{"id":283406,"date":"2021-07-29T15:09:16","date_gmt":"2021-07-29T13:09:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=283406"},"modified":"2024-04-26T07:31:38","modified_gmt":"2024-04-26T05:31:38","slug":"jen-selter-showed-us-her-perfect-booty-workout","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/jen-selter-showed-us-her-perfect-booty-workout\/","title":{"rendered":"Jen Selter showed the training for a perfect buttocks"},"content":{"rendered":"\n

Jen Selter<\/a>, also called “Booty Queen”<\/em>, has probably the most popular butt in the world<\/strong> thanks to her “belfies”<\/strong> (butt selfies<\/em>). Daily, she receives hundreds of e-mails and messages full of admire (sure many other ones, too<\/em>) in which the most frequent question is the one how you achieved such booty<\/strong>. However, Jen is not hiding anything, and she likes to help, support and admit openly what exercises led to her success.<\/strong><\/p>\n\n\n\n

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Before you head to the gym with a goal to follow these exercises and do anything you can to form your dream booty, Jen recommends you to understand several basic principles:<\/strong><\/p>\n\n\n\n

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a) Contract your ischial muscles<\/strong> during whole workout and remain in the most difficult position for several seconds.<\/p>\n\n\n\n

b) You can use weights<\/strong> whenever you want – dumbbells<\/span>, ankle weights, anything. It will burn more and you will gain more muscles. (however, it is recommended mainly to advanced fitness divas<\/em>)<\/p>\n\n\n\n

c) Make sure to keep your workouts challenging<\/strong> and make some variations to them.<\/p>\n\n\n\n

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During her workouts, Jen is mainly focused on her upper parts of legs, then on booty of course, but also on her core and abs. She includes exercises that shape, slim<\/strong> and at the same time prevent her from becoming bulky. Before she starts working out, she doesn’t forget to warm-up and sweat for about 10 minutes<\/strong> on a stepper. This activates the ischial muscles<\/strong> and increases the heartbeat frequency. Then, she moves to the training room and after finishing her workout, she does cardio for another 20-30 minutes.<\/strong><\/p>\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n

Surely you know that your body gets used to an exercise you do for a longer period of time, so Jen likes to combine steep walking<\/span> with walking backwards<\/strong> on a treadmill. In such case, she must try hard to keep her balance and engage muscles<\/strong> which are normally not used during a regular walk. Of course, if you try this, be very careful!<\/p>\n\n\n\n

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“I like to use a treadmill at 3,5 miles per hour speed in a steep rise. It is quite dangerous, so I walk slowly and I really enjoy muscle burning.”<\/em><\/p>\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n

Jen Selter and Her Training Plan<\/h2>\n\n\n\n

If you follow her exercises, you will definitely turn many heads and open many jaws.<\/p>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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1. Donkey Kick<\/h3>\n\n\n\n

“It is one of my top favourite exercises and a great way how to start a booty workout at the same time,” <\/em>says Jen.<\/p>\n\n\n\n

\u2022 Star on all fours with your hands placed in a width of your shoulders and your knees placed in a width of your hips.<\/p>\n\n\n\n

\u2022 Keep your right feet fixed and your leg bent, then lift your leg and push your feet to the ceiling until your leg is above you butt.<\/p>\n\n\n\n

\u2022 Get back to the starting position.<\/p>\n\n\n\n

\u2022 Do 15 reps<\/strong> before you switch legs and you will definitely feel it!<\/p>\n\n\n\n

It is important to keep your butt compressed<\/strong> on the top of the movement and make sure your leg goes down slowly, so you can feel the burn.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

2. Fire Hydrant<\/h3>\n\n\n\n

Jen usually does this exercise as the second one to hit her ischial muscles from another angle.<\/strong><\/span> You will feel it yourself during the exercise.<\/p>\n\n\n\n

\u2022 Start on your fours with your hands placed in a width of your shoulders and knees placed in a width of your hips. Keep the working leg bent in knee and make sure your foot is fixed.<\/p>\n\n\n\n

\u2022 Now, lift your right leg to the side until your inner thigh is in line with the floor.<\/p>\n\n\n\n

\u2022 Squeeze your ischial muscles on the top of movement and make sure you are compressing also your abdominal muscles. When returning to the starting position, keep your knee above the floor to sustain the tension in your working muscles.<\/p>\n\n\n\n

\u2022 Switch legs after 15 reps.<\/strong><\/p>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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3. Chair Kick<\/h3>\n\n\n\n

Of course, you will need a stable chair.<\/strong> Jen recommends a bit higher one.<\/p>\n\n\n\n

\u2022 Stand with your legs together and hold the back of the chair for a better balance. Lean slightly forwards and lift your right leg directly behind you. Keep your knee straight, but don’t clench it. Compress your butt and focus on keeping your hips straight, without twisting them. This will also concentrate your attention to your target area.<\/p>\n\n\n\n

\u2022 Lift your leg as high as you can, then put it back to the starting position.<\/p>\n\n\n\n

\u2022 Do 10 reps and then switch legs. <\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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\"Jen<\/figure>\n<\/div>\n\n\n\n
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4. Squat Pulse<\/h3>\n\n\n\n

Now, your ischial muscles will burn<\/strong> like crazy! Thanks to this squat, you will get to a brand new level, but the reward is worth it!<\/p>\n\n\n\n

\u2022 Stand with your legs stretched a bit wider than is the width of your shoulders, with your fingers pointing slightly outwards and stretch your hands right in front of you.<\/p>\n\n\n\n

\u2022 Do a squat and keep your shoulders in line with fingers, hold your core firm and your back straight. At the bottom of the movement, keep your thighs in line with the floor – this is the time when you start “pulsating”.<\/p>\n\n\n\n

\u2022 Go up and down, but not more than 15 cm, and repeat this move for 10 to 15 times.<\/p>\n\n\n\n

\u2022 Do three sets for 10-15 reps<\/strong> and you will definitely see some impressive progress on your bum.<\/p>\n\n\n\n

The trick is to retain is the squat position until the end, what is not that easy at all. Try not to stand up until the end.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n

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