this celebrity has one of the most
famous booties in Hollywood hi I’m
Veronica watchmojo.com and today fitness
guru and Nick Robinson is showing us
some exercises to get that Jessica Biel
but in order to get a butt like
Jessica’s we have to do kind of what
Jessica does and jessica has two secrets
the first one is that in order to have a
really nice tush you’ve got to take care
of the baggage most women carry on top
of your muscle most women carry extra
fat on their hips their thighs and on
their butt so once you take care of your
nutrition control your nutrition you
bring your body fat down in those key
areas unless you have muscle underneath
you’re gonna have a flat butt so what’s
Jessica’s number two secret she trains
really hard she trains like a guy and
what that means is she does really
simple exercises military-style training
but she does them hard for a serious and
she puts on some weight to do some
serious resistance training if you train
like this like we’re about to do you two
could have Jessica Biel’s bubble butt
you and pick ya high men so our first
exercise to get Jessica Biel’s butt is
we’re going to do walking lunges very
simple exercise it’s going to engage
your glutes all three muscles of your
glutes your hamstrings and your quads
and how we’re gonna make them extra
specials we’re gonna add on a couple of
these so we’re gonna take a big step
forward because a lunge is called the
lunge why because you’ve got to lunge
and drop the knee all the way to put
Veronica all the way to the floor step
into that heel bring the foot together
alright so that’s your basic lunge let’s
layer on some perfection here pull up
your big toe in your shoe put all the
energy and your heel and squeeze all the
way into your butt as you come up you
feel that activating when you push into
the heel activates all the way in the
back chain of your leg and I want you to
add on to that a belly squeeze as you
come up so push into the heel squeeze
the belly step your feet together
beautiful now pay attention to your
posture nice tall posture as you’re
coming through
tucking the pelvis and the last thing I
want you to really pay attention to is
that you have a 90 degree angle at both
knees that means that front leg the knee
does not go any further than your own
ankle down good you’re feeling your
heart rate race aren’t you so we’re
going to move into our second exercise
now we’re basically doing a ballerina
plie and the reason we’re doing that is
because we want to target the lateral
muscles that means it’s the muscles on
the side of your glute and your thighs
and because we’re doing a lateral
movement that means we need resistance
going laterally first thing we start in
first position toes are slightly turned
out nice and natural you’re going to
tuck the pelvis nice and tall and let’s
take that leg out down and in good and
notice how we stay tall throughout the
whole movement and you’re pushing
externally the reason we’re it turned
out is because right now we’re targeting
the inside and the outside of your
thighs and your glutes so your adductors
your abductors and the glutes all three
muscles drop down let’s push a little
wider now of course once we start going
we’re getting into cardio zone aren’t we
we start to get a little bit winded
that means we’re also in fat-burning
mode which is what we want as we’re
getting toned and as we’re coming on to
the end of this series you want to plan
for about two minute to three minute
drill if you’re doing this without bands
because you can do it without a band but
when you add on the resistance with
these bands you’re really cranking it up
a notch and you want to do a shorter
drill until your thighs start shaking
that’s when you know you’re a total
muscle exhaustion which is our objective
for this exercise when you get there
switch to the other leg so we’re going
to review how to do the best squat for
your butt today to keep it simple
ringing use that same weight we use in
the beginning about 10 pounds so for the
classic squat you’ll notice that
Veronica starsin is standing
holding the weight close to her chest
and as she extends her glutes back
she’s counter balancing the weight of
her bum with the weight and pull it back
into center now what I want you to do
Veronica is lift your toes up in your
shoe as you go down so that it’s like
you’re coming to sit down and you’re
extending your gluts and then you’re
going to push with your gluts nice and
slow tilting the pelvis bring it back
together into the center good and the
trick to the gluts developing gluts
through the squat is to really extend
your bum back most people collapse
forward but since we’re working the
glutes you really want to think of
extending the glute muscle in order to
contract the glute muscle now timing you
want to go down nice and slow one two
three come back nice and slow one two
three keeping the toes up in the shoes
weight in the heels 90 degree angle at
the knees extend those arms to let
yourself go back down a little bit
deeper and do it again perfect technique
one more time and you want to do this
until your thighs and your gluts start
shaking and you can’t do one more we’re
going to do very simple bridging which
is lying your shoulders on one surface
your feet at 90 degree angle and lifting
the hips and as you do that you’re going
to feel powerful clenching of the gluts
in conjunction with your pelvic girdle
and your abdominal wall you’re going to
make sure that your shoulders are well
supported your gluts are off of the ball
from the middle back and you’re actually
going to hug your gluts down to the ball
for the starting position feet are about
hip-width well anchored 90 degree angle
you’re going to take your arms your arms
cross them in front of you rest your
head on the ball and now just Ridge up
squeeze
powerfully and then hugging the ball
with the glutes and squeezing powerfully
if this is too easy for you you can
layer on some weights onto your hip bone
as you press up powerfully with your
gluts and engaging the abdominal wall
pulling them powerfully into your Center
the last exercise we’re going to do is
going to be simple leg raises and when
we’re doing these simple leg raises
you’re really emphasizing lifting your
glutes and then pushing them down into
the ball as you lift your legs you’re in
a somewhat push-up position you’ve got
your hands well anchored on the floor
your stability ball is underneath your
pelvis and your feet are spread and open
on the ground and what we’re going to do
is we’re actually going to lift and
extend the glute and then press the
glutes powerfully into the ball as we
lift and extend the legs and drop and
lift
so really peak up the butt and press the
bump into the bowl so you’re actually
using the inflation of the ball as your
resistance as you’re pushing the hips
into the ball the how many times should
we do this each week do that three times
a week with an interval day in between
to rest up recharge and repair the
gluteus maximus minimus and medius say
that ten times fast is really hard
muscles in order to build up that great
muscle tone that we’re looking for hey
thank you thanks for having me
famous booties in Hollywood hi I’m
Veronica watchmojo.com and today fitness
guru and Nick Robinson is showing us
some exercises to get that Jessica Biel
but in order to get a butt like
Jessica’s we have to do kind of what
Jessica does and jessica has two secrets
the first one is that in order to have a
really nice tush you’ve got to take care
of the baggage most women carry on top
of your muscle most women carry extra
fat on their hips their thighs and on
their butt so once you take care of your
nutrition control your nutrition you
bring your body fat down in those key
areas unless you have muscle underneath
you’re gonna have a flat butt so what’s
Jessica’s number two secret she trains
really hard she trains like a guy and
what that means is she does really
simple exercises military-style training
but she does them hard for a serious and
she puts on some weight to do some
serious resistance training if you train
like this like we’re about to do you two
could have Jessica Biel’s bubble butt
you and pick ya high men so our first
exercise to get Jessica Biel’s butt is
we’re going to do walking lunges very
simple exercise it’s going to engage
your glutes all three muscles of your
glutes your hamstrings and your quads
and how we’re gonna make them extra
specials we’re gonna add on a couple of
these so we’re gonna take a big step
forward because a lunge is called the
lunge why because you’ve got to lunge
and drop the knee all the way to put
Veronica all the way to the floor step
into that heel bring the foot together
alright so that’s your basic lunge let’s
layer on some perfection here pull up
your big toe in your shoe put all the
energy and your heel and squeeze all the
way into your butt as you come up you
feel that activating when you push into
the heel activates all the way in the
back chain of your leg and I want you to
add on to that a belly squeeze as you
come up so push into the heel squeeze
the belly step your feet together
beautiful now pay attention to your
posture nice tall posture as you’re
coming through
tucking the pelvis and the last thing I
want you to really pay attention to is
that you have a 90 degree angle at both
knees that means that front leg the knee
does not go any further than your own
ankle down good you’re feeling your
heart rate race aren’t you so we’re
going to move into our second exercise
now we’re basically doing a ballerina
plie and the reason we’re doing that is
because we want to target the lateral
muscles that means it’s the muscles on
the side of your glute and your thighs
and because we’re doing a lateral
movement that means we need resistance
going laterally first thing we start in
first position toes are slightly turned
out nice and natural you’re going to
tuck the pelvis nice and tall and let’s
take that leg out down and in good and
notice how we stay tall throughout the
whole movement and you’re pushing
externally the reason we’re it turned
out is because right now we’re targeting
the inside and the outside of your
thighs and your glutes so your adductors
your abductors and the glutes all three
muscles drop down let’s push a little
wider now of course once we start going
we’re getting into cardio zone aren’t we
we start to get a little bit winded
that means we’re also in fat-burning
mode which is what we want as we’re
getting toned and as we’re coming on to
the end of this series you want to plan
for about two minute to three minute
drill if you’re doing this without bands
because you can do it without a band but
when you add on the resistance with
these bands you’re really cranking it up
a notch and you want to do a shorter
drill until your thighs start shaking
that’s when you know you’re a total
muscle exhaustion which is our objective
for this exercise when you get there
switch to the other leg so we’re going
to review how to do the best squat for
your butt today to keep it simple
ringing use that same weight we use in
the beginning about 10 pounds so for the
classic squat you’ll notice that
Veronica starsin is standing
holding the weight close to her chest
and as she extends her glutes back
she’s counter balancing the weight of
her bum with the weight and pull it back
into center now what I want you to do
Veronica is lift your toes up in your
shoe as you go down so that it’s like
you’re coming to sit down and you’re
extending your gluts and then you’re
going to push with your gluts nice and
slow tilting the pelvis bring it back
together into the center good and the
trick to the gluts developing gluts
through the squat is to really extend
your bum back most people collapse
forward but since we’re working the
glutes you really want to think of
extending the glute muscle in order to
contract the glute muscle now timing you
want to go down nice and slow one two
three come back nice and slow one two
three keeping the toes up in the shoes
weight in the heels 90 degree angle at
the knees extend those arms to let
yourself go back down a little bit
deeper and do it again perfect technique
one more time and you want to do this
until your thighs and your gluts start
shaking and you can’t do one more we’re
going to do very simple bridging which
is lying your shoulders on one surface
your feet at 90 degree angle and lifting
the hips and as you do that you’re going
to feel powerful clenching of the gluts
in conjunction with your pelvic girdle
and your abdominal wall you’re going to
make sure that your shoulders are well
supported your gluts are off of the ball
from the middle back and you’re actually
going to hug your gluts down to the ball
for the starting position feet are about
hip-width well anchored 90 degree angle
you’re going to take your arms your arms
cross them in front of you rest your
head on the ball and now just Ridge up
squeeze
powerfully and then hugging the ball
with the glutes and squeezing powerfully
if this is too easy for you you can
layer on some weights onto your hip bone
as you press up powerfully with your
gluts and engaging the abdominal wall
pulling them powerfully into your Center
the last exercise we’re going to do is
going to be simple leg raises and when
we’re doing these simple leg raises
you’re really emphasizing lifting your
glutes and then pushing them down into
the ball as you lift your legs you’re in
a somewhat push-up position you’ve got
your hands well anchored on the floor
your stability ball is underneath your
pelvis and your feet are spread and open
on the ground and what we’re going to do
is we’re actually going to lift and
extend the glute and then press the
glutes powerfully into the ball as we
lift and extend the legs and drop and
lift
so really peak up the butt and press the
bump into the bowl so you’re actually
using the inflation of the ball as your
resistance as you’re pushing the hips
into the ball the how many times should
we do this each week do that three times
a week with an interval day in between
to rest up recharge and repair the
gluteus maximus minimus and medius say
that ten times fast is really hard
muscles in order to build up that great
muscle tone that we’re looking for hey
thank you thanks for having me
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