Did Jen Selter Really Become Booty Queen With Only Bodyweight Workouts?

Did Jen Selter Really Become Booty Queen With Only Bodyweight Workouts?

With 7 million Instagram followers and nearly 1 million Twitter followers, Jen Selter has exploded on social media with snapshots of herself in workout clothes, mostly highlighting her butt. She is known as the “booty queen”.  People.com called her a “belfie” star because of her so-called butt selfies. Jen has turned her social media popularity into a thriving career. She has appeared in Elle, FHM, Muscle & Fitness, Vanity Fair, and Maxim.

What is the secret to her (body) success? In a 5Fox interview, she says it is more than genes (Ed: genes and youth do help) – she was basically skinny and started to eat more protein and work her muscles harder – and we can all see the difference in her body. She says further:

“Consistency is the key – workout 3 to 4 times a week for an hour for a toned every day look. From abs to push ups to squats – maybe add some 5 lb weights”

 

These are some of her favourite booty exercises and all rely only on bodyweight.

Donkey Kicks.

The donkey kick works your lower back, core, legs and bottom. With every lift you are toning all 3 bottom muscles which makes this exercise a great alternative to the squat.

1. Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.
2. Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
3. Lower back down to the starting position and repeat with the other leg. Repeat 15 times

Fire Hydrant. 

The fire hydrant tones your bottom muscles, outer hips and outer thighs

1. Stay on the floor for this. Start on all fours, hands shoulder-width and knees hip-width apart.
2. Keeping your feet flexed and knee bent, open your left leg out to the side until your inner thigh is parallel with with the floor.
3. Squeeze your glutes and your abs and return to the starting position with your knee only slightly off the floor. Repeat this 15 times and then switch legs.

Chair Kicks.

This exercise tones your bottom muscles and stretches your hamstrings

1. Grab a chair (preferably a tall chair) and face it away from you. Stand at arms-length behind the chair with your feet together and grab the back of the seat with both hands for balance.
2. Lean forward slightly and lift your right leg directly behind you, keeping your knee straight but not locked. Squeeze your glutes and make sure to square your hips with the chair; don’t open your hip out to the side when you kick behind.
3. Raise your leg as high as you can and then lower your leg with control and return to the starting position. Repeat this move 10 times and switch legs. Do two sets of these.

Squat Pulse.

Squats don’t simply work your thigh and butt muscles – they also strengthen your core. The pulsing turns this into a cardiac exercise too.

1. Begin standing with your legs wider than shoulder width apart, toes turned out, and your arms straight out in front of you. Squat down and keep your knees in line with your toes, squeeze your abs tight, and keep your back straight.
2. Stay in squat position and pulse up and down, raising and lowering your butt six inches or so each time. Pulse 10 times before relaxing and standing. The key is to stay in squat position until the end. Repeat 15 times and do three sets of these.

Original article and some images from Sia Cooper on BodyrockTV

Follow Jen Selter on Instagram – some of the images came form there