Jennifer Selter is an American social media star and advocate for fitness, healthy lifestyle, positive thinking, and motivation. She, as you already know, has an awesomely shaped buttock and more than 2 million followers on Instagram only! What’s more, she has launched her own hashtag #seltering which refers to her well known move: popping the butt while parallelly using several props for putting the feet and hands on. Therefore, if you want your buttock to be like Jen’s, why don’t you try out these great moves?
- Donkey Kicks
You begin on all fours, hands shoulder-width while the knees are hip-width apart. Keep your right foot flexed and the leg bent, while you raise the right leg and press the heel upwards until the foot is directly above your buttock. Squeeze the gluteus and get to the starting position slowly. The knees must be kept off the ground. Do 15 repetitions with each leg.
- Doggy Hydrant
You begin on all fours, the hands shoulder-width and the knees hip-width apart. Maintain your feet flexed and the knee bent while opening your left leg out to the side until the inner thigh becomes parallel with the floor. Squeeze the gluteus, and then go back to primary position with one knee off the floor. Do 15 repetitions with each leg.
- Chair Kicks
Find a tall chair and put it in front of you. Stand an arms-length with the feet together and then hold the back of the seat with both hands. Slowly, lean forward and lift your right leg behind you while keeping the knee straight, but not locked. Squeeze the gluteus and square the hips with the chair. Remember not to open out the hip out to the side when you kick behind. Raise the leg as much as you can and then lower the leg gradually. Go back to primary position. Do 10 repetitions with each leg and 2 sets.
- Squat Pulse
Stand with the legs wider than the shoulder width, toes outwards, the arms straight in front of you. Squat down and keep the knees in line with the toes, squeeze the gluteus, and keep the back straight. Remain in the squat position while pulsing up and down by raising and lowering your buttock about six inches each time. Pulse 10 times and then relax and stand up. You need to be persistent and hold the squat position until the end. Do 15 repetitions and 3 sets.
- Squat Kick
Position your legs wider than the hip-width apart and the toes outwards. The arms need to be straight in front of you and then lower into a squat until the buttock is below your knee height. Hence, the knees must be behind your toes while you squat. If they reach past the toes, widen the stance a bit. Then, stand back up and go back to primary position, raise the leg as much as you can directly to the side of you, and then lower it back to the ground gradually. Do 10 repetitions with each leg. You need to do 3 sets.