12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation, no squats, knee friendly I Pamela Reif

a knee friendly Booty Activation Workout, that doesn't involve any squats, lunges or jumps.
This way, we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige

If you ...
- only feel your thighs burning during squats
- have troubles with isolating your butt muscles
- have bad joints or
- suffer from knee pain
... this workout could work for you! ♥︎ let's make those stubborn glutes burn & grow!

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Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)

It took me soooo long to make this workout a "killer" routine haha .. I always felt like the burn is not intense enough, so tried it over and over again, searching for better combinations and exercises. But now, we definitely have a killer routine which makes my butt cheeks shakeeee haha!!

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It's super important that you pay attention to those "rules":
1) squeeze your butt for every repetition
2) move your leg with the "strength" of your glutes and think about your butt cheeks leading every movement
3) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather HOLD the tension during the entire movement and squeeze "even more" at the upper point of the motion.

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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.

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

1. OutCry - Tell me Why (feat. Natasha Grano) 0:00 - 2:39
2. Crazy Cousinz - Outline (feat. Julie Bergan) 2:40 - 6:02
3. Diplo & Sidepiece - On My Mind (Purple Disco Machine Remix) 6:03 - 8:51
4. Nikki Vianna - Mambo (Leandro Da Silva Remix) 8:52 - 12:14

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Business Contact:

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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.

[PamelaRf]

If you have pain LYING ON YOUR BELLY:
1) try putting a pillow underneath your hip, belly or boobs & see if it gets more comfortable
2) perform those exercises in a kneeling position instead (like the fire hydrant at 2:30) :)

.. because those exercises are soooo effective, try to be creative & don't just skip on them! 😇

(I don't have big boobs so I didn't know about this problem haha - sorry!!!)

[whothehellissteffi]

The biggest motivation is seeing the well done as next excercise

[ashlobching]

Who’s doing this in 2021? 🖐🏻High five, and I’m soooo proud of anyone who is reading this! Let’s start this year strong💪🏻

[fleurdantal]

Who’s still there in march? Pam you helped me lose 12kg, im still training everyday, for everyone who is reading, be proud you !

[kermitthenastyboy]

I don't understand how something I don't have can hurt this much...

[belindarocky]

I'm honestly convinced she could give birth without breaking a sweat.

[dakshitabaar]

Your button to appreciate the fact that there are NO Single leg glute bridges.
Amen to that.

[majepieper]

Can you guys please write new comments so I can read them while doing this? I literally liked them all already!

[laura-rxzv]

Every time she wears a new colour I'm like tHAT is HER cOLOUR

[legendarts]

Her: putting her leg high into the sky
Me: my leg is litterly 1cm abouve the floor

[Yolosiiii]

Who‘s still training in Feburary?🙋🏼‍♀️

[sofileiva]

Who's still training in June hahahah, lets go guys😎😎

August is already here, lets keep moving that booty

[pillaaa]

I'm soo relieved that there aren't any one-leg-glute bridges involved

[ambersykes]

Who else comes to the comments during the workout knowing full well that you’ve already read them about 30 times ?

[rinaisbored]

Who's still training in February?🤚

[sofiagraside]

I just don’t understand how can she elevate her legs so high 😭😭😭😭😭

[neutralholly]

*I WISH 12 MINUTES WAS THAT LONG WHEN I SNOOZED MY ALARM*

[lillywiesmann]

Please do not feel embarassed for not being able to do something! Take a break if you Need to, do it without the resistance band if you need to....and also: even if you feel like you did it better Last time, don't worry! It is 100% normal to have ups AND downs. You Are good enough, just reminding you :)

[cosminafedescu]

I want a relationship as strong as her ponytail

[manon]

8:20 thought she was gonna do single leg glute Got scared for a moment.