9 MIN BUTT + LEG STRETCH - for everyone training booty & legs regularly I Pamela Reif
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- เผยแพร่เมื่อ 14 มิ.ย. 2021
- 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.
➞ Instagram / pamela_rf
use #PamelaReif if you want me to see your workout pics and videos!
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
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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/GetActive
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:
pamela_reif@icloud.com
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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. - กีฬา
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this video: *9min*
how long it feels like: *2min*
6min brutal abs: *6min*
how long it feels like: *long.*
Sorry but this is just true 😂😂
what it says in the beginning: 8 min :D
i see your comments on so many videos haha
6min brutal abs: 6min
How it feels like: 6h 😂
Brutal abs was my first video from Pamela…..bad first impresion haha 😂 ps. I love her now
I cannot explain how happy I am seeing her use "Our Song" in this workout. It got me so motivated
Same same ll
Same
same I've screamed when I heard the first two beats haha
exacttlyyyy
oi oi ! funny how everywhere i go i find directioners
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
omg yesss i relate to this so much! i told my mom to do these workouts with me and she didn't even complete half of it😂 i would love a mom-friendly workout
Hey dunno whether I've noticed. Pam's Mom looks pretty fit..... So I don't think it's going be any easier in a good way.....
@@dianaantony8894 as far as I can remember, her mom had approved of the 10 min beginner ab workout and said that it fit her level....so maybe she does like to take it easy, at least compared to Pam
😂👍
@Pearl Jimin thanks for letting me know.....I still think it would be interesting to see Pams version of it though
I'm literally in my bed about to sleep now, and I'm seriously considering trying the video in my pj's 😂❤️
I've done most of the videos in my pj's.........
That actually sounds very comfy
Honestly as long as you’re wearing something comfy that’s doesn’t restrict movement or get in your way. 💗
yeah i plan on doing most of my exercising before bed (along with the stretches) and a good run in the morning
OMG, “Our Song” by Niall and Anne Marie, I love that song so freaking much!!!!!!! ❤️
SAAAAMEEE
@@nhelrebolanan right? So happy she finally added a song by one of 1D members 🤩
sameee
YES I’VE BEEN WAITING FOR THE DAY THAT SHE WOULD ADD SONGS FROM THE 1D BOYS!!!
@@paolinajs5454 omg yes thank you!!!
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
Same!!
Same and I'm so happy now
I was searching for this comment
Same!!!!! Still hoping (and wanting) for a full video with 1d band/solo songs 🤞🏻
Same❤️❤️
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 😍
Exactly
you are right 👍
one step closer to a perfectly coordinated one direction dance workout by pamela
Omg yes ahaha
Yeeeees please 😫😫😍😍
*me doing stretch after working out: "am I better than everyone?"
Yes you are!
no and yes
Hahahaha same gurl
@@mitsuketara it's more satisfied doing stretch exercises after working out than normal right?!!! 😁
Hahaha omg same😭😭💓💓
Pam is basically helping us twerk
😂😂love this comment
Thats true 😂
Chim chim 😍😍😍
@@Forevagabby 😂😂❤️
@@drawingsy8941 yess😂💗
Why sit for minutes in static, if there is no sense from it?
First of all, we need to understand that we are pulling MUSCLES. Yes, the ligamentous apparatus, especially in childhood, is amenable to changes, but then it takes years of muscle work to ensure that the joint remains stable.
Further, if we already understand that we are pulling a muscle, we need to realize that only a nerve impulse sets the muscle in motion and it does not matter if it is a contraction or stretching..
And hence the logical conclusion follows➡️
Why sit for minutes in static, if there is no sense from it?
It is much more pleasant to move and feel control over the muscles.🙃
Static stretching is more effective if you want to gain flexibility. Girl what are you talking abt?
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
💙💙💙💙💙💙❤❤❤💚💚💚💚💚💚
❤❤❤
Trueeee!!!
same here
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!
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 ❤️
u go girl/boy!!! u've got this, u badass!!
@@ainaaridzuan7010 haha thank you! and same to you!
So happy to see Niall's song being used like this!
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!
💓💓💓
same :D 💓
haha i am doing the same plan, keep going, we've got this!
Pamela: 9 minutes
Title on video : 8 minutes
Actual video : 10 minutes 😅🤣
Oh yeah, I didn't notice that.
She changed it now hahaha
It’s one minute longer because she doesn’t stretch for the whole video, there is the beginning and the end that take more secs
xD
At first I was so confused😵 lol
Danke Pam, dass du „Our Song“ benutzt hast! Eines meiner momentanen Lieblinge🥰
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 Dietarize's 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!!
He should compliment your face haha😜
@@markpetruschi6034 No, he should compliment her no matter what
I actually know a lot of people that still eat how they want while working out and have great results
@@klarabartos4208 Yeah, tell him hahaha
@@kara5659 They have great genetics.
I legit screamed when she played *Our song* lol. Any directioners here??
meeeeeeeeeeeee!!
Lit I thought I was the only one HAHAHAHA
I always do this stretch no matter what just to hear it
Yup
Mee
thank you for playing a song with such pretty sapphic lyrics it really made me feel very happy and warm :-)
pam really said "people its pride month" with the second song love that
Yeees! I was looking for that comment!!
Which minute?
@@parispaparispapa7758 3:03
Yes loved that!
@Juliana Hielkema it's just a song about a same sex relationship (2 women) which seems very fitting for pride month :)
I never really like streching videos, but this one has my heart. So calm, relaxing, and the music is amazing. Thank you Pam
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!! ❤️
I'm proud of you bestie
@@Forevagabby Thank you so much, that means a lot!
Keep going strong! 💪
@@hannahament8979 np🥰
@@Forevagabby 😊
I really love Our song in this stretching! ❤️I was so happy when i heard it.
People : Which is your favorite part of the video ?
Me : always the view and the music!!! 💕😍
Yessss
Pam really said "pride months babiesssss" with the second song. And we stan
i love the music in this! thankyou for including an lgbt song it made me smile so much
i shouted mid-split when i heard "our song" and then lost my balance 🤡
OMG SAME LOL
YES
SAAAAAME
Yessss
The directioner in me screamed in pigeon pose
Pam you don’t know how happy you made me by using ‘Our Song’ by Niall and Anne. I love them so much 🥰 it motivated me 😂
OMG OUR SONG!!!! I DIDN'T EXPECT THAT THANK YOU SO MUCH I WAS LIKE 🥵😮😍🤩🥰 WHEN I HEARD IT
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.
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_*
The pigeon with the thigh pose takes me out every single time
i like the "relax" session at the end, its let me to empty out my brain once a day except frm sleeping😅
Been doing Pam's workouts for about six months now!
Very confident that with workouts like that I'll easily do the splits by the end of the summer. I'm also stronger, cooler and sexier than I've been in my life. I literally feel like a WILD CAT. Lost 5 kilos too haha
Thanks Pam 🤓❤️
this is definitely my fav video ever, doing it makes me so happy
When you uploaded the neck and back stretch I thought that it was the best stretching video to ever exist. Little did I know!
I am a beginner as beginner can be. I've lost 40 pounds and am excited to start my toning journey with you. At 33 years old I am trying to change my lazy ways lol 😆 thank you for these free videos and thank you for sharing new music for me to get into!
Thank you Pamela for everything you're doing for us 💓 It's the middle of the night and I'm sooo ready to stretch 😂
After weight lifting, cardio and a BRUTAL leg day, this is perfect, tysm Pam
Lets get it!!! 🙌🍑
Thank you so much for all of the effort and hard work you put into all of these amazing workout and stretch videos Pamela! You're the best 💖
I like the prezel exercise very much! Very nice stretch ☺🥨
Pamela you’re an inspiration, thank you for what you do for us. You have forever changed my life, even if your workouts kill us 😂💕
i never have known real happiness until getting to know Pamela - for example the level of endorphin realizing that this is the last video from day 3’s 60min hardcore plan is something else! 😍😂
You are the only man here ı guess
i always see ur comment on her vid! not that it's bad... kinda cute tho :)))
Niall's music and Pam's stretches were the combination I never knew I needed so badly. Thank you Pam!!
just finished today's workout and it was amazing ending it with this stretching
I'm so proud of myself ❤🎉
At the moment I have a stressful time because of many decisions in life that I have to make 🗓️. This routine felt so good right now 🤸♀️. If I do exercising I feel like „Everything will be ok…don’t worry“ 🥺. It is the feeling of „being in the here and now“. Exercising makes me happy and gives me hope in life ❤️.
Hi Pam you are the best person ever and thank you for the wonderful video that makes me feel happy ❤💕💋
Public Demand:
*Pamela Reif* _X_ *Christine Bullock* _collab workout_
🔥🔥🔥🔥🔥🔥
That would be amazing
I love Pam‘s Streching videos!! They make ma happy and calm. I could do all of them in one sitting.😍😩 This is just like all the other ones AMAZING!! Thank you so much Pam💘
Hey, great job for making songs and alarms match on this workout video. Thank you so much. It helps me focus. Absolute pitches a blessing and a curse so it helps to match things in my brain rather than get stuck on dissonance that doesn’t matter when I’m already trying to get back into previous health and wellness.
Minus on the first song, but it doesn’t matter cause it’s not much of a difference lol also, thank you for guiding on this most importantly
I can see that Pam is really enjoying the pretzel stretch
Yes 🥨
I now identify as a pretzel!🥨
Thank you Pam
Because of you I can do a splite now
I'm soooo happy 🔥😘😘🔥
I am better then everyone in my house now by learning your skills.
It's a cloudy day. Also it was raining half an hour ago. I think it's a perfect day to do this stretch after some workout. ❤️❤️❤️
My new favorite streching sessions
I am currently in my third trimester during pregnancy. This workout still works for me. Thanks Pamela !
There are tons of butt work out videos, but few for stretching and yours is the best! Thanks
The way Pam forgets to switch to pigeon stretch was so relatable
Hearing Our song by Niall Horan & Anne Marie during the stretch totally melt my heart jajaja pls more of this songs Pam 💛😅 love the stretch also
Wow my body was something and after the stretches something else , thank you so much
Thanks a million, Pamela. You've changed my body. Lots of love from Myanmar.
i love you so much pamela !!! thank you for everything💪💪😍😍
Thank youuuu
Pam- I would love a 10 min line dance/ country music type workout. I feel like it would be so unique and fun.
If anyone was wondering, Pam’s workouts do work and are very effective. 😃😃😃
This is a delightful stretch after Monday´s workouts. Thank you Pam. ❤️
I just finished my booty workout today. Pam literally read my mind😳
Honestly, one of my most favourite stretches is the pigeon pose, thank you Pamela once again fpr everything
Thank you for uploading this. I recently injured my lower back severely doing a TH-cam workout. Left me on the bed for days.. pls pls be careful before doing a workouts everyone. Stay safe❤️✨
The 🥨 pretzel stretch is a GAME CHANGER 😍😍😍
I loved the sequence of stretches so soothing and relaxing ❤️ thank u pam😘
I need to know why this video made me cry. Is there any science behind it? I was so relieved and emotional !
Amazing stretch highly recommend this one after an intense Pam Booty killer workout!
I luv it❕🐰✨💕💕
This is like the best gift ever! After sitting all day in front of a computer I really needed this. I'm going to do it before I go to bed. Thank you Pam xx
Lots of love from nepal 🇳🇵❤️
You have no idea how much my mom and I love your workouts and have been doing it everyday. You rock girl❤
I'm loving these pretzel poses, it makes me smile :D
pampam, thanks for keeping me alive
How is a human being this gorgeous! Thank you for the stretching routine! Loved it!
I am really falling in love more and more with Pamela and her new workouts 😘❤️
i remember giving the “pretzel 🥨” name to that stretch move!!! haha
It was a hardcore lower body workout day for me and I’m glad you just released this amazing stretching routine. My favourite stretching poses are pigeon pose, mermaid pose (or pigeon+grab on a stiffer day), supine spinal twist and deep glute stretch. I think they’re all pretty basic but it happens often that a stretching video I chose for the day doesn’t include all four of them so I have to take extra time to add the left out poses myself. I’m glad that this video include all of my favourite poses! (I think your pretzel pose is interchangeable with deep glute stretch) This would be my go-to post-workout stretching video from now on, especially on a lower body day.
5:52 THANK YOU!!! The BEST stretching video!!!
Thank you Pamela!! This helped ease my pain!
Love the stretching!!! Your videos are apart of my life, thank you for everything ❤️🙏🌷
Did this right after waking up in the morning and couldn't ask for a better start to my day 😍 Thank you, Pam ❤️
Pigeon pose is my favorite! That was so good, thank you Pamela ❤
Exactly what I needed right now. Thank you so much!
This is perfect for after workout!!! I got muscle tension right after doing leg exercises but when I do this, the pain went away!! Thank you sm
Yay! I love all your videos and I've been doing one of these short stretch ones everyday
And I never get tired of this scenery, it's so beautiful and calming
Love the music and so happy that my butt got stretched ♥️Awesome stretching video! THANK YOU!!
Pam will forever be the best 👌💓💕
Very nice video😊
It felt like I am a potato bag with the twist+toe grabs, but I am a strong and healthy potato bag! 🥔😊
I can only follow your beginner routines right now, hope you post more routines with breaks in the future because I feel accomplished if I could follow along with you and without those 10 second breaks between exercises I can't go on for more than 2 minutes.
Please also know that I appreciate the content you provide for free very much. Much love. 💕