Nothing quite describes vanity in social media like the word ‘selfie’, but of course like most things, it gets taken up a notch. We’d like to thank the likes of the Kardashian’s (mostly Kim Kardashian), Jennifer Lopez and every current and former Victoria’s Secret Angel from Gisele Bundchen to Candice Swanepoel (pictured above) for the rise of the next social media selfie trend – the Belfie.
Coined by Jen Selter, the Belfie is all about showing off your svelte, toned and round behind to everyone on the internet. But how do you take a good Belfie? By working out of course.
Gino Caccavale, celebrity trainer and former Police Academy drill instructor with more than 25 years of fitness industry experience, has worked with hot bods from Carmen Electra to Jenny McCarthy, knows a secret or two to kick your butt in ‘high’ gear. Below are his 5 Best “Belfie” Moves
5 Belfie Perfecting Workouts
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 without kettle bell)
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
Our top 4 tips for taking a good Belfie:
- Wear something tight for revealing (check out Kim Kardashian’s Instagram if you need any inspiration – bikini bottom’s, g-strings, etc)
- Never stand with your legs together, instead cross them over around the knees to give your butt an extra pop
- Always have the light shine right on the curve of your bum to really show it off
- If possible, have someone else take the picture in a gym or in your pretty bedroom.
What do you think of our first attempt at the Belfie?
We can thank our personal trainer, Patrick Dixon from Eagle Eye Fitness for our behind. Though it is a work in progress.
Update:
We have since taken a few more since then and posted them on our Instagram (@sassybella), because why not. With practice (and lots of working out), we’re getting better at it.
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