The Ultimate Butt Workout by Jen Selter

The abdomen, legs and buttocks are the most important parts of the body for an intensive fitness workout, especially for women. Women identify themselves with a sexy butt, which is especially accentuated with beautiful legs and a flat stomach. Known for a pronounced and well-toned butt is the American fitness model Jen Selter. Jen Selter's photos on Instagram have captivated over 4.3 million fans. Jen Selter swears by training for a pronounced butt muscles, which mainly consists of several intensive gymnastic exercises. The movement sequences during the individual exercises particularly stretch the muscle tendons and train the gluteus muscle at the same time. Since especially in women a lot of body fat is deposited in the buttocks, an intensive workout for this muscle group can both burn the burdening body fat and create a shapely and round buttocks with toned muscles. Below we present five effective exercises by Jen Selter that specifically train the butt muscle efficiently.

Jen Selter Exercise 1 - Leg Lift

- Starting position: You are on the floor with your knees, arms straight and hands parallel to your shoulders. Arms and knees form a line.
- Now lift the left knee and slowly rotate it upwards to the left, while the left leg also follows the movement backwards. The leg remains slightly bent and must not be stretched. The head is rotated slightly and the hip is rotated slightly along with it.
- From this position, slowly pull the knee back and bring it back to the starting position.
Repeat the exercise sequence about 15 to 20 times before switching legs.

Jen Selter Exercise 2 - Hip Extensions with arm extended

- Starting position: You start again on all fours, which means that you get on your knees. Arms are extended and parallel to the shoulders, palms touching the floor. Arms and legs again form a line.
- Now lift the right back leg as high as possible while simultaneously moving the left arm straight forward. Make sure that the palms of the hands are facing straight forward. The pomus muscle is tensed, as well as the entire left arm.
- Now release the body tension and bring the arm and leg back to the starting position.
- Repeat this sequence of movements about 15 to 20 times and then change the arm and leg and start a new sequence of movements.

Jen Selter Exercise 3 - Squats (Squats)

- Starting position: Stand upright and place the legs wide apart, the soles of the feet pointing outward. The arms and palms are stretched straight forward, shoulder-width apart.
- Now slowly lower your buttocks and squat down. Make sure that the back remains straight. The buttocks are pressed down until they reach knee height. The arms remain stretched throughout the movement.
- Now release the body tension again and slowly go from the squat position back to the starting position. Repeat this exercise about 10 times. If you have mastered the exercise, you can increase the number of repetitions.

Jen Selter Exercise 4 - Standing Balance

- Starting position: You stand upright and stretch both arms vertically forward. Arms are shoulder-width apart and palms face straight forward.
- Now slowly start to move the left leg stretched backwards, while the upper body slowly moves downwards. The left pomus muscle is tightened and the arms remain stretched forward. The final position is reached when the leg is parallel to the floor. From this position you slowly release the tension in the buttocks and pull the leg back to the starting position. The arms always remain stretched and the upper body is brought back into an upright position.
- Repeat this exercise about 10 times before switching legs.

Jen Selter Exercise 5 - Leg Swing Backward

- Starting position: Place a chair in front of you and stand behind the backrest. Stand upright with your feet shoulder-width apart. Hold onto the backrest with both hands.
- Now lift the right knee up and swing the right leg back as high as possible. Make sure that the right pomus muscle and the toes are tense in the final position. From this position, release the body tension and then pull the foot forward again and return to the starting position.
- You can now vary the exercise so that you switch legs after each movement and swing back with the other leg. Another version of this exercise is to swing your leg in a 5 minute cycle. After 5 minutes, you then switch legs and start the exercise over again.