There is no denying that ‘selfies’ are a commonality on the internet (even though we all like to deny we don’t take them), the new wave of showing off you’re svelte behind is by taking a #belfie. Coined by the Insta-famous Jen Selter, we have all become more conscious of how we all look from behind. As summer approaches, and you start to rev up those squats, we all want the bodacious backside. From Kim Kardashian, Gisele Bundchen, Iggy Azalea or the one who started its all, Jennifer Lopez, how does one exactly get that hourglass shape?
Gino Caccavale, celebrity trainer having worked with hot bods from Carmen Electra to Jenny McCarthy, knows a secret or two to kick your butt in ‘high’ gear. Check out this list of the best 5 moves for you to do in order to get your best belfie!
SIDE KICK OUTS
Start by standing on your right leg approximately 12 in away and facing a fixed barbell or any counter located at hip height.
Place both you hands together to the far right of barbell or counter and lift your left knee just above bar height coiling it inward toward left elbow.
Extend your left leg laterally as if performing a martial art “ side kick”, keeping it parallel to floor and in line with barbell or counter
Re-coil your knee back to left your left elbow.
Perform 2 sets of 30 kicks each leg.
Works your thighs and glutes
BARBELL GLUTE BRIDGE
Start by lying on floor with your knees at 90 degrees
Hold a barbell across front of your hip, just below your waistline
Pulse your hips upward until your back and hips are in line, keeping balls of feet elevated.
Slowly lower your hips without having glutes contact the floor
Perform 3 sets of 20 repetitions.
Works your glutes and core.
TICK TOK SQUAT
Start by standing on an exercise band with feet hip width and holding handles at shoulders.
Squat down until thighs are parallel to floor.
Raise from squat and simultaneously lift your right leg to the side, keeping it straight.
Return to squat and then repeat for left leg
Perform 2 sets 15 lifts each side which is 30 squats
Works your abductors, glutes, and thighs
KETTLE BELL CROSS BACK LUNGE
Start by holding a single kettle bell in front of your body with arms extended and your feet hip width.
Cross and lunge your left leg to the rear and slightly to the right , dropping your knee about 8 inches behind and inline with right knee.
The kettle bell should be directly over shoe laces, keeping your arms extended.
Return to start position and immediately cross back your right leg.
Works your thighs, hips, glutes, core.
PRONE GLUTE LIFT
Start by lying on bench , face down, with your waist positioned at back edge of the bench
Have your legs extended in a “v” position with your feet approximately 6 inches from the floor.
Lift both your legs upward as one unit, squeezing glutes until lower abdomen is slightly elevated from bench.
Perform 2 sets of 25 repetitions.
Works your glutes