10 MIN BOMBASTIC BOOTY - activate your butt muscles & make them grow I Pamela Reif
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- เผยแพร่เมื่อ 26 ธ.ค. 2024
- a killer Booty Activation - without any squats, lunges or jumps! ♥︎/ Werbung
This is basically Vol. 2 of our beloved „10min Booty Pump“ Routine.
We put a focus on our BOOTY, without including thigh work. We isolate the glute muscles & learn to hit them nicely.
You will (hopefully) like this workout, if you ...
like the 10min Booty Pump or 12min Grow Your Booty Video
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
PS: Put a towel underneath your hips if your hip hurts during the exercises on our belly!
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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 :)
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.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com...
Android: play.google.co...
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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.
wmg.click/GetAc...
1. Ella Henderson, House Gospel Choir & Just Kiddin - Risk it all
2. BCBC - Be Together
3. Lizzo feat. Cardi B - Rumors
4. Skrillex, Justin Bieber& Don Toliver - Don’t Go
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Business Contact:
pamela_reif@icloud.com
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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
remember : you’re doing this for yourself and not for anybody else ! just keep going, stay consistant and you will see results :) you got this
Thanks 😀
I‘m only doing this for pamala. So she hasn‘t to do this by herself
thank u sm
Workout in the rain
th-cam.com/video/XAFEqe3_VNI/w-d-xo.html
Girl ¡😩😭😭🤎
to all pam girls
did you know you are really strong? this workouts are intense. be proud of yourself💙
@@John-core i mean men are basically stronger so it would be a less struggle for them. but right, her exercises are super hard even for athelets. you saw even erling haaland was struggling with her workouts.
i needed this
Beautiful channel 🤩🤩🌹
@@sanoemma5703 nice 👍
Workout in the rain
th-cam.com/video/XAFEqe3_VNI/w-d-xo.html
My motivation:
-What hurts today will be scars tomorrow
-Succes is the best revenge
-No sweat no beauty
no squat no booty.
-Don't wish for a good body,work for it.
I love that 😂❤️👍
So true, thank you for the motivation 🥰🥰🥰
I loved it 😎
Also remember fuck beauty standards, aim to feel stronger not look like a certain person or shape
I loved doing this workout. After a while the results are showing...😄😇
I wasn't going to work out today. I'm in recovery from depression as well as several other disorders, and working out was something I stopped loving when I was struggling with them. Even though I didn't have the motivation to go get a booty band and so did the workout without it, I'm so proud of myself for doing this workout because I started to have fun with it again. Today's my second day working out consecutively again, and even though it's only been for ten minutes, I feel so good. To anyone struggling out there: you can do this. It doesn't have to be now, but when you are healthy enough to do this, you can do it and have fun with it again :)
Girl, I'm proud of you too. Keep going, you've got this!
Keep going!!💜💜💜
I feel like I’m the only one who doesn’t like to anything when my depression is on a all time high. Working out is so much fun and it feels like a big accomplishment!
go giiirl !
Also, movement and working out is good for depression!
Your goal doesn't come from what you do occasionally, it comes from what you do consistently!
1. kickback, left
2. pulses
3. hold + in & out
4. fire hydrant
5. fire hydrant pulses
6. kickback, right
7. pulses
8. hold + in & out
9. fire hydrant
10. fire hydrant pulses
11. legs lift on belly
12. hold + push out
13. hold + 1 leg higher
14. tiny frog kicks
15. abductor pulses
16. abductor, lean forward
17. push out + good morning
18. push out + hold
19. 3 good morning + 5 pulses
20. push harder + hold
WELL DONE!!!
no man can make my legs shake like pamela did in the last minute 🥲
@@John-core wait what? how is this sexist? I don't get it lol
@@John-core Dude it was a jooooke. Chill.
SAME HAHAHA
@@John-core LMFAOAOFOAOAAO SIR I THINK IT WENT OVER YOUR HEAD
@@John-core bro.. i hope you’re just trolling
Can we please appreciate the matching colors of the yellow resistance band and the yellow time circle :)
I love Pam's comment section so much it's such a positive place full of motivating quotes, jokes and great progress journeys❤️
Two elderly women, laughed stuped about my butt. 🥵🥵Was that fair, what do you think ??
*Someone really said "In a year you're gonna wish u started.. so start NOW" that hit*
Tbh I see your comments on every Pamela's workout, also Mary Braun, like you're trying to promote your channel😅
@@notsurebutwillbe I love what they do!
@@maryfitness8602 me too. They definitely changed my body, I've got an abs, my booty is nice, and my legs are in perfect shape. They're amazing😊
The best time to start was yesterday. The second best time zo start is right now!
Kickback (l)
Pulses (l)
Hold in + out (l)
Fire hydrant (l)
Pulses (l)
Kickback (r)
Pulses (r)
Hold in + out (r)
Fire hydrant (r)
Pulses (r)
Leg lifts on belly
Hold + push it
Hold 1 leg higher
Tiny frog kicks
Abductor pulses
Abductor lean forward
Pish out good morning
Push out hold
3 good morning + 5 pulses
Push harder hold
Thank you for typing it out!!
Thank you sooooooo much!!! 😁
Thanks to you it looks less😅
Thankssss:)
"pish" out lol
So glad the leg lifts are back!! I used to be afraid of them literally but after doing them for a while I noticed how effective they are, especially to really and truly activate those glutes!
After almost 6 months of more or less daily workout with pam I clearly feel results. This video would have killed me a year ago, but when it came out I gave it my best and it was hard but doable. And that really is something, even if your body is not showing results on the outside! I don't diet because I just don't want to and don't necessarily want to loose weight. So there wasn't a huge transformation, but I definitely got so much stronger! So if someone is reading this: just keep going! Be proud of the things your body can do :)
Love how she used ‘RUMORS’!!! Much more motivated! Best music always, Pamela love youuu
All these comments make me feel so special and unique. You guys are truly amazing
I've been doing Pamela's workout videos since around December, and I can genuinely say that I get noticeable results. Stick with it! It gets easier the longer you do them!
what kind of results have you seen? :D
@@Saphyu Noticeable booty growth! These ones also don't work out just my thighs. I get sore in my glutes specifically so it's really good with targeting the right areas.
@Camille Janessa the last minute is ROUGH hahaha.
@@kenzieflii I have a question. When I'm doing the fire hydrants, my leg that's on the floor starts to burn way more than the leg that i'm lifting. Is that like normal or am I doing something wrong?
@@michellevyanca5280 honestly I'm not totally sure, but my leg on the ground burns more than the one I'm lifting too. I always kind of just assumed it was supposed to work out the leg on the ground more!
Guys, remember that if you can't do an exercise or a workout that's totally fine. Nothing to worry about. You are trying your your best and that's what matters
Thank you for comments like this!!
Fact : Pamela Reif is making everyone's day so much better with her videos 💗
IKR
*To all those who were able to complete dis and did not give up, "I'm proud of you"❤️😀*
Yeah! Thank you sis🖤
This is Not difficult
@@lenak218 ahah sorry, super soldier
@@lenak218 then go and do something else.
@@lenak218 work on your mind muscle connection, take a heavier band, do the last exercises standing instead of sitting,... it's not that hard to make it burn more
I have paused doing exercise for 2 months and I missed a lot doing exercise with Pamela and you guys. I can't wait to try that one. I am back and I will be better 💃💃💜💜💪💪
Good luck !
I am sooooooo happy, that you are back, remember you got this!!! 💪💕
same! I haven't been working out for a month and it kept feeling more and more difficult to start again. but today I did this workout and yes it was not easy but it felt amazing afterwards. you can do this I believe in you! 💪💪💪💪
Same and good luck💕
For me since last year Christmas, getting back into it including the weights in the gym, time to get that cushion in the tushy
You’re here making everyday better !!!! Not only speaking for me but for many, surely. 💗💗 Thank you, Pam. I love youuuu.
it’s always the MUSIC FOR MEEE. thank you pamela for all you do 🤎✨🥺
Even though these are a killer for your glutes, a workout alone wouldn't make any noticeable results if isn't combined with a structured diet aligned with your goals. You need quality nutrients in exact portions to make sure your body will regenerate all these damaged muscle tissues and not store unnecessary fat in the process. I'm following nextleveldiet fat loss meal plan for 3 weeks now and my boyfriend has already started complimenting my body 😊Great video Pamela, keep up the good work!!
Just don’t forget that you don’t have to improve your body for your boyfriend or anyone else 💕
I am sure you already know, just wanted to say)))
I don't know how Pam can do this for 10 mins straight with a band AND a smile on her face. This routine is killer!
Yeah same thought 😅 very hard right
I don‘t know why but I love booty workouts so much😂
just commenting to support her, since she changed my life for better
Our Queen is back with yet another killer workout! LOVE IT! 💗
This is not difficult! 😂😂😂😂
@@lenak218 why are you even doing this if it is not difficult for you?!
@@justasmalltowngirl4084 exactly
can we appreciate that pamela works sooo hard for us and apart from these amazing youtube videos, she also does so many other things!! we love you pam 💕
Always love Pam's song choices, makes me feel like I'm the main character 😍😍
Honestly thank you for everything. Your videos and workouts are truly amazing. And all these for free. You have helped so many people including me. You helped us become stronger and better in every possible way.
Yesss! Can't wait to do this tomorrow!!!
Dear Pam
You have helped lose 25 lbs. and be so much more confident in myself and my body. Thank you so much 🥰
Proud of you 💪🏻
That's amazing girl, I am so proud of you!!! 💕😁
That’s awesome! Yay!
I started with Pam 3 months after I gave birth to my second baby and lost 28kg!!! Her workouts are hard but I have never been and felt so strong in my entire life (I am 30). Love my body thanks to you Pam ❤️
If you are reading this comment remember that you can do this. Just try to not give up. Small and steady steps are the key to this journey
leg day was today and I see THIS on my feed
a gift from god herself...
Pamela is the queen killer on every workouts but booty ones hit different!🥵
It's incredible to see you still look great while I'm dying in my mat sweating like hell!!
Some tips for working out 🌸🧚♀️🦋😖
- Don’t eat less than 30 mins before your workout, the other day I was doing cardio having eaten 25 mins before and I felt sick at the sight of my cousin eating food
- Always stretch after working out, this helps with flexibility and tight muscles from working out
- Give your body a rest sometimes! Workout 5-6 times a week, not 7
- Make sure you’re warmed up before exercising
- Eat when you’re hungry, stop when you’re full
- Drink lots of water
Stay safe, stay fit, dont stop squeezing that bombastic booteeaa (like Pam says it 😩🥺)
this is hands down the shortest ten minutes i've ever felt :DDD well done!!!!
I just did glutes this morning with Pam's Glute Bridge Burnout, but I might do this later. I'm actually excited hehe
this may sound weird but if you struggle and want to give up, make it EVEN HARDER and squeeze it even more! it’ll be a wonderful feeling afterwards, believe me! i like to use this method to build up my discipline & muscles of course haha. ❤️ we’re in this together!
I love the green colour of the workout outfits pam has been wearing
Pam: elegantly and quickly changes positions
Me: rolling around the floor trying to adjust my band, screaming: ''SLOW DOWN PAM''
This is the first booty workout I tried from pamela. It was actually really good! My legs were shaking like hell. I have done booty workouts by EMI and Chloe, but Pamela's gave me a whole different experience. Thank you for this 😘
shes so gorgeous 🙈🙈🙈 love the workout burned so bad bro 😭😭
Dear Pam, I have been loving your workouts and stretches,,so I have a little request for an extra relaxed stretch + self-massage session. Exercise ideas:
Butterfly stretch+ shoulder massage
Glute stretch + foot massage
reply to this with more ideas if you agree with me
Love these ideas, maybe another dance workout, a workout with one of olivia rodrigo’s songs, a full body flexibility stretch, maybe a focused side butt workout. I would love to see more stretches doe!
TF IS GOOD IDEA 😂😂😂
I hate this workout but I love the effects in my glutes!!! As a pre-workout is incredible!!! Good job Pam!!!
Wow my booty is sore! Usually after booty workouts I only feel my legs. I love that I can actually feel this workout working! I will definitely be doing this regularly and hopefully see results!
Looking for a bit more of a challenge? Do a wall sit instead of using a chair/table. 🔥🔥🔥 Masterful as always Pam
I love booty workouts so much. Thank you pamela for everything
Sport of the day 2/4 ✅
Here’s to this week of 60 min hardcore! Thank you so much Pam for being by my side, my online workout training buddy for so long. I appreciate it 💛
i've been doing pam's plan work out for almost a month and i'm feeling so stronger 💪 thanks Pam, you're an inspiration ❤️
I loved it 🤠 first workout I did on my new yoga mat in my new apartment 😏
Even without the band this one was tough!!
Would like to see more arm/back workouts based on weights :))
Honestly this is now my new favorite video. I even used two resistance bands and i can assure you that it burns like hell
i’m kind of happy Pamela forgot about her promise of including standing fire hydrant pulses but don’t tell her! 🥳
My favourite booty exercises so far from Pam’s 🔥🔥 I do hope it’s effective!😁
Me too ,Love her so much ❤❤ workouts I always do mix her workouts videos with my workouts videos
Tip for those who don't have a resistance band: instead of the final exercises do variations of glute bridges on the floor (good mornings would be normal glute bridges and the others are self explanatory). You'll feel the burn better ☺️
Two elderly women laughed stuped about my butt. 🥵🥵 Was that fair, what do you think ??
🙏 Thanks Pam for the variety of 10 minute workouts. I’m able to still workout during the weekday morning’s, still get to work or my meetings on time, and feel good and accomplished throughout the day. 😊 Merry Christmas 🎄🎁
Huh? Merry Christmas? Is october lmaoo ♿
@@lucynkas38 Everyday is a gift that’s why it’s called the Present 🎁 so Merry Christmas 🎁🎄
It was so hard! I didn`t expect it. I hope that at the end of this week, I can improve myself with this challenge for my buns!
You will continue
I can‘t believe that I do this workout and learn vocabulary in the same time
I'm starting my second week with Pam and my butt is still a little bit sore from previous workouts but I COMPLETED IT. IF I COULD YOU CAN!!
Same here it is also my secpnd week but I feel was better than before
Потрясающая девушка! Занимаюсь по ее видео уже 3 недели ежедневно ❤️ этот просто очень эффективно🙏
This only contains my favourite workouts from 10m booty pump and 12m GYB!🥰
Shout out to everyone, who doing this workout instead of going on a date
Week 7, 2023 (Tuesday)
This is very good to keep glutes tight for back problems thanks.
THIS WAS SO INTENSE. My first workout with Pam! It was good!
the aesthetic green shades of her outfit, aaaaa I'm really in love with it!!!
Thank you so so much for every video of yours, I’m so grateful to be able to workout with you and I can never get enough of them❤️❤️
Omg, every time I get up after the last exercise my booty’s on FIRE 🔥
How could you do that without shaking!?? Omg Pamela you’re so strong. It looks easy but actually it was brutal. Is it enough for a workout day? Could you please suggest a program from your videos for a leg day?
Another amazing video Pam! You truly changed my life!
I just heard Pam's voice saying "SQUEEEEEZE SQUEEEEEZE SQUEEEEEZE" "High High
It was sooooo easy for me, i'm getting stronger every single day. Thanks Pam Pam 😻❤️💪😎
My booty was burning after this... one of my favs :) loved it
Mine too
I absolutely love this workout, thaank youu Pamela !
Love her so much ❤❤ workouts I always do mix her workouts videos with my workouts videos
my favorite workout ever.
Loved the workout!!🥰🥴 also thank u so much for helping me thru this pandemic Pamela, I really wouldn't have made it without u❤
Pamela!!
You always focused and sometimes holding your laugh but always professional.
I challenge you - make a workout video with someone who is going to try to make you laugh but you have to stay still 😃
I love u workouts really 🤍 and all this comments keep me out of giving up🥺when I read it I just realize that I am not alone, and not only for me all this exercises hard, but I believe I stay stronger every time I do it, thx Pam🛐❤️
I normally love all your workouts, but I was really having trouble with this one to keep switching the booty band every time
Me too! Definitely needs breaks in between
this is the best booty activation video!!! my butt was on fire and the music is so motivational!! thanks Pam for everything and putting so much effort you really gave me so much strength and the dream body without going to the gym thanks from the bottom of my heart ♥️
Oh god that last hold got me in hell ha ha ha i felt like dying :') also thank you so much to all the people that commented, at one point i was about to give up, but reading your comments pushed me to finish this video.
So if anyone else wants to give up and is reading this, you got this, we believe in you, it's almost done, so DON'T GIVE UP!
This is definitely good as booty burnout. 😊 Adding this workout to my current booty routine. Thank you so much for this, Pamela! 🥰🥰🥰
That HURT my booty soo much 🔥 Loved it!
the music‘s like ‚i wasn‘t ready‘ and i felt that! how does she adjust her bootyband that fast??
I‘ve never been this consistent with working out before, but Pam‘s workouts keep me going every week - it’s just so motivating!!
We
best shake ever in last exercise🥲
didn't had a the booty band so i did the last ones as sort of squat version and on the end wall "sitting" plank thing
i know the alternative would have been, not doing the workout as an excuse. but i'm proud of myself that i figured out my own way through it and remember the motivation sentence you always say✨🙏
I've been trying out other workouts on TH-cam and tried this one for a come back to Pam after a few months hiatus. You're the best and I'll be thinking of you all day tomorrow when my booty is aching 🙏
Pam thanq so much for all your efforts and dedications!! ❤️...but I would love to see pilatis workout! Hope you read this comment 🥰
When i thought, i know all of the glute muscles there are, pam always proves otherwise with a new booty workout
Wait a minute, i just did that and felt like it's EAZY?? What the hell is going on? AM I STRONG?? DO I HAVE A STEEL BOOTY ?!
Looks like challenging myself, doing advanced workouts while I'm beginner make me grow even faster.
CHALLENGE YOURSELF MY FRIENDS, That strong, sexy, healthy, fit body is waiting for you at the end of the road. KEEP IT UP.
Never forget, the girl from Turkey who even know ya really gets you ❤️
The most important things don't do workout to love yourself, do it because you love yourself so much. You are strong, beautiful, confident, successful, hella sexy. And I'm soooo proud of you because you are choosing every single day to do something just for yourself and its so special ❤️ Have a amazing day 😘
I love this workout! I felt the burn, even without the band! Thank you, Pam!! And can you please include the very old 20 min Booty workout more often? I enjoyed it so much!!! Today's Booty day was awesome and the stretch at the end - just what I needed. 😍😍😍
Thank you for all your work, girl. You're the best!
I love that pamela smiles all the time. She is just so sweet 😍
By far the hardest booty workout I’ve ever done! 😩😩 I llllove what this does to my bootyyyy 😎😎🤩🤩🤩🥳🥳🥳🥳🥳🥳💣💣💣
longest 10 min of my life
The workout is so perfect, thanks Pam 🥰