On a typical day, I get over 100 emails and Facebook messages asking me the same question: I want your butt — how can I get it?
Now some may find that to be a bit bold of an inquiry, but I’m not going to lie. I’m flattered. And thrilled I have a column to finally share my tips on how to get a poppin’ booty just like mine!
After all, curves are hot! The bigger your butt, the better, as far as I’m concerned. As long as it’s strong.
But before you get started in the gym, remember:
• When you do any workout, it’s important to squeeze those butt muscles and hold the move for a few seconds. One of the most common mistakes amateurs make is not holding a move for long enough.
• Incorporate weights whenever you can — dumbbells, ankle weights, whatever. You’ll feel a bigger burn and get more muscle. And ladies, do not think that weights are going to make you look overly jacked and manly. They won’t.
• The smaller the waist, the bigger the behind looks. So incorporate some waist-cinching moves whenever possible.
• Once you get the butt of your dreams, you need to keep it up (literally). Muscle gets soft if you just let it sit around. Which is why your workout routine needs to be a priority. No one wants a saggy butt, am I right?
In other words, the trick to getting an Instagram-famous tush is hard work. Boring, I know. But it’s true.
So get your butt to the gym. You want to be able to enjoy yourself this summer and feel great inside and out — and a big part of that is getting healthy. To get you started, I’ve included some of my favorite bootylicious workouts below.
The stair stepper
I like to get sweaty with some cardio before I go to the weight room. Start off with 10 minutes on the stair stepper just to get your heart rate up. Then, after you’re done with your weights, go back for another 20 to 30 minutes. It’s always good to go heavier with the resistance on all cardio machines if you want to plump up the behind — so dial it up!
Wall squats with an exercise ball
This exercise is perfect for beginners! Take a medium-size exercise ball and put it between your back and a wall and squat. The ball is great because it helps your posture. Do three sets of 20, or four sets of 15.
Walk backward on treadmill
Your body gets used to a certain exercise after you’ve done it for a while. So I like to mix it up and walk backward on the treadmill. You work hard to maintain balance and you’re using muscles you wouldn’t normally use for straightforward strolling.
I like to turn the treadmill up to 3.5 miles per hour on a high incline. It’s kind of dangerous — so go slowly and feel the burn!
Elevated lunges
Find a sturdy chair or a workout bench and place one foot on it while you plant your other leg firmly on the floor. Both legs should be totally straightened to start. From there, bend both legs as you go down into a squat. Do 10 sets for each leg with a 15-pound weight. You will feel it right away — trust me.
Donkey kicks
It’s an oldie but a goodie. Donkey kicks are my go-to butt workout at home. Get down on all fours and bend one leg up toward the ceiling, squeezing your glutes until you return to starting position. Do three sets of 15 for each leg. And if you want to really go hard-core, add ankle weights. I like to use 15- to 20-pound ones.
Weighted squats
For squats, it’s super-important that when you lower down, your knees never go past your shoes. Always have good posture. And, of course, make sure you squeeze your butt on the way up. For beginners, I recommend starting off easy with three sets of six reps, while holding a 10-pound dumbbell. Once you get used to this, amp it up to three sets of 15 with a 15- to 20-pound weight.
Leg presses
If your gym has a leg press machine, definitely use it. It’s great for toning up your calves, butt and upper thighs, which makes your derrière look even perkier. I like to do three sets of 12 with 100 pounds tacked on.
Sweepstakes: Work out with Jen!
Want a butt like Jen Selter’s? Enter to win three training sessions over the course of three months with Selter, who will also provide a customized workout plan and a weekly phone check-in. Applicants must be able to travel to the Upper West Side for training; be photographed at the start and end of the three-month regimen; and document their fitness routine for publication in the New York Post.
NO PURCHASE NECESSARY TO ENTER OR WIN. To enter, send an email with your name, birth date, complete mailing address, and phone number with area code within the body of the email and the words “New York Post JEN SELTER ‘KICKING BUTT’ Sweepstakes” in the subject line to kickingbutt@nypost.com. Sweepstakes ends at 11:59:59 PM EDT on 6/23/14. Limit one entry per person, per email address. All entries must be received by 11:59:59 PM EDT on 6/23/14. Subject to complete Official Rules available at http://www. nypost.com/promotions. Open only to legal state residents of NY, NJ, PA or CT, age 18 or older. Void outside NY, NJ, PA, CT, and where prohibited by law. This Sweepstakes is sponsored by NYP HOLDINGS, INC. D/B/A NEW YORK POST, 1211 AVENUE OF THE AMERICAS, NY, NY, 10036.
Got a fitness question for Jen? Email her at kickingbutt@nypost.com.
Photographer: Anne Wermiel
Stylist: Johannah Masters
Hair/Make-up: Jen Navaro at Jump Management