How Jen Selter Maintains Her Amazing Physique

Jen Selter, an American fitness model who grew up in New York City, has been issuing workout and diet challenges to her millions of social media followers, and they’re taking the internet by storm. If you are unfamiliar with who she is, well, we’re sure you’ve seen some of her butt selfies — appropriately called “belfies” — around the internet somewhere. Indeed, her lusciously-shaped behind is in large part what catapulted her to internet stardom.

Of course, apart from her… uh… butt, she’s also a health influencer who works out regularly and advocates for healthy living. It’s been reported that she has always been a fit kid since childhood but got inclined towards extreme fitness when she turned 15. Currently, she dispenses workout and diet tips like the Oracle Of Delphi on social media and the fans who’ve scooped up these nuggets of wisdom and applied it to their lives are coming out in droves looking like perfect human specimens. There’s got to be something about her workout and diet routines that is enabling all this!

She says that her workout and diet challenges were developed to prove that a little determination can go a long way, so naturally, this got us curious. 

So let’s quit beating around the bush and jump right into the part we know you’re all interested to find out. For this article, we’ll be taking a look at her lifestyle and both the workout and diet routines that have allowed her to maintain such a sexy physique!


Jen’s Workout Routine Broken Down Into Days

Jen Selter’s workout routines run the gamut from HIIT to weight lifting to athletic training. Each routine is very well planned with a clear goal in mind. 

Before starting any workout, however, you’ll need to do a warmup to get your body ready. This is because a warmup will increase your body temperature by increasing blood circulation. This increased circulation will result in more oxygen and nutrients sent to your muscles, improving your flexibility and increasing your resistance to fatigue. In other words, if you do not warm up, your chances of getting injured will be higher.

Start with a 5-minute walk or jog, followed by some light stretching, such as squats and lunges. You may also want to include some static stretches, such as the shoulder stretch and the hip stretch. These will help to loosen your joints, which in turn will reduce the likelihood of injury. 


Jen Stelter recommends the following exercises to form your warmup before starting a workout routine:

Warming up

  1. Jumping Jacks (ten reps) and Burpees (10 reps)
  2. Squats (12 reps)
  3. Walking Lunges (15 reps)
  4. High Knees (20 reps)

Monday: Legs

Working out your legs is important because not only will leg-targeted exercises engage different muscle groups in your body, you will also be able to build muscle, which will help you burn more fat.

Many people are hesitant to do exercises that target their legs because they believe that their legs are weak. However, this is simply a misconception because the majority of leg-related exercises focus on strengthening the back of the legs, as well as the calves and thighs.

Leg exercises have a lot of great benefits and one of them is that they improve your posture, while also improving your balance. Another great thing about leg exercises is that they will help you build muscle, especially if you perform leg squats. In fact, leg exercises are some of the best for building muscle.

  • Wide Dumbbell Squats: three sets, 15 reps each
  • Walking Lunges: four sets, 20 reps each
  • Bosu Ball Squats: four sets, 20 reps each
  • Squat Jumps: three sets, 10 to 15 reps each
  • Medicine Ball Squats: four sets, 15 reps each
  • Donkey Kicks: four sets, 15 reps each
  • Leg Abductors: three sets, 10 to 15 reps each
  • Squat Thrusts: four sets, 15 reps each

This set of exercises is guaranteed to take the wind out of you. But don’t give up, Jen says. Once you see how much better you feel when you exercise regularly, it’s only going to get easier.

Tuesday (Abs and Cardio)

Your abs and your cardio play a big role in your overall health. Your abs, in particular, are responsible for supporting and stabilizing the spine, helping you to walk upright, and keeping you from falling over. In addition, they help you to maintain a healthy weight, which is important for people who have diabetes.

Cardio exercises target your heart. The best time to start cardio workouts is after you finish your strength training. This way, you will be burning fat, and your body will be ready to take on your new workout routine. When you do cardio, make sure that you try to keep it under 60 minutes.

  • Bicycle Crunches: four sets, 15 reps each
  • Ab Crunches: four sets, 15 reps each
  • Reverse Crunches: four sets, 15 reps each
  • Forearm Planks, four sets, 15 reps each
  • Lower Leg Lifts, four sets, 15 reps each

After this set of exercises, Jen recommends a cardio follow-up that consists of 30 minutes on a treadmill (set at a moderately steep incline, if you can hack it).

Wednesday (Butt)

Butt is wednesday exercise

Wednesdays are butt days for Jen, and if you’ve seen some of her butt selfies, you know she takes care of her behind more than most. 

Butt exercises don’t just work your butt; they will work your whole body as well. The exercises below are great for women who want to firm up their butt and get rid of fat. They are very effective at doing both things and are also safe for all ages, so if you want to have buns that are as sexy as Jen’s, make sure to follow the workout routine below.

  • Hip Thrusters: three sets, 30 reps each
  • Wide Dumbbell Squats: three sets, 20 reps each
  • Jumping Jacks: two sets, 50 reps each
  • Knee ups: one set to failure
  • Bench Step Ups: three sets, 20 reps each
  • Walking Lunges: three sets, 20 reps each
  • Donkey Kicks: three sets, 30 reps each

Jen recommends resting for a minute after each of the sets above, and doing another round of cardio after you complete everything — same as on Tuesday; treadmill on a steep incline for 30 minutes.


  • Knee Ups: one set to failure
  • Wide dumbbell Squats: two sets, 40 reps each
  • Side Lunges: three sets, 30 reps each
  • Walking Lunges: three sets, 20 reps each
  • Hip Bridges: three sets, 30 reps each
  • Jump Squats: three sets, 20 reps each

Just like for Wednesdays, be sure to rest about a minute after each set and do cardio (treadmill on incline) for 30 minutes after everything’s complete.

Friday (Abs)

  • Reverse Crunches: three sets, 20 reps each
  • Bicycle Crunches: three sets, 20 reps each
  • Ab Crunches: three sets, 30 reps each
  • Toe Touches: three sets, 20 reps each
  • Side Plank Hip Lifts: three sets, 15 reps each
  • Oblique V-Ups:  three sets, 20-30 reps each
  • Russian Twists: three sets, 40 reps each
  • Lower Leg Lifts: three sets, 10 reps each

Remember to rest for about a minute after each set. You can skip cardio for Friday, as long as you’ve completed your warmup exercises and the other sets of exercises for the past days.

Saturday (Glutes)

The glutes are the three muscles located at the bottom of your backside. They are an important muscle group in your body, and they need attention to be strong and healthy. 

Also, if you want to get a strong core, it’s a good idea to hit the glutes. It’s important to work this part of your body for several reasons, including: it provides you with better posture and helps you stand tall, and it gives you a firm foundation from which to perform a variety of sports movements.

Below are different exercises that focus on working the glutes in order to tone them and gain strength.

  • Jumping Jacks: one set to failure
  • Wide Dumbbell Squats: two sets, 10 reps each
  • Pile Squats: two sets, 10 reps each
  • Walking Lunges: 2 sets, 20 reps each (10 per leg)
  • Donkey Kicks: three sets, 30 reps each
  • Leg Lifts: three sets, 20 reps each

At this point, you know the drill: rest for a minute after every set, then go to the next set until everything is complete.

Sunday (Rest)

Jen Selter dedicates Sundays for rest. Indeed, you will need to assign one day a week for rest, especially if the exercise routines you’ve got scheduled are intense. Rest days are important because they allow your body to recover and prevent injuries. This is why you need to rest for a day when you’re not training so that your muscles don’t overheat and get sore. In fact, your body will work better when it has a day off in between workouts.

Definitely, you don’t want to work out with no rest days. It’s better to have a rest day rather than go out and train on a day that you are tired. It will make your training ineffective, thus you might be tired during the actual workout itself, or worse, hurt yourself because of a lack of proper recovery.


Jen Selter’s Workout Tips

Jen Selter's workout tips

  1. Incorporate workouts into your lifestyle. Health is an important part of our life. Our life depends on it. It’s the most important thing in the world. And if we are healthy, we will be able to do many things that make us happy. 

That’s why it’s important for people to make their health the number one priority. There are a lot of things you can do to improve your health. Two of the best ways to improve your health is to work out and eat right.

  1. Have a game plan. If you want to lose weight, you’ll need a game plan. What is your goal? Do you want to lose weight, gain muscle, or maintain? Do you have a specific day or week in mind that you want to work out on? What will you eat for breakfast? What time of day will you do your workout? 

These are some of the questions you should ask yourself. Because if you decide what to do on the day itself, then you might end up not following through with your health and fitness plans.

Meanwhile, if you have a game plan set in place, then you’ll be more likely to stick to your health and fitness goals. Get a buddy. If you don’t have a friend or family member who you can count on to support you in your health and fitness efforts, then you’ll need to find one.  For example, maybe you can go running with your best friend or coworker. Maybe you can work out at the gym together. Maybe you can go shopping together.

Make a plan. You can start by making a simple plan. It’s really easy to make a plan. You don’t need to spend hours doing it. Just get started by asking yourself the above questions and then writing down your answers. 

Once you’ve written your plan, then you’ll want to write down your exercise schedule. Be realistic. Don’t expect to lose 10 pounds in a week. That’s unrealistic. You need to be realistic about what you can do and what you’re willing to do. If you want to lose 10 pounds, then that’s what you’ll need to do. Don’t try to lose 10 pounds in one week, and if you don’t see the results you want, you’ll be disappointed.

  1. Keep Hydrated. When following a workout routine, you always need to remember to keep hydrated. While there are many ways to do this, water is always the best way to stay hydrated.

When you are exercising, your body will lose water through sweating and urination. Without adequate water, you could become dehydrated. You can also drink water during rest periods between sets of exercises. This will ensure that you stay hydrated and do not lose any water.

You can also consume other hydrating drinks such as Gatorade, Powerade, and Pedialyte. Some of these drinks have electrolytes in them which will help you maintain your electrolyte balance. Indeed, having an adequate amount of sodium in your system can help prevent muscle cramps and even reduce the chance of heatstroke.


Jen Stelter’s Diet Plan

Jen Stelter’s diet plan

Jen Stelter does not have a diet plan per se, but she does stick to certain kinds of food while avoiding others. To put it simply, she eats healthy and clean every single time. Stelter has a very specific reason for doing so. She says that she’s done a lot of research on the effects of certain foods and how they affect the human body. She said she also likes to keep her body strong and healthy for as long as possible while being able to live a long, happy life.

The plan you’ll find below is generalized, but it’s what allows Stelter to stay in tune with her body and avoid any kind of negative cravings. She has found that eating this way keeps her healthier overall and more productive.

  • Breakfast: Jen is the queen of breakfast. She likes to have eggs without the yolk, toast, and oatmeal with a glass of fresh juice.
  • Breakfast is an important part of the day for Jen because it helps to start her day off right. You should never skip breakfast, especially when you’re trying to lose weight, because you may miss out on some important nutrients that will help you stay healthy. 

When you do eat breakfast, eat a balanced meal with protein and carbohydrates and make sure you eat something healthy. I’m talking about fruits, veggies, whole grains, and protein. The best types of breakfast are oatmeal and yogurt, which are high in fiber and protein, and have very few calories. If you choose to drink your morning coffee, choose low-fat milk instead of regular milk, and use skim milk powder instead of cream. This way, you’ll save a lot of calories without compromising on taste.

  • Lunch: Jen’s favorite lunch is grilled salmon, combined with a ton of vegetables. Her choice of protein will be grilled chicken or salmon, whichever she feels like eating that day.

Jen advises against skipping lunch, even when you’re trying to lose pounds because it can lead to eating unhealthy snacks and meals later on in the day. If you are trying to lose weight, eating a balanced diet is more important than skipping meals. Besides, there’s nothing wrong with eating three healthy meals a day—the body needs fuel to function properly.

In brief, if you eat a balanced diet, you won’t go hungry and will be better equipped to meet your health goals.

  • Dinner: Jen is a bit more spontaneous when it comes to dinner. She will often have grilled chicken or salmon, paired with steamed vegetables. Sometimes she will eat out — but will almost never go for unhealthy meals.

Remember dinner is the last full meal of the day, so if you’re trying to lose weight or would rather not gain extra pounds, make sure to opt for healthy meals. When at a restaurant, be choosy about what you order. Choose lean meat over fatty foods, stick to vegetables as a side dish, and dress everything in low-fat cooking spray.

At home, be conscientious of what you eat for dinner. Skip the butter when making pasta and use salsa or nonfat yogurt instead of sour cream.


Jen Selter’s Cheat Meal Tip

Jen Selter’s cheat meal

Cheat days are fine when you’re trying to lose weight, but be sure to not overeat. Your cheat day is not an excuse to binge eat or to stuff your face with as many calories as you can.

You need to plan ahead. If you don’t plan ahead, cheat day will turn into a feast.

Planning ahead allows you to take control of your cheat day. If you don’t plan, you may find yourself eating way too much and/or overeating.

One of the biggest problems people have with losing weight is that they want to lose weight fast, but they also want to eat all the foods they enjoy. That’s impossible. You can’t eat everything you like while trying to lose weight. So, if you want to lose weight and still eat what you want, you need to learn how to plan your cheat day.

That’s not to say that you shouldn’t enjoy your cheat day — you should. But you’ll always need to be more retrospective about how every decision you make with your body will affect your goals. Before you plan your cheat day, you need to figure out what your goal is. You need to make sure you’re only cheating on a diet you want to stick to.


Foods To Help You Get A Jen Selter Butt!

Yes, you read that right — there are foods that you can take to make your butt bigger. Of course, you’ll have to pair it with a kick-ass workout routine (and Jen Selter has many routines that you can follow to get you the thicc butt you always wanted). 

Keep in mind, though, that eating the foods below won’t magically make your butt bigger. However, you can expect to maximize the results of any butt-building exercise routine by keeping them in your diet!

Below are some of the foods that could help you get a bigger butt:

  1. Beans and legumes. In addition to being an excellent source of fiber, beans and legumes are also a great source of protein, which helps build muscle, says Chris Mohr, MS, RD, a sports dietitian in New York City.
  2. Whole grains. Whole grains are rich in fiber, B vitamins, folate, and other nutrients that help with energy metabolism. Plus, they’re relatively low in calories, which is key when you’re trying to lose weight.
  3. Fish. Fatty fish like salmon, mackerel, sardines, and tuna contain omega-3 fatty acids that have been shown to promote fat loss.
  4. Nuts. While nuts are high in calories, they are also high in protein and fiber, which can help curb hunger. Walnuts and almonds are a great choice because they’re high in protein, and pistachios, pecans, and peanuts are a good source of fiber.
  5. Oils. Avocado oil, flaxseed oil, olive oil, and peanut oil all contain monounsaturated fats, which are healthy and can help reduce the risk of heart disease and cancer.
  6. Soy. The isoflavones in soybeans have been shown to help boost bone density.
  7. Seeds. Pumpkin seeds, sesame seeds, sunflower seeds, and chia seeds are high in protein and contain omega-3 fatty acids, which are great for heart health.


Jen Selter is without question one of the most in-demand health and fitness gurus of today, and it’s all because of the hard work she’s put into her body. Anyone who doubts that she’s put in the work can simply look at how perfectly chiseled her body is. 

Her workout and diet routine above won’t be difficult to follow and only requires a good amount of dedication. 

The good thing about this workout and diet plan is that many have already tried it and have attested to how good it is. However, if you want to get the most out of it, you’ll need to be consistent. You won’t achieve your goals overnight, but you’ll definitely be seeing improvement in no time!