You always dreamed of being slim, having a toned body and having many subscribers in Instagram? We have a good example of an ordinary girl who achieved this goal. This girl is not a fitness model; her arsenal does not have medals and diplomas received for chiselled forms on Miss Olympia, and, nevertheless, she has more subscribers than residents in the megalopolis (more than 9 million on Facebook and 12.4 million in Instagram). What is so attractive about Jen Selter?
Look at her photos, and you will understand!

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Jen Selter – was born on August 8, 1993, in Long Island. American model and fitness instructor. Janet was born into a family with Jewish roots and grew up with her sister Stephanie. Even in high school, Jen did plastic surgery to change the shape of the nose.

After graduation, I started attending the gym, where I got involved in fitness and yoga.

Popularity came to her when she decided to post her training and achievements in social networks. Thanks to her appearance, sports figure and buttocks, popularity in social networks have grown so much that she began to be recognised all over the world. Also, it is rightly considered the most popular and steep “ass” of Instagram, on her Instagram has already signed more than 10 million users, and the total subscribers from all social networks Janet, it’s more than 30 million people. That’s what helped it reach an army of fans the size of a small country …

  • Height – 167 cm
  • Weight – 52 kg
  • Chest – 86 cm
  • Waist – 58 cm
  • Hips – 91 cm

Jen Selter became famous for her photos on Instagram, on which she mainly emphasised the training of buttocks. I’m not sure that even 5 years ago something like this might appear, but now it’s called “Belfi,” that is, in other words, the selfie of the buttocks.

But we do not intend to appeal to morality here, just listen to its history. Most of us had no idea about this, as long as Jane’s photos did not disperse virally on the Internet.

This short woman with expressive forms seems to have been able to motivate a huge number of girls to take up their body, and a strong half of humanity to watch their fitness successes.

Of course, in addition to admirers, she also found an army of critics accusing her of being vulgar, but it seems that Jen Selter does not pay much attention to it. She simply patented a new brand and collected dividends.

According to the girl’s statements, in 2012 she worked in the gym at the reception and the environment influenced her worldview.

I drew inspiration from dedicated people who come to the hall every day, in any weather. I saw changes in their body and was determined to make changes in my life!

So Jane Selter also began to train. Having achieved some success, she decided to share her results with Instagram. About a year of training resulted in popularity.
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Many well-known publications did not stand aside. Jane Selter published her advice in The New York Post, New York Magazine, Huffington Post, Elle, Vanity Fair and others.  Now she leads her fitness column in the New York Post, continuing to focus on her strengths. Thanks to sponsorship and support of clothing and food producers, Selter moved to daytime work when she reached 500,000 subscribers in Instagram.

She continued to send the Belfi and came up with the #seltering hashtag to describe her favourite way of posing. To date, although Jen Selter does not have a fitness trainer certificate, however, this does not prevent her from learning from professionals and teaching others. She spent a lot of time studying information on forums and websites.

I try to keep abreast of all the latest new trends in fitness, diet and researches.

Jen Selter said that the purpose of her life is to motivate and inspire people. She is passionate about fitness. This is the type of passion that fed many great coaches.

Jen Selter’s favourite exercises for buttocks

Lying ass
Begin with a pose on all fours, keep your hands on the width of your shoulders. Raise your right leg bent, as if you want to rest your heel on the ceiling. Raise your legs as high as possible. Do 15 repetitions in one approach on each leg.

Fire hydrant
Jen Setler, as a rule, makes this exercise the second in his training, to train the buttocks from a different angle. This is a great way to conduct good comprehensive training for this part of the body.

Stand on all fours, put your hands and knees on the width of your shoulders. Keeping your legs bent, raise your right foot to the side until your thigh rises parallel to the floor. Repeat 15 times for each leg.

Exercise with a chair
Jane Selter usually uses a high chair. Stand upright, put your feet together, holding on to the back of the chair at arm’s length.

Lean slightly forward and lift your right leg behind, keeping your knee straight. Tighten the gluteus muscles and lift the leg as high as you can, and then lower it to its original position. Do 10 repetitions for each leg.
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Jennifer is twenty years old. She’s been doing sports for only a few years, and she began training just to improve her figure. Jennifer’s height is 167 cm, and the figure’s parameters are not at all 90-60-90. And what of it? More than a million people (including well-known singer Rihanna and Beyonce) are watching her training. Jennifer admits that some of the photos seem to her to be very callous, but the girl’s goal is to show that:

sport is great, and to make more people engage in physical activity. “Let my photos pay attention to what is behind, but the goal is to prove to the girls that to achieve this on the strength of each.”

These are the exercises that Jennifer advises the girls that they want to be slim and sketchy. As you can see, the fitness instructor does not disdain barbells, dumbbells, and also actively works with her body, performing push-ups and pull-ups. “Male” exercises (and this is how the majority of girls respond to them) did not make it heavy, but, on the contrary, turned into a precise modern goddess.
Try replacing traditional aerobic fitness training with anaerobic exercises. They are not difficult to carry out, but it is such a load that will make your body worthy of admiration!

Training program by Jen Selter for the toned body

Before starting her training session, Jen warms up for 10 minutes on the “stepper” simulator. The break between the approaches is about 1 minute.

  • Monday

Sumo squats: 3 sets of 15 reps
Disasters: 4 sets of 20 reps
Squats on the ball: 4 sets of 15 reps
Impulse squats: 3 sets of 10-15 repetitions
Exercise “donkey”: 3 sets of 15 repetitions
Breeding legs in the simulator: 3 sets of 15 reps

  • Tuesday

Exercise “bike” (lying on the back): 4 sets of 16 repetitions
Twisting on the press: 4 sets of 15 reps
Back torsion on the press: 4 sets of 15 reps
Exercise strap: 4 sets of 30 seconds
A lifting of the legs lying on back: 4 sets of 15 repetitions
Exercise “climber”: 4 sets of 15 repetitions

Картинки по запросу Jen Selter упражнения

  • Wednesday

Gluteal bridge: 3 sets of 30 repetitions
Sumo squats: 3 sets of 15 reps
Jumping with the cotton of the palms: 2 sets of 50 repetitions
Running on the spot lifting up your knees: 1 minute
Goals: 3 sets of 20 reps
Disasters: 3 sets of 20 reps
Exercise “donkey”: 3 sets of 15 repetitions
At the end of cardio training: 30 minutes

  • Thursday

Staggering: for one minute, lifting your knees high
Sumo squats: 2 sets of 40 repetitions
Side attacks: 3 sets of 20 repetitions
Disasters: 3 sets of 20 reps
Bouncing: 2 sets of 20 times
At the end of cardio training: 30 minutes

  • Saturday

Jumping with the cotton of the palms: 1 approach 50 repetitions
Sumo squats: 2 sets of 10 repetitions
Squat with a wide set of the legs: 3 sets of 10 reps
Disasters: 3 sets of 20 reps
Exercise “donkey”: 3 sets of 30 repetitions
Raising the legs in the lateral position of lying: 3 sets of 20 repetitions

  • Sunday

Recreation

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Motivational celebrity tips

Buttocks girls do not fit into those model parameters that are considered correct. And yet it is such a figure that is truly beautiful and natural!

These are the exercises that Jennifer advises the girls that they want to be slim and sketchy. As you can see, the fitness instructor does not disdain barbells, dumbbells, and also actively works with his body, performing push-ups and pull-ups. “Male” exercises (and this is how the majority of girls respond to them) did not make it heavy, but, on the contrary, turned into a precise modern goddess.
Try replacing traditional aerobic fitness training with anaerobic exercises. They are not difficult to carry out, but it is such a load that will make your body worthy of admiration!

Some accuse Jen Selter of implants in the buttocks, but this has nothing in common with the truth. Look at how she trains.

The girl trains the entire body, but, of course, does not neglect the squats with the neck. Squats Jennifer loves most. As you know, for beautiful buttocks, there are no more effective classes than proper exercises with a barbell. Jeniffer works in Smith’s car, that is, the neck is fixed in the frame.
It is in Smith’s car that you can start training if for now, you are afraid to squat with the bar. She will by no means fall on you, so you can try to squat even without a coach.

Jennifer says that it is not so important with what weight you are engaged, the main thing is the right technique. It is the technique that the girl pays a lot of attention because squatting with an uneven back or incorrectly spreading her legs, you not only do not let the necessary muscles work but also risk injury.
A small weight will allow you to do more exercises, which will positively affect the development of muscles and relief. Do not overload yourself. Start training with an empty neck.

The deadlift is another of Jennifer’s favourite exercises. The girl does it on her straight legs, and again, the working weight is no more than 20-30 kilograms. What does Jel Selter do today? She is a representative of NY20, “MusclePharm” and Game Plan Nutrition participates in advertising sessions of “Nike”. Jen’s dream is to become a good fitness instructor, and in early 2014 she participated in the Access Hollywood show and The View as a fitness consultant.
A significant achievement of this ordinary girl can also be called the eighty-second place in the list of the most coveted women for 2014 (according to the AskMen poll). Why not? After all, the figure of this girl is very seductive and certainly more attractive than the skinny models from the podium.

Video from Jennifer:

How to be slim and toned? Jen Selter training program for pumped buttocks
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