10 MIN 4-SIDES BOOTY ACTIVATION - wake up your butt muscles & make them grow I Pamela Reif

do this a BEFORE any Leg Day for the best Booty results ♥︎ / Werbung

Activating my glutes is always a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - if you want the compound exercises to hit your butt, you need to make sure you actually lift your (body)weight with your bum!

This routine activates our bubble butt from all angles:
1. Straight - with kickback movements
2. Diagonal + Twisted - burns in a different way! :D To focus more on the upper side
3. Glute Bridges - in different versions, for the big butt muscle
4. Side Lifts - for a round hourglass shape

You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Grow Your Booty
- 10min Bombastic Booty

… and if you:
- have bad joints or knee pain
- only feel your thighs burning during squats
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a Glute Activation before a heavy Leg Day

__

➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

__

You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.

1. Lizzo - 2 Be Loved (Am I Ready)
2. Lizzo - About Damn Time
3. Lizzo - Grrrls
4. Lizzo - Special

__

Business Contact:

unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video

[evakievakievakieva]

Nothing better than waking up to exercise with pamela and realize she posted a new video!!
Pamela, I have been exercising with you for 2 and a half years now! You helped me change my body after pregnancy and I can't thank you enough for that. My baby boy who is now 5 loves exercising with his mommy and you almost every morning. I was taking videos of him when he was a baby struggling to follow your abs sessions!! And now he feels you are our friend and won't go to school in the morning unless he exercises with you!! Greetings and love from Greece!!!

[kinkysoul]

I see many girls are trying to do workout videos after Pamela in Pamela's way, but for me Pamela is the best. I follow her since many years ago and I will not stop working out with her videos. I think she opened the way for other girls to follow and to do workout videos too, but she will always be the "original ", the first one, the best one. Love you Pamela 😎

[vanesszafentor]

Let’s just all admit. The real challenge here is keeping the booty band at the same place😅

[stayhappylittlemermaid]

Be thankful for everything in life from the positive to the negative.

[bethanyd]

The time actually flew by with this one, definitely felt the burn but manageable with no breaks! I love it, new favourite glute activation for sure.

[paladin]

Thank you Pamela for helping me with motivation to get in shape 🥰

[vishruthikarthi]

I LITERALLY felt that ALL over!! I think this is one of the most well rounded (pun intended haha) booty workouts I've ever done 😌❤️😂

[sunshineandbrownies]

The music in this, almost dying from the pain I felt in my glutes while doing this workout, just the overall vibe of this workout, I love it all so much! This is probably my new favourite of your glute activations, thank you so much Pam❤

[meadove]

The music gives me so good Women's Day vibes💃🏼

[aeeria]

a big THANK YOU for always bringing us creative (yet burning!) workouts to maintain a healthy lifestyle🫶🏻

[MelsMangaWorld]

I‘m always scared before a new butt workout😝🔥 But the burn is absolutely worth it!❤️

[victoriaadams]

This is a great addition to motivate our round booty routines! I love the slow and controlled movements that burn like fire. I'm loving you today but my booty will hate you tomorrow! Thanks, Pam, you skilled it as always. Much love!!

[marikom.y]

Since I didn't expect a new video upload today, I started this workout without previewing it and was almost dying at the time of half plank pulse... Afterwards, I got convinced this workout is classified as Intense Workout! Recent upload frequency is amazing! Thank you as always!!

[yasmimmartins]

This one is perfect Pam! It burns a lot but it isn't impossible to go till the end 😂 new favorite glute activation. Thanks a lot for everything!

[dariachodorowska]

Hi Pam!! i workout with you since January 2022 and i have to tell you that you change my life forever. ❤️❤️😙 And because of you i start realise that doing exercise can be fun, that i can loose my weight, and i can take care of myself in that way. Thank you for everything you are icredible person and inspire me every single day. You're my idol.❤️❤️ And i hope that someday i could tell you that personally

[jatnaperezruiz]

Even having changed my training method to gym, I always come back to my beloved Pamela.❤️
I'll try this activation next glute day 🍑

[ohsfret]

Today is my leg day, and this is exactly what I need!!! It's hard for me to focus on booty because of my quad dominant. Hope this will help~

[koianbain]

Pamela, I was able to lose weight because of you! I am very grateful to you, I'm glad that 2 years ago I started doing your trainings. I do it every day now, and I get high from it! Your workouts are tough, but it makes it easier after them) I love your training very much! Thank you, I hope I can meet you someday🥹🤍

[kruhter]

your videos are the best, I really like it, I feel every muscles!

[daritoo]

Thank you so much Pam! I already see a difference in my booty. It's been only 3 days when i started doing this amazing workout :)