Everyone’s doing it – and frankly, I’m sick of it. I’m talking about “belfies,” butt selfies that so many celebrities and celeb-u-nots post on Instagram. I get it. It’s the year, maybe even the decade, of the butt. From the KKs (all of them, I think) to Rihanna to Gaga to Lea Michelle, belfies are now a thing. Fitness fanatic Jen Selter has made a career of Instagramming belfies and has over three million followers. This past January, she landed a contract with a major sports management company so I guess we can expect to see more of Jen’s famous assets in the future.
Hey, I’m not complaining about the acceptance of a woman’s curves. I think it’s great and, being bootylicious myself, I applaud the demise of coveting the curve-less figure that was in vogue when I was in my 20s and 30s. Let’s hear it for booty! Hurray! But can we kinda keep it out of the public domain, just a little?
Having said that, you may want to get your butt into shape. Following are five great moves from trainer Gino Caccavale who’s worked with celebs including Carmen Electra and Jenny McCarthy.
Have at it …
TIPS FOR A GREAT BUTT
SIDE KICK OUTS
Start by standing on your right leg approximately 12 inches away from 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 the floor and in line with the barbell or counter.
Re-coil your knee back to your left elbow.
Perform 2 sets of 30 kicks each leg.
Works your thighs and glutes
BARBELL GLUTE BRIDGE (can be done without barbell)
Start by lying on the floor with your knees at a 90 degree angle.
Hold a barbell across the front of your hip, just below your waistline.
Pulse your hips upward until your back and hips are in line, keeping the balls of your feet elevated.
Slowly lower your hips without having your glutes contact the floor.
Perform 3 sets of 20 repetitions.
Works your glutes and core.
TICK TOK SQUAT (can be done without a band)
Start by standing on an exercise band with feet hip width apart and holding the band’s handles at your shoulders.
Squat down until thighs are parallel to the floor.
Raise from the squat position and simultaneously lift your right leg to the side, keeping it straight.
Return to squat and then repeat for left leg.
Perform 2 sets of 15 lifts each side for a total of 30 squats.
Works your abductors, glutes, and thighs
KETTLE BELL CROSS BACK LUNGE (can be done without a kettlebell)
Start by holding a single kettle bell in front of your body with arms extended and your feet hip width apart.
Cross and lunge your left leg to the rear and slightly to the right, dropping your knee about 8 inches behind you and in line with your right knee.
The kettle bell should be directly over your shoe laces, keeping your arms extended.
Return to start position and immediately cross back your right leg.
Repeat for a total of 15 moves per side.
Works your thighs, hips, glutes, core.
PRONE GLUTE LIFT
Start by lying face down on a bench, 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 your glutes until lower abdomen is slightly elevated from bench.
Perform 2 sets of 25 repetitions.
Works your glutes
About Gino Caccavale
Gino Caccavale is a former Police Academy drill instructor, Corrections Officer and Bounty Hunter with more than 25 years of fitness industry experience. At nearly 50 years old he has amassed countless awards as a competitive bodybuilder and physique competitor, including the Mr. Connecticut title. He is a featured writer and technical consultant for Muscle and Fitness Magazine. His passion is to share his knowledge and experience to transform bodies and help others feel fit and live strong and happy lives. To fill what he saw as a void in the fitness industry, he created Rezist, a workout that combines cardiovascular exercise and resistance training to help you achieve your fitness goals in just 35 minutes from start to finish.
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