One of the trending words of 2014 is #belfie, or butt selfie, coined by Instagram star Jen Selter. As a way of embracing curves, women have been taking photos from the back showcases their butt. And while it’s vain, it does serve as a challenge to tone one’s backside.
Celebrity trainer, Gino Caccavale who has worked with Carmen Electra and Jenny McCarthy, has five workouts for you to get the best tone from your natural shape.
Side Kick Outs (for thighs and glutes)
Start by standing on your right leg approximately 12″ away from a fixed barbell or 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.
Barbell Glute Bridge (for glutes and core)
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.
Tick Tok Squat (for abductors, glutes, and thighs)
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
Kettle Bell Cross Back Lunge (for thighs, hips, glutes, core)
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.
Prone Glute Lift (for glutes)
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.
There are a distinct group of stars known for getting the attention simply because of their popular derriere. Some would even go as far as saying that their thick bottoms have become more recognized than the stars themselves.
We’ve narrowed down some of the most famous apple-bottomed celebrities, whose backsides are just as popular or even more legendary than them.