There is no denying that ‘selfies’ are a commonality on the internet (even though we all like to deny we don’t take them), the new wave of showing off you’re svelte behind is by taking a #belfie. Coined by the Insta-famous Jen Selter, we have all become more conscious of how we all look from behind. As summer approaches, and you start to rev up those squats, we all want the bodacious backside. From Kim Kardashian, Gisele Bundchen, Iggy Azalea or the one who started its all, Jennifer Lopez, how does one exactly get that hourglass shape?
Gino Caccavale, celebrity trainer having worked with hot bods from Carmen Electra to Jenny McCarthy, knows a secret or two to kick your butt in ‘high’ gear.
Below are the 5 Best “Belfie “ Moves
SIDE KICK OUTS
Start by standing on your right leg approximately 12 in away 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 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.
Works your thighs and glutes
BARBELL GLUTE BRIDGE ( can be done without barbell)
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.
Works your glutes and core.
TICK TOK SQUAT ( can be done without band)
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
Works your abductors, glutes, and thighs
KETTLE BELL CROSS BACK LUNGE (can be done w/o kettlebell)
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.
Works your thighs, hips, glutes, core.
PRONE GLUTE LIFT
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.
Works your glutes
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, and is a featured writer and technical consultant for Muscle and Fitness. His passion is to share his knowledge and experience to transform bodies and help others feel fit and live strong and happy lives. He createdRezist to fill a void in the industry: a workout that combines cardiovascular exercise and resistance training to help you achieve your fitness goals in just 35 minutes from start to finish.
In these hustle and bustle times we are frequently posed with a common problem when it comes to working out. Should I do cardiovascular exercise for caloric burn and heart health or should I do resistance training for strong muscles and bones, since I probably don’t have time for both. Most classes today are geared for the cardio lovers who feel if they had to choose, the sweat and movement of cardio and calestetic classes would be most beneficial. Therefore, they totally neglect overloading the muscles so they can build a lean strong physique.
What if you didn’t have to choose? What if there was one workout that would give you that cardio burn, and at the same time overload your muscles into growth and shape? Now there is! REZIST will engage every muscle, every joint, while burning fat and calories through its constant succession of timed multi joint exercises. Each exercise is carefully constructed and sequenced to blend upper and lower body movements with a plyometric and cardiovascular burn.
So let’s see if you can REZIST. A 35 minute full body workout, integrated with dumbbells and multi joint movements. We think you can.
You can snag a copy of the DVD and the accompanying grocery list and food plan for $59.99.