7 Moves for Getting the Best Ass Ever

Add to Flipboard Magazine Add to Flipboard Magazine.

Even Jen Setler isn’t a certified fitness trainer, she benefited of the exercises below that had helped her to sculpt one of the internet’s most recognizable booties. Her Instagram is followed by more than 10.5 million people.

HERE ARE THE MOVES

  1. Squat Pulse

Instructions:

–           Starting position – Standing with your arms outstretched in front of you and your feet slightly wider than shoulders-width apart, toes pointing forward

–           Bend your knees until your thighs are just about parallel to the ground, keeping your shoulders away from your ears, chest high, and knees behind your toes.

–           Coming up a few inches, and lowering back down complete one rep.

  1. Squat Kick

Instructions:

–           Starting position – Standing with your feet slightly wider than shoulders-width apart. Your toes should point forward with your hands held together at chest height.

–           Bending your knees, reach the position until your thighs are parallel to the ground.

–           Shifting your weight from your right foot, extend your legs, kick your left leg straight out to the side as high as you can

–           Lower your left foot to starting position and complete one rep.

–           Completing all your reps, repeat on the opposite side.

  1. Lunge Pulse

Instructions:

–           Starting position – Taking a large step forward with your left foot bend both knees 90 degrees. Your shoulders should be stacked above your hips and your arms extended straight out in front of you.

–           Extend your legs to come up a few inches, then lower back down to starting position, completing one rep.

–           After performing all your reps, repeat on the opposite side.

  1. Squat Steps

Instructions:

–           Starting position – Standing with your feet together and toes pointing forward with your hands held together at chest height.

–           Bending your knees keep them behind your toes and sit back into a squat with your thighs nearly parallel to the ground.

–           In the squat, take a large step out to the left, then bring your right foot to meet your left foot.

–           Stepping your right foot out to the right, bring your left foot to meet it, and return to the starting position. That’s completing one rep.

  1. Squat Together

Instructions:

–           Starting position – Standing with your feet together and toes pointing forward with your hands together at chest height. Your knees should be on your toes,

–           Bending your knees, sit back into a squat with your thighs nearly parallel to the ground.

–           In this position, hop both of your feet out so they’re wider than shoulders-width apart.

–           Land with your toes angled slightly outward and lower your butt into a deep squat.

–           From this position, hoping your feet back together, land in squat position. That completes one rep. Your legs should be fully extended.

  1. Hydrant

Instructions:

–           Starting position – on all fours with your hands shoulders-width apart. Your hips should be stacked over your knees and shoulders stacked over your wrists.

–           Lift your left leg out to the side as high as you can, while keeping your foot flexed and knee bent.

–           Slowly, return to starting position.

–           After performing all your reps, repeat on the opposite side.

  1. Chair Kickback

Instructions:

–           Starting position – Stand in front of a sturdy chair, table or couch and place your palms on its surface.

–           Stepping both feet backwards come into a modified plank position, engaging your core for stability.

–           Extend your right heel straight up behind you, keeping your hips square to the floor, leg straight and foot flexed.

–           Lift the leg as high as you can, then lower with control to complete one rep.

–           After performing all your reps with one leg, repeat on the opposite side.

Source: www.cosmopolitan.com