9 MIN BUTT + LEG STRETCH - for everyone training booty & legs regularly I Pamela Reif

Training your booty a lot? ♥︎ you better take those 9 minutes to stretch it! / Werbung

Imagine: we always squeeze squeeze & squeeze our butt cheeks… but do we actively help the muscles recover? Most stretching routines focus on hamstrings, thighs, hips and calves. And I agree, it’s super hard to actually lengthen the booty muscles. But in between those leg stretches you will find some booty stretches that feel AMAZING :)

PS: the Pretzel looks weird, but it actually hits the booty so nicely haha. I was sore on that day and I could feel it verrrrrry well :)

Apart from that, you also and mind, , .

You can do this routine:
- to calm down your entire body
- prevent injuries
- make sure your body will recover quicker & stay smooth and flexible
- if you feel sore, the day after an intense Leg Day
- on a daily basis
- at the end of your workout session
- to wake up in the morning
- before you go to bed

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▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday.

use #PamelaReif if you want me to see your workout pics and videos!

➞ my Pam App ♥︎ Free workout plans, recipes & tips:

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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. TONES & I - Cloudy Day
2. Madeline The Person – Haunted
3. Anne-Marie x Niall Horan - Our Song
4. Jasmine Thompson - Already There

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Business Contact:

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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.

[frybns]

I cannot explain how happy I am seeing her use "Our Song" in this workout. It got me so motivated

[jaesme_]

How impressive that Pam also improve herself in stretching! I remember the first yoga video she couldn’t really bend down but now! She is so flexible 😍

[ludzioba]

I'm literally in my bed about to sleep now, and I'm seriously considering trying the video in my pj's 😂❤️

[lillibolognino]

one step closer to a perfectly coordinated one direction dance workout by pamela

[ritaribeiro]

OMG, “Our Song” by Niall and Anne Marie, I love that song so freaking ❤️

[notivetka]

Hi Pam, can you please make a 10-min mom-friendly full body workout (with you doing the harder variation and your mom performing a beginner modification of an exercise) for all of us who want to train with our not so motivated moms haha

[karenke]

Today is abs + brutal hiit day so first you are going to kill us hahaha but then you are giving us this beautiful stretch at the ending!!
Thank you for everything Pam!

[darinamisheva]

Okay but the fact that she included Our Song by Niall and Anne-Marie😭
I’ve been waiting so much for a song by one of the boys of 1d

[vianaqin]

Before knowing Pamela workouts:
My favorite day is Friday no one can change my mind

After knowing Pamela workout:
My favorite day is the day Pamela uploads NEW VIDEOS
💙💙💙💙💙💙❤❤❤💚💚💚💚💚💚

[gaborpakozdi]

this video: *9min*
how long it feels like: *2min*
6min brutal abs: *6min*
how long it feels like: *long.*

[meggy]

A couple months ago, I couldn’t do really any of your thigh workouts, it was too painful and too hard, but I started doing one of your leg stretches and foam rolling everyday and now I’m so much better at all of them! Love how many different stretch videos you have, stretching is so important ❤️

[buggymars]

i love these videos for days when i feel like crap and don’t feel like doing anything. at least i can improve stretching instead of making myself feel worse by overworking myself or not doing anything at all!

[summereleishaa]

So happy to see Niall's song being used like this!

[hannahament]

After dealing with so much from school, moving and everything else, it is so nice to see Pamela upload so regularly. Pamela, you have really made me feel stronger, more confident, and overall better! Thank you so, so much!! ❤️

[sarahhh]

Danke Pam, dass du „Our Song“ benutzt hast! Eines meiner momentanen Lieblinge🥰

[juliaszodi]

I never really like streching videos, but this one has my heart. So calm, relaxing, and the music is amazing. Thank you Pam <3

[jbd]

thank you for playing a song with such pretty sapphic lyrics it really made me feel very happy and warm :-) <3

[eve]

Pamale is so sweet, like honestly, she smiles all the freaking time, even when I am on the floor sweating like crazy. And there she is, like Barbie, like an Angel, *_Flawless_*

[AAndersone]

At the end of the video I felt like I was sleeping in the clouds. The stretches, the music, the viiibe, I just love Pam's stretch videos so much I can't explain. Thank You, Pam, for making me so relaxed and happy.

[prosteada]

I really love Our song in this stretching! ❤️I was so happy when i heard it.