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