


Ricardo is a freelance writer specialized in politics. He is with foreignpolicyi.org from the beginning and helps it grow. Email: richardorland4[at]gmai.com

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