10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!

Рет қаралды 2,263,040

10 ай бұрын

Do this TO START any Leg Day for the best Booty results! ♥︎ / Werbung
People always ask me „how do you have a comparable big booty, but no big thighs?“ - well yes, parts of it is genetics BUTT I’m also verryyyy specific about my Leg Days :D It’s like science to me! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainnnnnnly focus on my booty, not my thighs.
▸ Strategy 1: Activating my glutes is a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - I want the compound exercises to hit your butt!
▸ Strategy 2: Your brain is a very powerful thing. And mind-muscle connection is no joke. If you are stuck with me for the length of this video, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle.
▸ Strategy 3: Add any of those movements as a Superset to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.
▸ Strategy 4: Add a burnout in the end of the session. This video or any of my other „Booty Activation“ videos will work great as a burnout :) make it shake!
You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Grow Your Booty
- 10min Bombastic Booty
- 10min 4-Sides Booty Activation
- 12min Side Booty
_
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
__
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. Bella Poarch, Lauv - Crush
2. BELLA X - Cloud 9
3. Mathieu Koss, Madcon - Queen for a Day (Yeke Yeke)
4. Alle Farben, James Carter, VARGEN - Wanna Dance
__
Business Contact:
pamela_reif@icloud.com
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

Пікірлер: 414

@thispugplayz7878 10 ай бұрын

You are the reason I don’t hate my body anymore. You have no idea how much that means. Love you Pamela

@Leuleu2738 10 ай бұрын

She did that for me too 🤍

@MdoubleHBxxx 10 ай бұрын

I am looking for a raw vegan girlfriend, who is in very good shape. If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence, then respond to this post and I will put you on the list for consideration.

@SandraFlex0510 10 ай бұрын

Hello! What kind of workouts do you like?

@dilinidilini2112 10 ай бұрын

Meeee tooo!

@gromoverzhez5698 10 ай бұрын

That’s how the best compliment sounds

@bellapoarch 10 ай бұрын

can’t believe you used my song☺I was literally just doing one of ur ab workouts hehe

@Kya-ju1ms 10 ай бұрын

Am I...the first reply?

@tinytina8451 10 ай бұрын

❤

@aglez3426 10 ай бұрын

❤❤❤

@kvxxviii 9 ай бұрын

love you ❤

@liamthui 9 ай бұрын

OMG your here!!!

@KimberlinLuv 10 ай бұрын

This was insaneee I've never felt a glute activation more than I do rn

@cindytherrien1814 9 ай бұрын

Agreed that’s one of the best booty workout in my opinion

@tamiressoares9303 4 ай бұрын

Truuuue

@idkwhattowritehere6969 10 ай бұрын

Pamela is a life saver for me. As a kid, I don’t have the money nor transportation to go to the gym. I’ve been doing her home workouts for a while now and they never disappoint.

@kateryna5284 10 ай бұрын

Wow! You’re doing great starting early, you will be grateful to your past self🥰

@MdoubleHBxxx 10 ай бұрын

@beyza2000. 6 ай бұрын

her hair flip, smile and hands clap really never fail to make me smile and proud of myself. she is an angel

@kristiades2039 10 ай бұрын

The relief I felt when I read "Drop the booty band at any time if necessary" But an even bigger relief when I accepted the challenge and made the whole time with the booty band on. Practice equals progress! This workout burns so good 🍑

@gaborpakozdi 10 ай бұрын

even though i am shaking like a ringing phone on the top of a washing machine during some movements, i‘m so thankful for this workout, it‘s really something new which gets me starting the hardest day of the week (booty day 😂) 💜💜💜

@ChocoParfaitFra 10 ай бұрын

To think that she wrote that it is to START the session 😂😂😂 no way I’m going to continue after this tho xD

@MdoubleHBxxx 10 ай бұрын

@kaleprakenalev6373 8 ай бұрын

Damn this was exactly how I was during the last move lmao

@teamo4886 10 ай бұрын

As an avid follower of Pam since 5 years ago, I can affirm you guys that Pam's booty workouts (or I would say all of Pam's workout) really do wonders! I was skinny years ago but now I'm toned with good shape (especially in the booty part)! Thank you Pam! ❤

@MdoubleHBxxx 10 ай бұрын

@averagelisaenjoyer6179 9 ай бұрын

im having the same issue at the moment, how mucht time did it take to get that shape?

@constantina525 9 ай бұрын

your comment gave me hope! I'm skinny as well and gaining muscle mass seems impossible. May ask what exercises you found more effective?

@leif909 9 ай бұрын

I get made fun of for having a massive booty, literally doing this exercise to make it smaller lmao

@ayoooou7011 7 ай бұрын

Which of her booty workouts are your favourite or which do you think that are the most effective?

@jasminebaar4640 7 ай бұрын

I got really depressed and due to which had to take medication and gained back all the weight after losing it so so difficultly. I'm restarting my fitness journey. I hope I lose all the fat again and love myself for the shape I am again. Wish me a luck guys. :)

@Bunsenburner697 6 ай бұрын

You got this!!

@ooooo-uw3of 6 ай бұрын

good luck💌

@jasminebaar4640 5 ай бұрын

@@Bunsenburner697Thanks love, I hope so!

@jasminebaar4640 5 ай бұрын

@@ooooo-uw3of Thank you sweety

@sarascout24 4 ай бұрын

I‘m proud of you for starting again! You can do this.

@serenasartori6203 5 ай бұрын

Im reading the comments while doing the exercises.. you all give me hope people 🫶🏼 im out of shape and I’m struggling more than usual to finish Pamela’s workouts so I need motivation 🥲🫶🏼 thank you Pamela and thank you all girls 🥰

@yoanadacheva2725 3 ай бұрын

We all have been there. Don't worry at all❤

@christinathoma9229 3 ай бұрын

Don’t worry about being perfect. You’ll get there eventually and it’s going to feel so rewarding 🫶🏼

@nesibesahingoz1439 Ай бұрын

Girl, this work out is magic!

@aleksandrastruczyk9057 8 ай бұрын

I have a damaged lumbar disc and your exercises are so gentle and do not harm my spine. I love these exercises. good job Pamela ❤

@luisannarojas5021 9 ай бұрын

2nd day doing this workout. A love/hate relationship w it but the BURN is AMAZING!!! And the playlist is so good, it motivates me alot. Thank you, Pamela ❤😊 Will be updating every 2 days! Also rest for the weekend 4th day: it's still difficult, burns alot!

@elenak6141 8 ай бұрын

Hello girls! I’m telling you, Pamela is THE best. My sis started doing her lower body workouts, she feels great ever since. The other day, she grabbed me and lifted me up like I was weightless 😅 This girl creates superwomen💪🏾🎉

@madinaa3868 10 ай бұрын

Glute bridges in the end are a perfect finisher!

@_anirxm_ 6 ай бұрын

It’s my first day trying this workout! Wish me luck girls ☺️ I was always insecure about my bootie, time to change it!

@chiaragrassi6896 6 ай бұрын

Hey girl!! how is it going?

@manuelamaya8546 10 ай бұрын

Pam, I love working out because of you and everything that you do. I started 3 years ago with your workouts and it is never ever boring. Thank you for everything. PS: I would love for you to do a Latin Dance workout/ include more latin music. 💜 you Pam

@susanaescobar6856 10 ай бұрын

Yesss!!! A latin dance workout would be THE BESTT😜😜💃💃

@MdoubleHBxxx 10 ай бұрын

@shikuro6099 17 сағат бұрын

seems like she heard your wishes XD @@susanaescobar6856

@veronika9279 8 ай бұрын

I felt that my booty has strength for the first time after a couple times doing this workout. It’s really something!

@A3_mx 10 ай бұрын

Girl I needed this so bad! After playing volleyball for several years, the focus was on strong legs but not necessarily on our glutes. I realize that I've been doing it wrong for nearly eight years so many big thanks!!!!

@evelynbodnar9889 7 ай бұрын

Very comforting to watch Pam's legs shaking just a tiny bit on the last booty hold while my own legs are vibrating and jerking around like they have a mind of their own 😂😂

@ellen5276 5 ай бұрын

This was super tough, especially at the start! love it!

@jessicaconn3502 3 ай бұрын

I love how easy she makes this look....with a resistance band on...meanwhile at my place I am gasping for breath and collapsing....Thank you Pam! 😊 I used to think I was working out my booty until I did this routine 😅

@laurasaurus90 9 ай бұрын

Doing withouth band because I don't have one right now but was hard enough even like this.

@majoventura5062 10 ай бұрын

i was just looking for a glutes workout and this came in the perfect time!

@Luckygirlme111 10 ай бұрын

This workout looked so much easier than some of your other workouts but paaaaaam it was hard

@desire0503 3 ай бұрын

thank you so much, I suffer from anxiety these days and this helps me not fall apart

@She-talks-kpop 10 ай бұрын

That really made my day,I felt really sluggish and dirty.And when I saw that new Workout in your App,I was really happy.And also that workout is way better than the other activations!Keep your good work going Pam💕

@dayanagzz7340 10 ай бұрын

PAMELA!!!😭💖 Thank you so much, I was waiting for this glute workout!!😭🙌🏻🍒✨

@DexterMag-aso 7 ай бұрын

Just did this 10 min hard butt activation - worth every second! It's like magic for the glutes! Takes me back to the transformative teachings of my lifecoach Lisa Haisha during her retreat in the Philippines. Your dedication to fitness and Lisa's wisdom both inspire me daily on the path to greatness. Thanks for the incredible workout inspo!

@fabianakatherinetorrealbab9765 9 ай бұрын

Pamela i love you, you don't know how your workouts helps me physically and mentally

@maemaetan23 Ай бұрын

I super love this workout! But I wish you'd do voice overs or talk in your video to let us know what we're doing next. I had to constantly check what exercise is next and couldn't focus on the workout 😢

@aliciahadley9488 9 ай бұрын

oh my goodness! is all i can say, how you did that the entire time with band! Girl you bad, thank you for the video AWESOME! love love loved it! IM gonna keep at it till i get

@CaringByHedigerGmbH 9 ай бұрын

Wow, this workout is really intense, but the results are absolutely worth it! 💪

@jbassfox 10 ай бұрын

My friend always looks beyond beautiful and she wanted me to give you thanks, so here I am. Thank you.

@Saraflowerk 10 ай бұрын

Loved this one! These 10 minute workouts really do wonders.

@Meeeee325 10 ай бұрын

I want another version of cardio+weight with new exercises I loved ittt💖💖

@dariadobrydar 9 ай бұрын

Love you and your content so much Always helps me on the days when I can’t access my gym or just wanna stay home

@MeineBerliner 2 ай бұрын

THAT WAS THE BEST BUTT WORKOUT I'VE EVER DONE!!! THIS WAS INTENSE!!! THANK YOU VERY MUCH!!!

@NASAGOTOON 10 ай бұрын

among all the glutes videos in youtube this is the best I have done so far! It literally burnsss your glutess 🤩💥

@mrs_becalm 9 ай бұрын

You are the reason I have fun working out! So good!

@ajlasabanac4152 10 ай бұрын

This workout is amazing! I love it! I can really feel the burn!

@skyea3843 10 ай бұрын

Finally, I was waiting for this workout!! Thanks Pam keep it up❤

@ilvijapastare6626 9 ай бұрын

You know when the workout is good when the booty band snaps in half🔥

@mayya9004 8 ай бұрын

that's also how you know you'll need a new booty band

@jessienealy5251 5 ай бұрын

You are literally the best fitness person on KZfaq ❤ thank you so much for all of your videos!

@MahFit 10 ай бұрын

Dear pamela, Your exercises are amazing. I take notes from your performance and i teach them to my students. Remember, You are amazing too. Love you ❤😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍

@moniqueehrhardt6801 10 ай бұрын

Was für ein super Po-Workout! Danke Pam! Jetzt gehts mit Schwung und ordentlich Booty-Power ins nächste 🥳🥳🥳

@mariaboopi 10 ай бұрын

I did this as the second video of my pam playlist n.192929 and it activated my booty like NOTHING BEFORE. ❤ thank you as always, you are the best.

@helenarichard 5 ай бұрын

Did you use the band?

@cherysh_me 10 ай бұрын

I was about to scroll to my fav 10 min 4 sides booty workout when I saw she just posted this one! Soooo good 😭so painful!😩

@alka997 10 ай бұрын

😂

@jeanfortes3625 9 ай бұрын

It was literally hard than any other 30 mins workout I’m currently doing 😂

@elyanejourdenais-lemaire6827 10 ай бұрын

I have been doing your workouts 4-5 times a week since 2019! I have done almost all your videos, several times. I now have a booty because of you! There are some videos where I can even say the same thing as you, at the same time, because I know them by heart! I am a big fan of your videos and your training. But I have to admit that I love this one a little bit less... In the beginning, it's hard the follow when to switch the leg! Also, the exercises are hard to do with a booty band because the booty band is rolling up while we are doing the exercises!

@giovannascaccheri784 10 ай бұрын

I suggest you to buy a different band, one made with tessue, not only plastic, so it won't move during the exercises😊

@lorenanegrescu1452 9 ай бұрын

Hello! I have the same problem with my resistance band. I have to pause the videos because they rolle up... Do you know a good brand? Thank you very much

@giovannascaccheri784 9 ай бұрын

@@lorenanegrescu1452 I bought mine on amazon and I am very satisfied with them🙂

@Anna-kr7or 9 ай бұрын

@@lorenanegrescu1452 I use resistance bands of the brand "Suright" and they have different sizes (from light to heavy). I've also done this workout using them and had no problem with rolling up or anything else😊

@JeonKooks97 7 ай бұрын

Her workouts have definitely gotten harder omg

@elicia88 10 ай бұрын

the best feeling is when you get the notification that pam has posted a new video.. thank you for all your hard work, sending you love!!❤❤

@nomastersnogods9303 10 ай бұрын

Who else is lying down in bed watching and thinking they would do this later?! 😀😀😀😀😀

@jesuszambrano7024 9 ай бұрын

Pamelaaaaa!!!! This one was too hardddd 🥲🥲🥲🥲😅

@kathleenhood7391 8 ай бұрын

Your work outs get better and better!!!

@elifsehle0757 10 ай бұрын

ı WAS AFRAID OF DOING IT, BUT(T) ı'VE JUST DONE IT AT 5.40 İN THE MORNING. NICE AND HAPPY WORKOUT AS ALWAYS.

@Tokyogirliee 10 ай бұрын

The workouts sooo good in this video.😍 But the music playlist … 😵‍💫

@Abottleofnothing 9 ай бұрын

This is one of my favourite butt workout ! Loving the songs too 😊

@karenokeane6461 10 ай бұрын

Especially loved the music mix on this one. Fun vidl.

@cyn8025 10 ай бұрын

This one is SO GOOD, needed it

@nastia9600 5 ай бұрын

That moment when it's not hard anymore but for sure worth. Thank you Pamela ❤

@melissacaceres9469 9 ай бұрын

I can’t believe I did this! This is the most intense shot I’ve done in my life 😂

@nneg80 10 ай бұрын

I just saw this for the fisrt time! At the beginning of my Saturday’s work out! Omg! Love you pam 🥰 all about you is just awesome! I laughed and did the cool work out👌🏻👌🏻👌🏻 Thank you BITFUL🥰

@xo-o875 21 күн бұрын

I have done just 3 of your work outs and what i love about them is that they are challenging, but at the samr time doable ❤

@Familyontheroad_ 9 ай бұрын

Wauw I just got the feeling my but got twice as big after this workout !!!!! Such a good workout!!!! Thank you @pamela!

@lucyskyblue 9 ай бұрын

KNEE-FRIENDLY!!!!

@juliettehenry7719 2 ай бұрын

Super well rounded quick work out, love it

@meganlouise3338 10 ай бұрын

That was killer! Loved the burn, I'll be coming back to this one many times I am sure =)

@sararodriguez1203 9 ай бұрын

My new fav booty workout, loved the burnnnnn

@farnoush367 10 ай бұрын

I did this workout 3 times today, that’s how much I love it and my legsssss are shaking like never before

@MdoubleHBxxx 10 ай бұрын

@mayya9004 10 ай бұрын

deadly😭💀

@blueandtender 7 ай бұрын

thank You Pamela ! loved this one so much 🙏🏼

@hazwanihanafi3615 10 ай бұрын

loving the theme of this workout!

@cmonman85 10 ай бұрын

Who else is doing the Pam workouts., but not eating healthy?! 😂😩😀😂😩

@amai459 9 ай бұрын

Nooo stop that's me 🤣😭

@She-talks-kpop 9 ай бұрын

Psch never let them know that😂

@christinathoma9229 5 ай бұрын

If you’re overweight you need to eat healthy and clean and also do cardio exercise at least 4 hours a week to see a good result.

@Kwis_ten 5 ай бұрын

😂😂😂

@kfkkfk7995 3 ай бұрын

@@christinathoma9229 cann't you just let people do whatever they want? Nobody asked for advice here

@Miascheel1589 10 ай бұрын

I love watching you and Georgia peach shay! You both are my go to’s!

@evgeniashapovalova2517 8 ай бұрын

My favorite training so far!

@alinalindig9059 9 ай бұрын

I‘m looking forward to the day that I can do this workout without a shaking ass hahaha

@taylor_larents 10 ай бұрын

i love this workout set!!

@cameliamonica6113 9 ай бұрын

Amazing!I just did your workout and it was awesome❤!

@yaramirthesietsema3167 9 ай бұрын

Aaaaaah what a great workout. Pfffoe been waiting for a new hard butt workout. This is awesome

@chiki_fitness 10 ай бұрын

I always use it as a reference for training.❤

@user-fy7hr7wb7z 5 ай бұрын

Du bist die Beste❤ ich liebe deine Videos

@jassi_gl 9 ай бұрын

Die Übungen sind anstrengend aber es hat Spaß gemacht ✨. Ich fand es toll das es nur Übungen auf der Matte gab 👍🏻.

@elise-kg8em 10 ай бұрын

We need a workout when we have our periods !!! 🥺 Please Pam❤

@nadinehofmann3237 10 ай бұрын

Hallo Pam, ich liebe❤ Deine Workout und finde es erstaunlich wie Du durch "die Röhre" so motivieren kannst und auch mal fails zeigst. So das ganze etwas auflockerst und nicht so verbissen siehst. Respekt. Eine finale Frage habe ich. Welche Bänder benutzt du, denn meine rollen bei fast jeder Übung nach oben, obwohl sie auf Spannung sind. 😢😢 Danke für Dein Einsatz und Deine Produktentwicklungen. Besser geht fast nicht.❤😊 Bin auf weitere gespannt.

@rebekafiona833 9 ай бұрын

So so good. 😅 Love the songs chosen too! 🎉

@abbeyburson882 10 ай бұрын

Holy shit Pam has outdone herself again! This is great stuff 👏

@honeyitscrystal 10 ай бұрын

Pam!!!! Idk but the aesthetics and the color choices make the workout so much easier? 🤣 aesthetic to the eye my pain is no more noticeable

@anastasiiapervushyna1032 10 ай бұрын

Uff, so hard workout! 😻💪💪💯 Grateful to you, Pamela, for amazing training! 👌👍♥️

@nadinekohlbecher4845 10 ай бұрын

❤❤danke sehr liebe Pamela. Das hat richtig gut getan und dieses Video werde ich öfter üben 😊

@belleringr6377 10 ай бұрын

Pamela’s exercise still be tuff to me = best! 😂❤👍💪

@evaakay7941 10 ай бұрын

Ooooh my butt is shaking... and so am I! Loving the lilac. Any ideas on how to stop the booty band from twisting please?? 😁

@korneliaw9889 10 ай бұрын

In my experience, it all depends on the booty band brand. Cheaper ones tend to bend, twist, and curl up more than the better quality ones. You can also try the material booty bands, but they are less stretchy and sometimes less comfortable or too hard for longer workouts.

@evaakay7941 10 ай бұрын

@@korneliaw9889 Thank you very much. 😊

@puquilinares 4 ай бұрын

Great workout! Loved the ♫ as always!

@alinisrat572 9 ай бұрын

I want to thank you from the bottom of my heart, your workouts made me much stronger ❤

@anastasiat.3873 10 ай бұрын

This workout is crazyyyy 🔥🔥🔥

@daliajakubaityte2496 9 ай бұрын

amazing music, amazing burn🔥

@chiichih 9 ай бұрын

Now I know I had never use gluteus in my life

@Miami_flower95 10 ай бұрын

🔥 burns sooo good

@geelebee63 3 ай бұрын

I love you for making this video 🥹 I've been searching for a glute workout that's just right and I've finally found it!

@deniseg4028 10 ай бұрын

I have dead glutes. Like so many of us, our big muscles - hams and quads - do the work while the glutes stay inactivated, and this also kills your lower back which is also strained from over-helping. And you can see it, I have well-developed leg muscles but a seriously pathetic butt that is just getting worse with age. Tip - if your butt is sore after doing targeted exercises, it's working! If not, your glutes are not firing. I'm going to try this and hope for the best. Pamela certainly is an inspiration.

@amaranth7612 10 ай бұрын

After a good stretch and warm-up your glutes shouldn’t necessarily be burning. Mine aren’t for a while and they’re still definitely getting stronger and bigger

@deniseg4028 10 ай бұрын

@@amaranth7612 That's true, but usually if you haven't worked your glutes (or any other muscle) in a long time, or you're working them differently, you will feel them after. That doesn't mean burning, just feeling them when you move over the next couple of days, you know they were worked. I always feel my muscles after doing lunges. But only in my legs, never my butt.