Friday 21 July 2017

Instagram fitness icon Jen Selter shares her top five bum exercises

Freya Drohan

Freya Drohan

Move over Beyoncé: the owner of Instagram’s most famous bum shares her top five moves for a shapely derriere.


The 20-year-old became an internet sensation, thanks to her incredible physique, which has landed her brand-collaborations, a fitness column, and a Vanity Fair spread.

The 5-foot-6, 112-pound New Yorker started posting motivational fitness quotes on her social media pages when she decided to post a photo of her own body-which subsequently went viral.

To date, she has amassed over 3 million followers (including Rihanna) on Instagram and the hashtag #seltering has been trending ever since.

Her mother Jill says, “I’m very proud of her because this is a girl who didn’t want to go to college, and she was able to build up this social media in such a way that she has become famous and she is an inspiration and motivation for so many people.”

Here she shares her top five moves for sculpting the glutes:

Donkey Kicks

-Start on your hands and knees.

-Raise your left foot towards the ceiling and bringing your knee into your chest, kick your leg in and out, keeping your foot flat, and squeezing your glutes.

-Do this 15 times on each leg.

Water Hydrants

-Start in the same position as before.

-Keeping palms and one knee on the floor, raise your other leg out to the side so that your thigh is parallel with the ground.

-Raise your leg in and out so that “you basically look like a dog peeing”, as Jen puts it.

-Do this 15 times on each leg.

Chair Kicks

-Take a chair and stand at arm’s length behind it, so that it faces away from you.

-Holding the chair for balance, tilt forward and raise your leg up behind you as high as you can and lower back to the floor with control.

-Do this 20 times on each leg.

Squat Pulse

-Stand with legs wider than shoulder width, toes turned out, and arms straight out in front of you.

-Lower to squat position and pulse up and down.

-Pulse 10 times before standing.

-Do this 15 times and repeat for three sets.

Squat Kick

-Start in the same position as before, and lower yourself into squat position.

-When returned to standing position, lift your leg as high as you can to your side.

-Lower leg back to the ground with control and return to squat position.

-Do this 10 times on each leg and repeat for three sets.

(Tip: for more information on how to do the above moves, type the exercise name into YouTube.)

jen insta.jpeg

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