One of the most glamorous celebrities to ever grace the red carpet is Jennifer Lopez. She just brings a little something extra, don't you think? That's right ladies. Miss "J.Lo" is just as famous for her rear assets as she is for her movies and there's a reason. That thing is huge! There's nothing like a toned, round behind to leave a lasting impression on anyone you meet. Never fear, flabby rears. It's time to put down the Slimfast, turn off those grandma exercise videos, and get to the gym. Here are the best 5 moves to get you a J.Lo booty in no time!
1) Walking Barbell Lunge
Place the barbell over your shoulders and hold on as if you were going to do a squat. (Don't be afraid to use some weight girls!) While maintaining balance and keeping your hips straight, step forward with your right leg until your hamstring is parallel with the ground. Take care not to let your knee fall over your ankle and inhale as you go down. Push up with your heel back into the starting position. Alternate legs and complete 3 sets of 10 for each leg.
2) Deep Smith Machine Squats
Put about 70% of your one rep max on the bar and stand under it. Stand with your feet a little more than shoulder-width apart. Breathing in as you go down, sit back as far as you can until the bar attachment touches the rack. (You'll hear it and you physically won't be able to go any further.)The lovely thing about the smith machine is it gives you a lot more freedom regarding range of motion because you don't have to focus so hard on not falling over! Take advantage of this. Breath out slowly and raise up to the standing position. Complete 3 sets of 12.
Holding up to 8KG pound weights down by your side, stand right next to and facing a flat bench. Place one foot on the bench and use that heel to pull yourself up to a standing position. Tap your other foot on the bench to catch your balance, and then lower it back down to the ground. This is a great double threat because it works your abs and sides as well as your lower body. Complete 3 sets of 10 on each leg.
4) Cable Kickbacks
Find the hamstring cable machine with the stirrup. Hold onto the rails, keeping your back straight, and place one foot in the stirrup. With a slight bend in the stationary leg, kick the active leg back as far as you can until you feel your upper glutes contract. Hold for 1 second, then lower back to the ground and repeat. Complete 3 sets of 20 on each leg. Since you're doing so many reps, it won't be necessary to use as much weight...But don't be a baby.
5) Lying Leg Curls
By now you're going to be dying so it's okay to lay down for an exercise. Lie flat on your stomach and place your feet under the bar. Use as much weight as you can, up to 50 pounds. Keep your feet together to really focus on your upper hamstrings, and lift the bar all the way to your butt, then release. Really focus on feeling the muscles as you do the exercise and make sure you're going through the full range of motions. No slacking!
Sidenote: Be sure to take only 1 minute of rest between exercises to maximize calorie burn. A huge, fat butt is not what we're going for here. You can take up to a minute and a half between sets to movie to a different machine and that's it. Also, keep in mind that nice bodies are not made in the gym; they're made in the kitchen. So be sure to make a clean eating plan to stick to along with these workouts or no promises can be made on your results. It's up to you!
Face the facts. The butt is the new "rack" except there's no need to spend thousands of dollars on a pair of perky buns. When it comes to a pair of sculpted glutes, it's 100% possible to build what your momma didn't give you. With these powerful moves, you can give your caboose the perfect pick-me-up to brighten anyone's day.