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!!!)
@Vaderstar I want to ask you something... You wrote a lot of bad things to pamela's channel. Kinda eat somethings stuff, Why are you so hatefull because of her healthy and fit body?
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 :)
Definitely! I noticed that I can't complete new workouts, which I found is a good thing. Because then I work my way up to it each day/every other day until one day I finish the workout to completion. If I could complete a new workout on the first try, it wouldn't be a good one.
@@giangocnguyen4458 I currently do 32 minutes of Pamela's workouts right now. I have been doing her Sixpack Ab workout (37 days), this workout (11 days), and her toned arms workout, which I only started that one yesterday.
Ashley M. But keep practicing until you have six pack. I’m doing 12mins grow your booty by Pamela reif. What type of workout do you do and name that person.
What I've learned so far from this workout : - take the lowest booty band because it will kill you - apparently a (simple) bridge hold is the equivalent to the plank "rest" - Mambo is what you hear when you're descending into hell (but hey, maybe I'll use it in the last stretch of a race) - death. Utter death. - If you feel like dying, take one or two seconds before getting back to it : it's better to do it at 99% than to get injured and stop exercising for 6 months Good luck and happy peaching!
yupp and if your like me starting to get back to doing workouts again, its great to start off with something not too sweaty, hard (well not as hard and draining as hiit) and easy because your just laying down but also something that gives results fast for boosted motivation as your gradually increase your workouts
1. leg lift right 2. in + out right 3. leg lift left 4. in + out left 5. fire hydrant right 6. fire hydrant pulses 7. fire hydrant left 8. fire hydrant pulses 9. abductor 10. abductor + high bridge 11. glute bridge pulses 12. bridge hold + abductor 13. wide bridge pulses 14. close bridge pulses 15. bridge hold + abductor 16. bridge hold 17. leg lift right 18. in + out right 19. leg lift left 20. in + out left 21. hold + frog to straight 22. hold + knees in & out 23. frog hold Done!😓
Dear Pamela Reif I would like to apologize for the many MANY names I have called you during this exercise I do not mean it it’ is just my lazy ness talking 🥰😌💕✨
Please!! Tell me I'm not the only one who feel the burn on the other side of my butt when I do the fire pulses??! Like it's the right side who's working but I feel the burn in the left side...
Yes me too but I figured out that if I kind of lift all of my weight on the right side and on my right arm if I do the pulses on the right side it gets easier for my left butt but harder to pulse on the right side which is good I guess
She’s so beautiful. And I like how she is working out her glutes. Her thighs still look small compared to her glutes. All the other butt videos all I see is gigantic thighs. No thanks
Of all the "grow your butt, not your thighs" workout out there, this probably has been the most effective for me. Thanks for this Pam. You're the best!
Hey! I have recently lost weight by dieting and cardio. I don't want my thighs to grow. But I want my butts to grow. could you tell me if this will really help in gaining only booty and not thighs? I really don't want to gain thighs. Awaiting your answer. Thank you in advance.
Kasturi Tikmani im in the same situation.... i lost a lot of fat in my butt with my weight loss and now i want to grow it! but my legs are slim now and im afraid it’ll bulk them
@@kasturitikmaniofficial i read somewhere that to have a good butt you need strong thighs- so kind of like pamela. Personally, my thighs have gotten SOOOO much thinner (I'm not sure if its this workout specifically, but I know its pamela because I only do her workouts). Hopefully this helps!
Your thighs won’t bulk up with just doing this workout; they’ll get stronger and toned which will help lift and round your bum. I don’t think you should worry about bulking because in order to bulk you have to pretty much lift heavy and eat in a caloric surplus for months. I’ve been doing this for about two week now (every other day) and my bum has definitely gotten stronger :)
Tryna have a 2021 glow up! I’ll be doing this for a week. Day 1: ✅ Day 2: ✅ Day 3: ✅ Day 4: ✅ Day 5: ✅ Day 6: ✅ Day 7: ✅ Like to motivate me! I’ve actually been forgetting to update, but I’ve been doing it, and so far my butt is a tiny bit perkier but not much progress. I’ll continue to do it!
@@parkseonghwa7995 The best thing to do is following Pamela's plans on Instagram. But if you don't want to, you can train booty 2 times a week for example. But more than one video. Check her plans to understand 😊
hey girlies ! hope you all are enjoying this workout and trying your best to get your dream bootie! but you don’t need the “ perfect” body to be beautiful! everyone is soooo beautiful in there own way and always remember that! beauty fades but what’s on the inside matters the most in the end! have a amazing day! 🤍
Me: shaking like an electrocuted frog Pamela: does the entire workout calmly and looks always pretty 💪🏻 Thank's for these amazing workouts with resistance-bands ❤ they really push you to your limit
1-leg lift right In+out right 1-leg lift left In+out left Fire hydrant right Fire hydrant pulses Fire hydrant left Fire hydrant pulses Abductor Abductor+ high bridge Glute bridge pulses Bridge hold+ abductor Wide bridge pulses Close bridge pulses Bridge hold+ abductor Bridge hold 1-leg lift right In+out right 1-leg lift left In+out left Hold+froge to straight Hold+knee in & out Frog hold Well done🥳
💪🏻✨MY RESULTS: Okay so i've been doing this workout for over 2 weeks now and keeping consistent enough that I think I will be able to update on my journey and results on here consistently, so here we go! **I'm gonna give you my start meassurments and a little context on what else I do and eat for a more accurate depicture of my journey. Hips: 85cm Waist: 67cm Butt: 94cm Legs: 51.5cm I am 20 years old and have always been naturally very skinny, I cant put on weight, and i've always had a flat af booty, although in the past 2 years it naturally grew from 88cm to 94cm, without me doing anything, i guess from my age my body is transforming from a teen body into its more adult form. Right now I am and have been in quarentine in my country since march, and its till standing strong so I don't do much aside from going to work 2 to 3 times a week. I'm living with my boyfriend and we like to eat whatever we feel like, we are both naturally slim and dont put on weight so we dont control caloríes or miss out on any sweets or desserts, but we try to eat as balanced as posible getting our veggies, meats and carbs in even proportions. I'm not changing my diet at all for this and my body doesn't fluctuate that much naturally so pretty much any change will come from the workouts. As far as workouts go i'm working out every other day to give my muscles a rest day in between, and i'm doing a chloe ting 5 minute warmup, then this video and almost every time exept i'm exceptionally tired i try to do some other booty workout of Pamela's, sometimes the 20 minute booty workout, other times the 15 minute low lmpact, 10 minute booty burn, etc. But this one I always do as I feel its the one that I most feel in my glutes and I feel gets me results (probably because of the resistance band).** 🔥Now onto the actual updates: -WEEK 1: It was pretty damn hard, I couldn't go more than 2 sets without taking long breaks and laying on the ground pouring sweat and breathing loudly like i just run a marathon. I of course know that results don't come instantly so obviously not checking for fisical changes yet but every day I did it the workout did get easier and I feel stronger already. -WEEK 2: Haven't seen a huge growth but I do see my butt getting more toned and lifted. I have only gained .5 centimiters so far but the changes are definitely getting started, hopefully they'll pick up soon. As far as the workout I feel my form is getting way better and I don't end up completely destroyed after completing the workout like I did before (only get that during the second workout video i do haha) i'm also taking way less breaks and can keep up way better with Pamela's pase in the exercises. WEEK 3: So this week I was finally able to complete the workout in one go without any rests in between, it's still very challenging but possible. I still can't for the life of me do those frog poses so I put my hands under my hips to give myself a little help. I'm noticing my butt is rounder and its getting more defined on the lower part where it meets my thighs, and these days even my boyfriend has been commenting that it looks bigger so I guess that's a good sign. There still aren't many changes numbers wise but I see clear phisical changes that are making it look and feel way better already, so I'm happy so far! ☺ WEEK 4: Coming soon...
This girl is a machine. She doesn’t consider breaks, and she still manage to pose like a model after this workout. I really would take a nap after this workout
@@chrysa7011 Yes!! I did this workout three to four times a week. My booty was almost non-existent before, now it's bigger, rounder and firmer. I also got way stronger: I started without the resistance band, I had to take breaks between each exercise and I couldn't even do some of them like frogs. Now I can do all of them without a break with a beginner resistance band. I felt it was not burning enough anymore so I also switched to a intermediate resistance band. I'm really happy with the results xx
@@chrysa7011 So glad I've motivated you!! If you want a great tip that really worked for me, try to not compare yourself too much to other people. Don't set "I want to get Pamela's booty" as your goal, because everyone has different body types and you might end up giving up. Try to focusing more on how you feel, like "I want to be able to do the full workout", "I want to complete it with a stronger resistance band", "I want to complete the workout with less than 3 breaks" and so on. You will be really proud of you this way AND you will be happier to see to see your booty grow because you won't compare it to anyone's else 💕
A new comment for all the reader during the Workout😋 doing this early in the morning in the garden. Its very cold. But thanks to that workout its getting hot. Good warm up. Lets sweat guys😁
to slim your legs you need to lose fat/muscle. but unfortunatley you can't lose fat in a specific area. you need to have a calorie deficit and your body/genes decide where you lose fat first
So I started doing Pamela's 10 minute booty workout about a month and a half ago. I'm a really skinny person, so it was so hard for me to keep up with all of the exercises, but after one month of doing that one video, without even noticing I had become so much stronger. Now I do her 10 minutes booty activation and 15minutes low impact video, without any breaks and I can actually keep up with her and feel that I'm doing them correctly. About the results I gained a little weight and 2cms around my butt, but I obviously didn't expect more because my form and everything was horrible for a while. This new video was so much fun and even though it is a killer, I felt so good doing all of it without rest or breaks. So for everyone interested these videos are really helpful and with a little bit of patience they can really help you with getting the results that you want. So thank you Pamela for all these wonderful workouts😘❤️
Megi K this is actually super inspiring thank you for making this comment 🙌🏻 I haven’t worked out in years and have basically been laying on the couch during this entire quarantine and decided to start exercising and wanna use her videos. they look terrifyingly hard but it’s nice to know I’ll eventually get stronger ☺️
Woow! Same here. I've struggled soooo hard to gain weight but after doing the same butt workout I also gained weight and guess what my butt also grew bigger. Everyone in the house notices my booty changes 😉
Hey guys, I want to thank you for all your comments because when I am lazy, it motivates me to keep going. So many kisses from France to you and Pamela
The fact this is only a booty activation got me shocking..and I'm dying as well cause next workout is "leg friendly workout" and we know that's friendly at all😂
Aleksandra Bouma I’ve been doing this workout for quite some time 4times a week with no other works and my butt has grown 3 inches (idk if that helps) 😄
This message is for quarantine: thank you for existing because without you I'd never start to work out, thank you for making me so bored I started doing the thing I never ever thougt I would do, I'll be forever grateful🥰🥰🥰
I'm sure Pamela has more sports clothes in her closet than normal clothes haha -> but I‘m always in love with your outfits and workouts. KEEP GOING! :3
i don't know why but everytime i do butt workouts i always feel like the other butt cheek is working harder than the other butt cheek so now i think my right cheek is bigger than my left cheek and it feels so weird when i sit down. i mean is that even possible? 🤪
I've been using a heavy resistance band while doing this for 1 month now and let me tell you: this is the only booty workout I got results from. i love that there are no jumps or squats, which is great cause I've always struggled with feeling the exercises more in my quads rather than my booty.
@@neelapeterson7012 I used this a while back earlier this year and got noticeable results, but I only used it for a short time. Now I, back to using it
Oh my GOD it was uploaded 8 months ago?! I remember so vividly how much better this workout made my first quarantine and still this is one of my absolute faves
Before quarantine, I was training at the gym. I felt very unhappy because of my very strong legs. Now I am doing only Bodyweight exercises and HIIT......what improved my shape more than anything else! Thank you pam, for all your videos!!!!🤩
Lara Holzwarth - look up Lucy Wyndham read- has loads of at home no weights workouts, inner thighs, booty, drop a dress size and lose muffin top, she doesn’t use weights only body weight because it gives a longer leaver more feminine look. She has rave reviews, and has been a PT for over 25 years.
we’ re going through a second quarantine. we are really fucked up. I cry almost every day. i hate these circumstances. I don’t want to be on a screen the whole day. I want to see my friends without feeling guilty about it. however we still need to stay strong. everything will be better. don’t forget to smile. find a way to survive. we are together in this. it’s a bad period of time not a bad life! i will survive doing Pamela’s workout because I want a perky 🍑. i’m sending love💕 I wanted to say that I have seen great results with this one! keep going dude!😝
I started doing your workouts In January... now its nearly July... now I'm confident about myself and my body. I always had some issues with myself specially with my legs. But now I feel so much better . I have a sixpack now , a smaller waist,thinner legs and I'm living healthier. Everyday I get a new motivation and I can't stop doing sports.. at the beginning of the year this was very different. So everyone keep it up! Everyone on this channel is a beautiful person and I'm so proud of y'all! ❤
@@kaylahanoch6738 hi! Well I like to do a lot of these sekd my abs to heaven. Or brutal ab workout. I think with these i got really fast good results. For the legs i love /hate😂 the 20 min gym syle workout. I cannot do much for my arms because pf an injury. But after every workout i try to do plank as long as i can do. Rn i am at 7 min. Before every workout i do some damce and cardio workouts. And the stairmaster. 1000 steps every time. When you feel exhausted, try some of the every day strech and yoga workouts. So your body keeps in movement ,you do not get cold and your body can rest for a minute and you can go back to your full workout after:)
May I ask you something private from woman to woman? Please don't answer if you don't want. Do you still get your period? Because I'm a bit scared of losing mine because of too much sports for the body.
1-leg lift right in + out right 1-leg lift left in + out left fire hydrant right fire hydrant pulses right fire hydrant left fire hydrant pulses left abductor abductor + high bridge glute bridge pulses bridge hold + abductor wide bridge pulses close bridge pulses bridge hold + abductor bridge hold 1-leg lift right in + out right 1-leg lift left in + out left Hold + frog to straight hold + knees in & out frog hold well done ✨
Cancelled my Shred membership, just realized nothing beats Pamela Reif and her amazing variety, great beats, and love that she's silent and just gets to work! Perfect for a mom of 3 and full time business owner who hardly finds time!
~Before~ Butt: 90cm *START* -Week 1: Day 1 ✔ Day 2 ✔ Day 3 ✔ Day 4 ✔ Day 5 ✔ Day 6 ✔ Day 7 ✔ Measurement: Butt: 90.5cm (it's only 0.5cm progress, but i didn't expect nothing more, it's only a week how I'm doing this workout and I'm happy with any progress. Also my butt is not grow that much but i do filling that it is stronger and a bit lifted and a like it. I have done a lot of butt workouts in the past and by far this one is my favorite. I think it's not good idea to workout same muscle every day, now I'm doing some kind of challenge, but in the normal occasion i would take same break. ( Apologize if i have same grammar mistake, I'm not fluent in english😊)) - Week 2: Day 1: ✔ Day 2: I couldn't do it today because of my schedule, but I'm gonna add one more day in the end of the week. Day 3: ✔ Day 4: ✔ Day 5: ✔ Day 6: ✔ P.S. In addition to these exercises, I also do a couple of others, but for other parts of the body, because I want to see how specifically these exercises affect my butt. I'll do them for two weeks without a break, and I will do the measurement after a week.
@@kaydencegarza1071 I agree with you. You shouldn't work out the same muscles every day, they need the rest as much as the work out. It's more efficient if you do this every other day. I'm not an expert but all fitness people that I'm following say this.
Ok so I’m gonna update this daily. Just so y’all know my body is NOT the type to put on muscle and it’s pretty hard for me to grow a booty and things like that Day 1: I wanted to die the whole time I can not tell you how many times I cursed at the screen. The back of my thighs and my butt BURN N HURT SOO bad but at least I know it’s probably working. I’ll come back tmrw and update :) Day 2: didn’t hurt as bad but I think that’s because I wasn’t putting in as much effort to do them correctly. My butt still looks the same. I’ll come back tmrw :) Day 3: didn’t do it cuz I was too busy playing Minecraft Day 4: it got a little easier but I think that’s cuz i need to work on my form. My hurt looks a litleeeeee but rounder but I can’t really tell yet. Day 5: I didn’t do it for 2 days cuz I had a huge lack of motivation. I did it today and it felt good. My butt looks a bit better from the side but not the back haha. I’ll def try as hard as I can to do it everyday for a while. :)) Day 6: it’s still hard b I think im starting to do the excersizes more correctly. I don’t see a difference at all but that’s bc I was pretty inconsistent with the workouts. I’m going to do it everyday from now on so hopefully on day 14 there will be results! Also for reference, right now my hips/ but measure as 33.5 in. :)) Day 7: I think I’m getting better at the workouts cuz im starting to feel the burn in the right places. My butt defiently looks a bit better but not much. Day 8: it’s getting a bit easier, I’m not having to take as many breaks. For some reason I always get a headache after I do this, if anybody knows why please tell me how to make it stop! I measured my self and I gained 1/4 of an inch around my butt which is really good since I’ve been doing it really inconsistently. Can’t wait to see what this will do in the long run!! Day 9: nothings really changed, my headache isn’t as bad and I didn’t have to take as many breaks :) Hey guys. Sorry I haven’t been updating :/ I didn’t do this workout for like a week but I started up again abt a week ago and did more workouts alongside. I’ve definetly noticed a difference and my hips/ butt have gone from 33.5 inches to 35 inches. I’ll continue to do this 3-4x a week and see how it goes but I’ll just update every week or two. If you’re doing this, KEEP GOING it really works!! And if anyone was wondering the other workouts I’m doing here is the list 😊 Weighted hip thrust 60x Banded squats 50x Lunges 50x each leg Glute bridges 50x One leg glute bridges 25x each leg Dead lift squats 30x Donkey kicks 50x each leg Clams 50x each leg Kickbacks 80x each leg Side kicks 60x each leg Jump squats 60x Crab squats 60x I know it seems like a lot but just trust me! It’s not that bad I promise. Remember to eat a lot of protein too!! Love all you :))
ok usually I don’t comment but I just want to inspire ppl trying to get into the groove of working out. This video paired with her 10 minute butt exercise did wonders for me. I had been trying to grow my butt for a while since sadly I wasn’t gifted in that department and nothing ever seemed to work but doing the 2 videos + using a light resistance band and 10lbs and eventually 15lbs weights has changed my butt drastically. The actual size hasn’t changed so I was a little frustrated and thought my butt still looked the same but doing a side by side with an older picture and a recent one I can GUARANTEE that my butt looks bigger. Don’t give up! Growing your butt doesn’t happen all at once it’s a long process that’s worth it in the end
Sorry that I'm asking but did you post the results on insta? Or can you send me it because I really don't want to give up but I don't have the inspiration anymore btw I'm 14 and not a pedophile if you think that lol I would give you my insta if you would answers some questions and would show me the results. You don't have to. Thanks in advance
New comment! Keep going! I'm so proud of you. Whatever you accomplish next to Pam's workouts is probably even harder than this workout right now. U can do this.
Mister madam once or twice a day? Girlllll that is so wrong, your muscles MUST have rest days so they can repair, muscles grow on the rest days so please have at least 2 days without working out and do this MAX 4 times per week
You know you made it, when you can survive this Workout with a booty band. When I first did this last year, I couldn't finish this without the booty band. I nearly cried lmao. But now I can actually survive this complete workout with a booty band.
Omgg, I literally did!! Reading all these comments made me lose the burn lmaoo, gonna start commenting this on all other of her workouts as reminders lol
I was finally able to do the frog hold abductors perfectly! I would always struggle a bit with them and then make it out fine, but my form was perfect today and I'm so happy and proud of myself. You've got this workout today, believe in yourself♡
1. 1 - leg lift right 2. in + out right 3. 1 - leg lift left 4. in + out left 5. fire hydrant right 6. fire hydrant pulses 7. fire hydrant left 8. fire hydrant pulses 9. abductor 10. abductor + high bridge 11. glute bridge pulses 12. bridge hold + abductor 13. wide bridge pulses 14. close bridge pulses 15. bridge hold + abductor 16. bridge hold 17. 1 - leg lift right 18. in + out right 19. 1 - leg lift left 20. in + out left 21. hold + frog to straight 22. hold + kness in & out 23. frog hold WELL DONE!!!
![[MV] A leap of faith...ความเชื่อใจครั้งสุดท้าย (From "Petrichor the series")](http://i.ytimg.com/vi/U1piZH2CNXA/mqdefault.jpg)
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!!!)
which bands do you use?
Wich band are you using? I don't have one and maybe I will buy one, because this workout is a little bit to easy without...
Would you ever do an elastic band of your own? Because in that case I would wait to buy one 😆👌🤩
What advice would you have for me if my lower back is hurting when i do hold&knees in&out types of exercices?
Would love to see these in the kneeling position! Maybe on your ig? I really cant do these on my belly I have no idea why i just dont get high
The biggest motivation is seeing the well done as next excercise
Y does everyone keep saying that there’s an exercise called: well done?
So true!!
CptStark I know, everyone said
CptStark that is true!
Right. Turned over and blew a kiss before realizing it wasnt the next workout 😅👏
I'm soo relieved that there aren't any one-leg-glute bridges involved
Same
oh my god, SAME! I was waiting for them to come during the work out and when I realized there was none I was like "yesss!" lol
Thank you for the heads up!!
I love glute bridges😭
So true I kind of went crazy when I saw the 1 legged lifts and thought they were 1 legged glute bridges!
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💪🏻
🖐
🖐️
✋ WHOOO WE GOT THIS
✋🏽
Buns of steel!! Let's GOOOOOO!
Who’s still there in march? Pam you helped me lose 12kg, im still training everyday, for everyone who is reading, be proud you !
💪🏻💪🏻💪🏻 keep it up!!!
💪🏼❤️
I'm still here in April 😏
I have abs finally🥺
@@amalineimani yes girl. Amazing
I don't understand how something I don't have can hurt this much...
This comment is way too much underrated 😭😭😭😭😭😂
Clever! Hahah
I want to feel that burn
D F focus on it and squeeze
It is synthesysing itself
i have tried so many different workouts from other youtubers but pamela’s workouts always seems to burn the most and gives the best results..
I totally agree with u ❤️
Yes same 🙌 my butt has gotten so round and strong from her videos!!!
red:suns HAHSHSHSHS
Vaderstar why do you have one of her workouts saved on your channel then?😂
@Vaderstar I want to ask you something... You wrote a lot of bad things to pamela's channel. Kinda eat somethings stuff, Why are you so hatefull because of her healthy and fit body?
You guys gotta comment new stuff lol. I need more comments to read.
Lmfao i feeelll u i been reading the same comments over again
feel 🤣
I knoww they don't care about us 😭🤚🏽
Especially while we’re holding the frog pose 🤣
Omg yes
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 :)
So kind🥰🥰🥰
Definitely! I noticed that I can't complete new workouts, which I found is a good thing. Because then I work my way up to it each day/every other day until one day I finish the workout to completion. If I could complete a new workout on the first try, it wouldn't be a good one.
Aaaaaaw!!!! Thank you very much for your words of encouragement 🙌❤️✨
Such encouraging and kind words! Everyone needs to hear this. Thank you 🤍
❤️❤️❤️❤️
Great! and im now gonna say it: A back workout would do wonders for all people like me who sit for so long these days😇
Exactlyyy! I'm tired of that flabby back fat.
I really want a "Total back workout". 😭
yess
OKAY! Total Back Workout is coming next week 😇
@@PamelaRf1 OMGGGG THANKS! Love you.😭😭🌸
@@PamelaRf1 omgg im intrigued
I love when "Mambo" starts. I know it's the last song in this video. The torture is gonna end soon.
but still being my fav one haha
So true, everytime it motivates me to keep going
Me too
Me too
No because I know that are the hardest exercises
Your button to appreciate the fact that there are NO Single leg glute bridges.
Amen to that.
thank the lord
Can you guys please write new comments so I can read them while doing this? I literally liked them all already!
PHFT- 😂😂😂 💪🏽🔥
GO GIRRRRLLLL
LL
OL
Same it‘s so relaxing to read comments and do the bridges
@@inga4833 omg same
I like the exercise „Well Done“
that’s the only exercise that i’m good at
Natalia is it the “well done” one?
There’re no exercise called “well done.”
@@giangocnguyen4458 IT WAS A JOKE😂
THE REAL BIG DADDY oh, ok
I get now. 😂😂😂😅
*I WISH 12 MINUTES WAS THAT LONG WHEN I SNOOZED MY ALARM*
neutrallynude same, but like I only do it for 10-20 minutes and I’m already done my exercise.
How many minutes do you do your exercise?
@@giangocnguyen4458 I currently do 32 minutes of Pamela's workouts right now. I have been doing her Sixpack Ab workout (37 days), this workout (11 days), and her toned arms workout, which I only started that one yesterday.
Ashley M. That’s actually good, because if you keep doing it then your gonna get six pack like her.
Ashley M. But keep practicing until you have six pack. I’m doing 12mins grow your booty by Pamela reif. What type of workout do you do and name that person.
@@giangocnguyen4458 I am going to keep doing it and I already said the workouts that I do and that they're all Pamela's....
I have a love-hate relationship with mambo... This songs means that the end is near, but also frog is near(((
Yessss, i like the song too
i love frog is that just me lol
Maia B nope I love it too
Maia B I kinda look forward to it now adays 😁
Mambo started when I read this
What I've learned so far from this workout :
- take the lowest booty band because it will kill you
- apparently a (simple) bridge hold is the equivalent to the plank "rest"
- Mambo is what you hear when you're descending into hell (but hey, maybe I'll use it in the last stretch of a race)
- death. Utter death.
- If you feel like dying, take one or two seconds before getting back to it : it's better to do it at 99% than to get injured and stop exercising for 6 months
Good luck and happy peaching!
Lovely written comment, cruel but true content!
I feel the same way with the Mambo song hhahaahah
Im doing her program and the fact that I still have 20min more butt work left today makes me wanna cry
Même!
I love booty workouts though for some reason
omg saaaame hahah
that's why I start always with the 20min first
linda nguyen are you Vietnamese?
8:20 thought she was gonna do single leg glute bridge........ Got scared for a moment.
M2
LMAOOO i felt that
Hahahahahahaha so true
Omg me too
my worst nightmare 💀
The first song has the lyric " why does it hurt so much" which is exactly what I was screaming while doing the workout and I think that's beautiful
Yes, we have to stay positive! I heard the lyrics and thought "Well, at least I know why it's hurting". :D
I just don’t understand how can she elevate her legs so high 😭😭😭😭😭
This workout is great bc most of time ur just laying down ;)
Yeah
That's why I do it 😂
yupp and if your like me starting to get back to doing workouts again, its great to start off with something not too sweaty, hard (well not as hard and draining as hiit) and easy because your just laying down but also something that gives results fast for boosted motivation as your gradually increase your workouts
I loveeee that she doesn’t talk during it, just pump the music and lets get going. Makes it so easy to do the workout when people can overhear 😂
1. leg lift right
2. in + out right
3. leg lift left
4. in + out left
5. fire hydrant right
6. fire hydrant pulses
7. fire hydrant left
8. fire hydrant pulses
9. abductor
10. abductor + high bridge
11. glute bridge pulses
12. bridge hold + abductor
13. wide bridge pulses
14. close bridge pulses
15. bridge hold + abductor
16. bridge hold
17. leg lift right
18. in + out right
19. leg lift left
20. in + out left
21. hold + frog to straight
22. hold + knees in & out
23. frog hold
Done!😓
You earn a medal for being a hero to us all.
Lexie Lopez Not all heroes wear capes 🔥
Thanks🥵
Tysmmmmm!!!
Thanks
Who's still training in June hahahah, lets go guys😎😎
August is already here, lets keep moving that booty
We got this girl
did it work?
💪🏾
@@lollol-re5ir yeaa
@@mary-cq1hb how long it takes to grow your booty? When you see the difference?
Dear Pamela Reif I would like to apologize for the many MANY names I have called you during this exercise I do not mean it it’ is just my lazy ness talking 🥰😌💕✨
HAHAHAHHAHAHAHA
😂
I apologize too
HAJAHAHA
Please!! Tell me I'm not the only one who feel the burn on the other side of my butt when I do the fire pulses??! Like it's the right side who's working but I feel the burn in the left side...
its completely normal, its supposed to be that way, since you are letting all your weight fall on the other leg
Yes me too but I figured out that if I kind of lift all of my weight on the right side and on my right arm if I do the pulses on the right side it gets easier for my left butt but harder to pulse on the right side which is good I guess
Lidia omg I do that too!
I feel on both sides😭😭😭😭
@@purpleicemix1909 OMG 😂😭
Guys im doing the workout and mambo is starting... wish me luck omg
same help
Tbh I like the song but it's bringing so much pain 😩😩😩
😂😂😂😂😂
Every time she wears a new colour I'm like tHAT is HER cOLOUR
The Beauty Of Dance Moms same
Come to my house femlys
She’s so beautiful. And I like how she is working out her glutes. Her thighs still look small compared to her glutes. All the other butt videos all I see is gigantic thighs. No thanks
Lily Poppy : wow 🤩 ur so good at drawing
I like your profile pic 😂❤️
Of all the "grow your butt, not your thighs" workout out there, this probably has been the most effective for me. Thanks for this Pam. You're the best!
Hey! I have recently lost weight by dieting and cardio. I don't want my thighs to grow. But I want my butts to grow. could you tell me if this will really help in gaining only booty and not thighs? I really don't want to gain thighs. Awaiting your answer. Thank you in advance.
Kasturi Tikmani im in the same situation.... i lost a lot of fat in my butt with my weight loss and now i want to grow it! but my legs are slim now and im afraid it’ll bulk them
adm P all i can tell is that after this video i only feel my booty burn and not my thighs !
@@kasturitikmaniofficial i read somewhere that to have a good butt you need strong thighs- so kind of like pamela. Personally, my thighs have gotten SOOOO much thinner (I'm not sure if its this workout specifically, but I know its pamela because I only do her workouts). Hopefully this helps!
Your thighs won’t bulk up with just doing this workout; they’ll get stronger and toned which will help lift and round your bum. I don’t think you should worry about bulking because in order to bulk you have to pretty much lift heavy and eat in a caloric surplus for months. I’ve been doing this for about two week now (every other day) and my bum has definitely gotten stronger :)
I’ve done this so many times...why does it still hurt so bad...
Literally same. I still fall to the ground at the end
Just randomly commenting since everyone is looking for new comments lol 😆 these workouts are great!
Thanks lol a new comment 😍😂
Tryna have a 2021 glow up! I’ll be doing this for a week.
Day 1: ✅
Day 2: ✅
Day 3: ✅
Day 4: ✅
Day 5: ✅
Day 6: ✅
Day 7: ✅
Like to motivate me!
I’ve actually been forgetting to update, but I’ve been doing it, and so far my butt is a tiny bit perkier but not much progress. I’ll continue to do it!
Hi! It's not supposed to train booty everyday. Booty needs rest days to grow.
@@beatrizfernandes7430 oh I had no idea! Thank you sm for telling me! How many rests would you recommend out of a week?
@@parkseonghwa7995 The best thing to do is following Pamela's plans on Instagram. But if you don't want to, you can train booty 2 times a week for example. But more than one video. Check her plans to understand 😊
@@beatrizfernandes7430 tysm!
Keep going!
hey girlies ! hope you all are enjoying this workout and trying your best to get your dream bootie! but you don’t need the “ perfect” body to be beautiful! everyone is soooo beautiful in there own way and always remember that! beauty fades but what’s on the inside matters the most in the end! have a amazing day! 🤍
A B tell that to the girls that make fun of my butt :(
@@cprav8254 I know it’s hard I’ve been through that as well 💋
Thank you for this comment, i love you x
thats so kind🥺🥺
you seem like a very nice person🥰
Me: shaking like an electrocuted frog
Pamela: does the entire workout calmly and looks always pretty 💪🏻
Thank's for these amazing workouts with resistance-bands ❤ they really push you to your limit
Hi 👋🏻
Yep and I am sweaty as hell 😅🙈 and dead 😂
and i though i was alone with this frog things lul hahahahaha
FURTHER
1-leg lift right
In+out right
1-leg lift left
In+out left
Fire hydrant right
Fire hydrant pulses
Fire hydrant left
Fire hydrant pulses
Abductor
Abductor+ high bridge
Glute bridge pulses
Bridge hold+ abductor
Wide bridge pulses
Close bridge pulses
Bridge hold+ abductor
Bridge hold
1-leg lift right
In+out right
1-leg lift left
In+out left
Hold+froge to straight
Hold+knee in & out
Frog hold
Well done🥳
Dont spoil the pain 🤣😅🤣
Thank you! X
@@n.a4944 😂
💪🏻✨MY RESULTS:
Okay so i've been doing this workout for over 2 weeks now and keeping consistent enough that I think I will be able to update on my journey and results on here consistently, so here we go!
**I'm gonna give you my start meassurments and a little context on what else I do and eat for a more accurate depicture of my journey.
Hips: 85cm
Waist: 67cm
Butt: 94cm
Legs: 51.5cm
I am 20 years old and have always been naturally very skinny, I cant put on weight, and i've always had a flat af booty, although in the past 2 years it naturally grew from 88cm to 94cm, without me doing anything, i guess from my age my body is transforming from a teen body into its more adult form. Right now I am and have been in quarentine in my country since march, and its till standing strong so I don't do much aside from going to work 2 to 3 times a week. I'm living with my boyfriend and we like to eat whatever we feel like, we are both naturally slim and dont put on weight so we dont control caloríes or miss out on any sweets or desserts, but we try to eat as balanced as posible getting our veggies, meats and carbs in even proportions. I'm not changing my diet at all for this and my body doesn't fluctuate that much naturally so pretty much any change will come from the workouts.
As far as workouts go i'm working out every other day to give my muscles a rest day in between, and i'm doing a chloe ting 5 minute warmup, then this video and almost every time exept i'm exceptionally tired i try to do some other booty workout of Pamela's, sometimes the 20 minute booty workout, other times the 15 minute low lmpact, 10 minute booty burn, etc. But this one I always do as I feel its the one that I most feel in my glutes and I feel gets me results (probably because of the resistance band).**
🔥Now onto the actual updates:
-WEEK 1: It was pretty damn hard, I couldn't go more than 2 sets without taking long breaks and laying on the ground pouring sweat and breathing loudly like i just run a marathon. I of course know that results don't come instantly so obviously not checking for fisical changes yet but every day I did it the workout did get easier and I feel stronger already.
-WEEK 2: Haven't seen a huge growth but I do see my butt getting more toned and lifted. I have only gained .5 centimiters so far but the changes are definitely getting started, hopefully they'll pick up soon. As far as the workout I feel my form is getting way better and I don't end up completely destroyed after completing the workout like I did before (only get that during the second workout video i do haha) i'm also taking way less breaks and can keep up way better with Pamela's pase in the exercises.
WEEK 3: So this week I was finally able to complete the workout in one go without any rests in between, it's still very challenging but possible. I still can't for the life of me do those frog poses so I put my hands under my hips to give myself a little help. I'm noticing my butt is rounder and its getting more defined on the lower part where it meets my thighs, and these days even my boyfriend has been commenting that it looks bigger so I guess that's a good sign. There still aren't many changes numbers wise but I see clear phisical changes that are making it look and feel way better already, so I'm happy so far! ☺
WEEK 4: Coming soon...
Thank you :)
5 cm in 2 weeks? That's such a big growth, girl! Keep going, good luck:)
@@bortekurbanbay3357 haha I wish! Just .5 (half a cm) but this week there has definitely been more growth, I'll update in a few days 😊
Sofia Firman updaaaateee😍😍
Anticipating an update
pamela workouts are the best
-> change my mind
I can't they really are the best
Shona_jasmine101 i agree haha
Yeahhh they got me sore for dayyyys
Her and madfit are the beat
Natacha Oceane - without all this makeup lol
Finally some booty workout without squats! My knees used to hurt... Don't know why 🤔
Pamela workout is really good
Ur doing the squat wronh
sara not necessarily, if she has weak joints or knee problems of course it can hurt even tho she’s doing it right
This girl is a machine. She doesn’t consider breaks, and she still manage to pose like a model after this workout. I really would take a nap after this workout
ok but can we please talk about how pretty her thumbnails always look🥺
Who’s still training in August? 🙋♀️
Meeeeee! Started in August :D
any results?
@@chrysa7011 Yes!! I did this workout three to four times a week. My booty was almost non-existent before, now it's bigger, rounder and firmer. I also got way stronger: I started without the resistance band, I had to take breaks between each exercise and I couldn't even do some of them like frogs. Now I can do all of them without a break with a beginner resistance band. I felt it was not burning enough anymore so I also switched to a intermediate resistance band. I'm really happy with the results xx
@@aikya5684 ohhh that’s so coolllll. congratulations 🥳 u motivated me a lot. how long have i been doing it?
@@chrysa7011 So glad I've motivated you!! If you want a great tip that really worked for me, try to not compare yourself too much to other people. Don't set "I want to get Pamela's booty" as your goal, because everyone has different body types and you might end up giving up. Try to focusing more on how you feel, like "I want to be able to do the full workout", "I want to complete it with a stronger resistance band", "I want to complete the workout with less than 3 breaks" and so on. You will be really proud of you this way AND you will be happier to see to see your booty grow because you won't compare it to anyone's else 💕
a new fresh comment for everyone who reads the comments while doing the exercises, i know how boring the comment section gets, hi lets talk
hi there thank god i’ve been reading the same fifty comments for the past two months
@@norahhaque9250 lol, hi
Bahaha same
How have you guys been doing with the workout?
@@madisonstrong876 since she posted it! This is my fave activation video ever to do before lifting on a booty day
This is the best booty workout I’ve done in a while, reading the comments is the thing that gets me through the whole 12 mins
Saame
Same i always thought That im The only one doing This
Lol 😂 same
Her: putting her leg high into the sky
Me: my leg is litterly 1cm abouve the floor
SAMEEEE JJSKDKDK😭😭😭
Yeah, by the frog hold 😫
i can't even lift it a cm... think my legs are broken
@@prof.dr.bobbin5724 righttt, these legs wouldn’t go up 😭🤚🏻
Sameee😂😅
A new comment for all the reader during the Workout😋 doing this early in the morning in the garden. Its very cold. But thanks to that workout its getting hot. Good warm up. Lets sweat guys😁
idk why but hearing mambo makes me happy
Same
She’s looking like an angel during the workout.. I’m looking like Gollum 😭
Definetely gonna try it tomorrow! Btw, can you do a leg slimming workout please? I'd love to see one
Yes please
Yes it would be great if u do one
I agree
tomorrow? Do it today!
to slim your legs you need to lose fat/muscle. but unfortunatley you can't lose fat in a specific area. you need to have a calorie deficit and your body/genes decide where you lose fat first
So I started doing Pamela's 10 minute booty workout about a month and a half ago. I'm a really skinny person, so it was so hard for me to keep up with all of the exercises, but after one month of doing that one video, without even noticing I had become so much stronger. Now I do her 10 minutes booty activation and 15minutes low impact video, without any breaks and I can actually keep up with her and feel that I'm doing them correctly. About the results I gained a little weight and 2cms around my butt, but I obviously didn't expect more because my form and everything was horrible for a while. This new video was so much fun and even though it is a killer, I felt so good doing all of it without rest or breaks. So for everyone interested these videos are really helpful and with a little bit of patience they can really help you with getting the results that you want. So thank you Pamela for all these wonderful workouts😘❤️
Megi K this is actually super inspiring thank you for making this comment 🙌🏻 I haven’t worked out in years and have basically been laying on the couch during this entire quarantine and decided to start exercising and wanna use her videos. they look terrifyingly hard but it’s nice to know I’ll eventually get stronger ☺️
Megi K everyday? Or what ? The same exercices or I should do different ones?
Woow! Same here. I've struggled soooo hard to gain weight but after doing the same butt workout I also gained weight and guess what my butt also grew bigger. Everyone in the house notices my booty changes 😉
@@the_aziza you should probably switch up the workouts (one ab day, one leg/butt day)
Heyy, who is still training in April?? Go on, we can do this beauties ;)💕
Hey guys, I want to thank you for all your comments because when I am lazy, it motivates me to keep going. So many kisses from France to you and Pamela
This is by far the most effective booty exercise I’ve ever tried (trust me I’ve tried a lot of them) thank you so much
i like ur profile pic tho (:
Sylvie Flantua Thx, it’s my second grade year book photo😂
Did you see any results in the hips? 😊
The fact this is only a booty activation got me shocking..and I'm dying as well cause next workout is "leg friendly workout" and we know that's friendly at all😂
Aleksandra Bouma I’ve been doing this workout for quite some time 4times a week with no other works and my butt has grown 3 inches (idk if that helps) 😄
This message is for quarantine: thank you for existing because without you I'd never start to work out, thank you for making me so bored I started doing the thing I never ever thougt I would do, I'll be forever grateful🥰🥰🥰
I'm sure Pamela has more sports clothes in her closet than normal clothes haha -> but I‘m always in love with your outfits and workouts. KEEP GOING! :3
Your profile pic has Hinata I already love you
If you follow her on Instagram, her non athletic outfits are rlly pretty
Sports clothes are normal for her tho lol
The devil wears Puma not Prada 🥵
bye this is so funy
LMAO
This quote made my day😂
and how it even looks easy, laying around the floor but damn
lmaoo
Finally someone actually understands ‘knee friendly’ 😩, thank you!!!😍
I'm honestly convinced she could give birth without breaking a sweat.
Honestly tho. She's a strong person. She would just push it out, no problems, no sweat. Simple as any workout she does.
Pey S.R. Haha you’re right
That's a great comment btw.
HAHAHHAHAHAHHAHAHA
😂😂😂 I'm ded Belinda
Me getting unreasonably excited when hey mambo comes on
Me
Totes me. I downloaded that song and now it's in my shower playlist
The end is rewarding...
...until the point where you realise there is another workout waiting for you
(This is one of my favourite workouts btw)
I wish 12 minutes were this long when I had this much left of the exam...
WORD
😁
or for sleep hahah
i don't know why but everytime i do butt workouts i always feel like the other butt cheek is working harder than the other butt cheek so now i think my right cheek is bigger than my left cheek and it feels so weird when i sit down. i mean is that even possible? 🤪
I know the feeling!!! Thats crazy but I have thefeeling that my right butt cheek is bigger than my left
Same with me or they’re slightly different shapes too (ones rounder) I’m so insecure about it
yeah there’s like a medical term for it i think. it’s a real thing most ppl go through when working out their booty.
same
starting with your weaker side helps with that, so if your left cheek seems weaker do the fire hydrants or leg lifts on the left side first :)
I've been using a heavy resistance band while doing this for 1 month now and let me tell you: this is the only booty workout I got results from. i love that there are no jumps or squats, which is great cause I've always struggled with feeling the exercises more in my quads rather than my booty.
Are you using this as an activation exercise for weights or just doing this alone? 💕
Exactly! I’ve been following this workout for almost a year now and I can see it works!
Yes and I hurt my knee so I don’t have any knee pain doing this :)
@@xinyeegoh8235 do you have noticeable results? And are the results big or small? What are the results? Sorry so many questions !!!
@@neelapeterson7012 I used this a while back earlier this year and got noticeable results, but I only used it for a short time. Now I, back to using it
Oh my GOD it was uploaded 8 months ago?! I remember so vividly how much better this workout made my first quarantine and still this is one of my absolute faves
does it work well??
Let's all hope we look like a snack after quarantine!!!
can we have more of this kind of workout please? maybe an even intense one for 20 minutes?
YES
this workout is soooo underrated
ikrrr
Do you have any results?
@@fly9345 yeah, +5cm in my booty but i stopped working out about a month ago so it got smaller recently
@@kalinacwiszewska2193 that's a great
result, but I'm not sure that butt can get smaller...only if you had a diet maybe
@@fly9345 well muscles can get smaller when not trained anymore... this is not permanent
I love how I can read the comments while doing the workout
Before quarantine, I was training at the gym. I felt very unhappy because of my very strong legs. Now I am doing only Bodyweight exercises and HIIT......what improved my shape more than anything else! Thank you pam, for all your videos!!!!🤩
Lara Holzwarth - look up Lucy Wyndham read- has loads of at home no weights workouts, inner thighs, booty, drop a dress size and lose muffin top, she doesn’t use weights only body weight because it gives a longer leaver more feminine look. She has rave reviews, and has been a PT for over 25 years.
why would you not want strong legs? Or do you just mean fat legs?
DUDE SAME HERE !!
@@elysiumf1634 I dont like it, when they look to volumes
@@abundantlife4758 thank you, I will:)
Who else comes to the comments during the workout knowing full well that you’ve already read them about 30 times ?
omg i do that haha 😛
it's part of the routine haha
Omg yes
Hahah mee
Ive read this comment 30 times
we’ re going through a second quarantine. we are really fucked up. I cry almost every day. i hate these circumstances. I don’t want to be on a screen the whole day. I want to see my friends without feeling guilty about it. however we still need to stay strong. everything will be better. don’t forget to smile. find a way to survive. we are together in this. it’s a bad period of time not a bad life! i will survive doing Pamela’s workout because I want a perky 🍑.
i’m sending love💕 I wanted to say that I have seen great results with this one! keep going dude!😝
I started doing your workouts In January... now its nearly July... now I'm confident about myself and my body. I always had some issues with myself specially with my legs. But now I feel so much better . I have a sixpack now , a smaller waist,thinner legs and I'm living healthier. Everyday I get a new motivation and I can't stop doing sports.. at the beginning of the year this was very different.
So everyone keep it up! Everyone on this channel is a beautiful person and I'm so proud of y'all! ❤
Nice and thanks for sharing! What workouts did you use that you felt were most helpful?
@@kaylahanoch6738 hi! Well I like to do a lot of these sekd my abs to heaven. Or brutal ab workout. I think with these i got really fast good results. For the legs i love /hate😂 the 20 min gym syle workout. I cannot do much for my arms because pf an injury. But after every workout i try to do plank as long as i can do. Rn i am at 7 min. Before every workout i do some damce and cardio workouts. And the stairmaster. 1000 steps every time. When you feel exhausted, try some of the every day strech and yoga workouts. So your body keeps in movement ,you do not get cold and your body can rest for a minute and you can go back to your full workout after:)
@@itssami21 Wow, thank you so much!
May I ask you something private from woman to woman? Please don't answer if you don't want. Do you still get your period? Because I'm a bit scared of losing mine because of too much sports for the body.
@@sconosciuto3914 hey i hadn't had any problems with my period:)
I want a relationship as strong as her ponytail
Oof so do i
They are as rare as the workouts in which she wears a ponytail
When I workout with a ponytail it’s gets loose and all messed up 😭
Bente Moehle it looks so good on her tho
Same
Pamela: easily switches between positions
Me: needs full 30sec to rearrange the band
Factz 🤣
omg yes
Same Heer:D
Come to my house femlys
😂
This girl is unbelievable. So strong I cant even perform all the exercise without cheating a bit. Hands up to u girl 😊
1-leg lift right
in + out right
1-leg lift left
in + out left
fire hydrant right
fire hydrant pulses right
fire hydrant left
fire hydrant pulses left
abductor
abductor + high bridge
glute bridge pulses
bridge hold + abductor
wide bridge pulses
close bridge pulses
bridge hold + abductor
bridge hold
1-leg lift right
in + out right
1-leg lift left
in + out left
Hold + frog to straight
hold + knees in & out
frog hold
well done ✨
One of the best butt workouts I've ever done omg
the freaking frog man scheiße hahahaha trotzdem liebe diese workout, super effektiv und schnell. danke Pamela
Can we please appreciate her commitment for her community for a moment ☝️ 15 weeks now and she is not going to stop .. so guys why should we ?
i started working out 10 months ago and i thought i was just really weak
now, 10 months later, i released that she’s just incredible strong
She is!!
Any results?
Gosh.Her body and face. Are goals. While me, doing workout like a potato.
JOA SASADAP You’re a cute potato then
no one:
me: *vibrates like a maniac while doing the bridges*
spicy chip :o same
Im vibrate while doing the frog hold😂😂
LMAOOOO SAMEEEE
What is wrong with u 🤣🤣🤣
@@annasrl saaaammmeee bruuhh🤣🤣🤣
Who just loves Pamela??? 💗💗 because I doooo
Cancelled my Shred membership, just realized nothing beats Pamela Reif and her amazing variety, great beats, and love that she's silent and just gets to work! Perfect for a mom of 3 and full time business owner who hardly finds time!
~Before~
Butt: 90cm
*START*
-Week 1:
Day 1 ✔
Day 2 ✔
Day 3 ✔
Day 4 ✔
Day 5 ✔
Day 6 ✔
Day 7 ✔
Measurement:
Butt: 90.5cm (it's only 0.5cm progress, but i didn't expect nothing more, it's only a week how I'm doing this workout and I'm happy with any progress. Also my butt is not grow that much but i do filling that it is stronger and a bit lifted and a like it. I have done a lot of butt workouts in the past and by far this one is my favorite. I think it's not good idea to workout same muscle every day, now I'm doing some kind of challenge, but in the normal occasion i would take same break. ( Apologize if i have same grammar mistake, I'm not fluent in english😊))
- Week 2:
Day 1: ✔
Day 2: I couldn't do it today because of my schedule, but I'm gonna add one more day in the end of the week.
Day 3: ✔
Day 4: ✔
Day 5: ✔
Day 6: ✔
P.S. In addition to these exercises, I also do a couple of others, but for other parts of the body, because I want to see how specifically these exercises affect my butt. I'll do them for two weeks without a break, and I will do the measurement after a week.
Yess! Pls update about the measurments- hips, booty and lift.. Also, how was your nutrition?
keep it up!
Yess queen, keep going 💖
I thought in these kinda workout or workouts in general you need atleast a day break? If not the muscle wouldn’t grow?
@@kaydencegarza1071 I agree with you. You shouldn't work out the same muscles every day, they need the rest as much as the work out. It's more efficient if you do this every other day. I'm not an expert but all fitness people that I'm following say this.
This is one of the best workouts ever !! The exercises are „easy“ but it still burns so much in my booty, thank you!!
Ok so I’m gonna update this daily. Just so y’all know my body is NOT the type to put on muscle and it’s pretty hard for me to grow a booty and things like that
Day 1: I wanted to die the whole time I can not tell you how many times I cursed at the screen. The back of my thighs and my butt BURN N HURT SOO bad but at least I know it’s probably working. I’ll come back tmrw and update :)
Day 2: didn’t hurt as bad but I think that’s because I wasn’t putting in as much effort to do them correctly. My butt still looks the same. I’ll come back tmrw :)
Day 3: didn’t do it cuz I was too busy playing Minecraft
Day 4: it got a little easier but I think that’s cuz i need to work on my form. My hurt looks a litleeeeee but rounder but I can’t really tell yet.
Day 5: I didn’t do it for 2 days cuz I had a huge lack of motivation. I did it today and it felt good. My butt looks a bit better from the side but not the back haha. I’ll def try as hard as I can to do it everyday for a while. :))
Day 6: it’s still hard b I think im starting to do the excersizes more correctly. I don’t see a difference at all but that’s bc I was pretty inconsistent with the workouts. I’m going to do it everyday from now on so hopefully on day 14 there will be results! Also for reference, right now my hips/ but measure as 33.5 in. :))
Day 7: I think I’m getting better at the workouts cuz im starting to feel the burn in the right places. My butt defiently looks a bit better but not much.
Day 8: it’s getting a bit easier, I’m not having to take as many breaks. For some reason I always get a headache after I do this, if anybody knows why please tell me how to make it stop! I measured my self and I gained 1/4 of an inch around my butt which is really good since I’ve been doing it really inconsistently. Can’t wait to see what this will do in the long run!!
Day 9: nothings really changed, my headache isn’t as bad and I didn’t have to take as many breaks :)
Hey guys. Sorry I haven’t been updating :/ I didn’t do this workout for like a week but I started up again abt a week ago and did more workouts alongside. I’ve definetly noticed a difference and my hips/ butt have gone from 33.5 inches to 35 inches. I’ll continue to do this 3-4x a week and see how it goes but I’ll just update every week or two. If you’re doing this, KEEP GOING it really works!! And if anyone was wondering the other workouts I’m doing here is the list 😊
Weighted hip thrust 60x
Banded squats 50x
Lunges 50x each leg
Glute bridges 50x
One leg glute bridges 25x each leg
Dead lift squats 30x
Donkey kicks 50x each leg
Clams 50x each leg
Kickbacks 80x each leg
Side kicks 60x each leg
Jump squats 60x
Crab squats 60x
I know it seems like a lot but just trust me! It’s not that bad I promise. Remember to eat a lot of protein too!! Love all you :))
ahhh I am really looking froward to ur updates, this is my day 2 as well
good luck!
Day 3 is so funny to me ahaha. Minecraft is definitely top priority
You shouldn’t do your butt everyday anyway! It’s good to take rests! Good luck girl !!
Rachnaa van Hunen I’ll definetly try that!! Thank you so much :)))
omg I just realized the countdown timer matches the color of her leggings
this happens on every video lol
Yeah it always does 🥰
My favourite exersice: well done!
My butt hasn't hurt anywhere near as this one in any other booty growing workouts out there. SUBCRIBED. Your amazing at what you do!
ok usually I don’t comment but I just want to inspire ppl trying to get into the groove of working out. This video paired with her 10 minute butt exercise did wonders for me. I had been trying to grow my butt for a while since sadly I wasn’t gifted in that department and nothing ever seemed to work but doing the 2 videos + using a light resistance band and 10lbs and eventually 15lbs weights has changed my butt drastically. The actual size hasn’t changed so I was a little frustrated and thought my butt still looked the same but doing a side by side with an older picture and a recent one I can GUARANTEE that my butt looks bigger. Don’t give up! Growing your butt doesn’t happen all at once it’s a long process that’s worth it in the end
Isabella how many times a week did u do it
Kamila Shaumen Around 3-4 times a week
Sorry that I'm asking but did you post the results on insta? Or can you send me it because I really don't want to give up but I don't have the inspiration anymore btw I'm 14 and not a pedophile if you think that lol I would give you my insta if you would answers some questions and would show me the results. You don't have to. Thanks in advance
can i ask which workout exactly did you do?
Alina Virtnik the 10 minute booty burn
New comment!
Keep going! I'm so proud of you. Whatever you accomplish next to Pam's workouts is probably even harder than this workout right now. U can do this.
Its so a motivation when starts mambo
Is it okay if my lower back hurts when doing the ones on our tummy and lifting the legs?
yes, because they also train back muscles)
try using your booty muscles as much as possible :)
Make sure you engage your core while you are doing it! That will protect your lower back.
I allways have a headache because of this :(
@Bethany G i also have the same issue
*Guys I’ve been doing this for a week and I already see changes.*
Better get up now or it’s too late.
Do you do this everyday?
@@caracolacs yeah once or twice a day depends how much spare time I have
Thank you!
does it work?
Mister madam once or twice a day? Girlllll that is so wrong, your muscles MUST have rest days so they can repair, muscles grow on the rest days so please have at least 2 days without working out and do this MAX 4 times per week
You know you made it, when you can survive this Workout with a booty band.
When I first did this last year, I couldn't finish this without the booty band. I nearly cried lmao. But now I can actually survive this complete workout with a booty band.
I definitely need another workout like this one. I can feel it in my gluuuutes but not in my thighs and that's perfect 😍
Omg yesssss
just your little reminder to not lose your mind muscle connection!
Omgg, I literally did!! Reading all these comments made me lose the burn lmaoo, gonna start commenting this on all other of her workouts as reminders lol
Thanks mate
I was finally able to do the frog hold abductors perfectly! I would always struggle a bit with them and then make it out fine, but my form was perfect today and I'm so happy and proud of myself.
You've got this workout today, believe in yourself♡
well done!!
1. 1 - leg lift right
2. in + out right
3. 1 - leg lift left
4. in + out left
5. fire hydrant right
6. fire hydrant pulses
7. fire hydrant left
8. fire hydrant pulses
9. abductor
10. abductor + high bridge
11. glute bridge pulses
12. bridge hold + abductor
13. wide bridge pulses
14. close bridge pulses
15. bridge hold + abductor
16. bridge hold
17. 1 - leg lift right
18. in + out right
19. 1 - leg lift left
20. in + out left
21. hold + frog to straight
22. hold + kness in & out
23. frog hold
WELL DONE!!!