Jennifer Lopez’ probably most famous trademark is her big, plump butt. According to media reports, the singer and actress is said to have insured her buttocks for over 20 million dollars, she is so proud of her XL bottom.
–
Stars like Kim Kardashian, Rihanna and Kylie Jenner are also famous for their plump undersides, and numerous influencers also show off their curves on Instagram and Co. One thing is certain: the fitness trend is clearly moving in the direction of a well-trained, firm bottom!
–
But not everyone is known to have a naturally big butt. Even J.Lo works out every day to keep her butt in shape. The effective butt exercises come from the training plan of Lopez’ trainer, David Kirsch. This is how you train your butt à la J.Lo.
–
1. Goblet Squat
After warming up, J.Lo starts with goblet squats to strengthen legs and butt.
Here’s how: Stand up straight with your feet shoulder-width apart. Then, with your back slightly arched, squat so far that your thighs are parallel to the floor.
Elbows should lightly touch knees. Exercise with weights (dumbbells or dumbbells) is more effective, but also more strenuous Kettlebell).
Kirschner recommends 3 sets of 15 reps.
–
2. Glider Reverse Lunge
Exercise number 2 is the lunge: Stand on a slide with your left foot and pull your left leg back, your right leg remains in the starting position.
Important: keep your balance! Once you get used to the movement, repeat the exercise with two dumbbells. Then switch legs. 3 sets of 12 reps on each side.
–
3. Glider Side Lunge
A different variation of lunges is also part of Jennifer Lopez’s training routine: With your left leg standing on the sliding disk, you pull your left leg to the left and go into a squat. Pull your arms straight up.
Then quickly pull your arm back to the starting position.
3 sets of 10 repetitions per side.
–
4. Single Leg Bridge
Lie on your back and place your hands on the floor by your sides. Place your left leg straight on the floor and pull your right straight up, lifting your buttocks off the floor. Don’t forget to tighten your bottom!
Then switch sides, i.e. lift your left leg and put your right leg up.
3 sets of 15 reps on each side.
–
–
