Belife: A 'bottom selfie.' A photographic self-portrait featuring the buttocks, usually posted by female celebrities on social media networks. — UrbanDictionary.com
If you're too shy to take your own "belfie" — a term coined by Instagram star Jen Selter — it may be time to kick your glutes into overdrive. Don’t be hating. It’s true, Selter’s claim to fame is her rear-angled Instagram photos, but her hard work is what got her those glutes of steal. Check out this video of her in action.
Ready to sculpt your own buns of steal? Celebrity trainer Gino Caccavale, knows a secret or two about kicking your butt in ‘high’ gear.
Here are his five best moves to get you a “belfie”-worthy butt:
Works your thighs and glutes
Start by standing on your right leg approximately 12 inches away and facing a fixed barbell or any counter located at hip height.
Place both your hands together to the far right of the barbell or counter and lift your left knee just above bar height, coiling it inward toward your 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 two sets of 30 kicks on each leg.
Works your glutes and core
Start by lying on the floor with your knees at 90 degrees.
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 balls of feet elevated.
Slowly lower your hips without having your glutes contact the floor.
Perform three sets of 20 repetitions.
Works your abductors, glutes and thighs
Start by standing on an exercise band with feet hip-width apart and holding the handles at your shoulders.
Squat down until your thighs are parallel to the floor.
Raise from a squat and simultaneously lift your right leg to the side, keeping it straight.
Return to a squat and then repeat on your left leg.
Perform two sets of 15 lifts on each side, which is 30 squats.
Works your thighs, hips, glutes and core
Start by holding a single kettlebell 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 and in line with your right knee.
The kettlebell should be directly over your shoe laces, keeping your arms extended.
Return to start position and immediately cross back your right leg.
Perform two sets of 15 reps each. (one set = 30 lunges)
Works your glutes
Start by lying on a bench, face down, with your waist positioned at the 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 your lower abdomen is slightly elevated from bench.
Perform two sets of 25 repetitions.