12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation, no squats, knee friendly I Pamela Reif
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- Опубликовано: 16 май 2024
- a knee friendly Booty Activation Workout, that doesn't involve any squats, lunges or jumps.
This way, we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige
If you ...
- only feel your thighs burning during squats
- have troubles with isolating your butt muscles
- have bad joints or
- suffer from knee pain
... this workout could work for you! ♥︎ let's make those stubborn glutes burn & grow!
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Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)
It took me soooo long to make this workout a "killer" routine haha .. I always felt like the burn is not intense enough, so tried it over and over again, searching for better combinations and exercises. But now, we definitely have a killer routine which makes my butt cheeks shakeeee haha!!
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It's super important that you pay attention to those "rules":
1) squeeze your butt for every repetition
2) move your leg with the "strength" of your glutes and think about your butt cheeks leading every movement
3) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather HOLD the tension during the entire movement and squeeze "even more" at the upper point of the motion.
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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
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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. OutCry - Tell me Why (feat. Natasha Grano) 0:00 - 2:39
2. Crazy Cousinz - Outline (feat. Julie Bergan) 2:40 - 6:02
3. Diplo & Sidepiece - On My Mind (Purple Disco Machine Remix) 6:03 - 8:51
4. Nikki Vianna - Mambo (Leandro Da Silva Remix) 8:52 - 12:14
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Business Contact:
pamela_reif@icloud.com
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unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video. 
Спорт
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 😅👏
2024 anyone?
Me too❤
Me
Mee
Yes
Nooo im 2060
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'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!
Your button to appreciate the fact that there are NO Single leg glute bridges.
Amen to that.
thank the lord
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
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 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?
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
😂💪🏻 i wish i can read and do this at the same time
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 🤍
❤️❤️❤️❤️
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 💕
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
Just randomly commenting since everyone is looking for new comments lol 😆 these workouts are great!
Thanks lol a new comment 😍😂
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 😩😩😩
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
*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 just don’t understand how can she elevate her legs so high 😭😭😭😭😭
Who‘s still training in Feburary?🙋🏼♀️
Meeee
Meeeeee🥰
Meeee
Me
Me
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 😂❤️
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
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?
Who's still training in February?🤚
Me 😪
Not consistently but trying my best :’)
Me
Me 😅
Meee🤩🧡
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
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 💀
She’s looking like an angel during the workout.. I’m looking like Gollum 😭
Heyy, who is still training in April?? Go on, we can do this beauties ;)💕
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
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
anyone else feel good after doing this and then look into the mirror expecting results?
RIP to everyone who chose the "heavy" booty band
True, I have a light and am already ✨d e a d✨
Read this before starting the workout. Dreading it now 😂😂😂😂
Chose the heavy one instead of medium and the frog exercises killed me😂
I feel you.
i didn't use any but im d worded
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
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😂😅
I love how I can read the comments while doing the workout
Not me pretending to look as cool and chilled as Pam during the workout-😂
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
I wish 12 minutes were this long when I had this much left of the exam...
WORD
😁
or for sleep hahah
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
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
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
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
omg I just realized the countdown timer matches the color of her leggings
this happens on every video lol
Yeah it always does 🥰
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 back just got a sixpack
🤣I feel like my back is getting worked just as much as my butt 🤣
@@clementinedavis-hall2332 In my case more than my butt
HAHAHAHAHA
@@rebeccawan3088 i felt that lmao
Oh my god yeessss. The burn in my booty is okay but my back hurts like I am 71 and not 17
This pandemic has been so long that I've gotten in and out of shape😂
Hahah same
True lol 😂
OMG i thought i was the only one🤣
This shouldn’t be so true
sameee
Anyone doing this in august of 2021? Keep going!
Yess week 32 day 1
Me❣
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
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?
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 😂
Who’s here in March 2021? Ur doing great ❤️
adding new fresh comment, AT LEAST SOMETHING IS FRESH, definitely not me-
Pamela: easily switches between positions
Me: needs full 30sec to rearrange the band
Factz 🤣
omg yes
Same Heer:D
Come to my house femlys
😂
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’s here in may? We go girls! Get that summer body! WE CAN DO IT❣️
Reminder that every body is a Summerbody❤️
Anyone still going in July?? We got this!! 💪🏻💪🏻
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 😂😭
this oddly feels so satisfying
New comment cause we need new stuff to read. I haven't exercised in a while and lord am I in pain
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!
Me getting unreasonably excited when hey mambo comes on
Me
Totes me. I downloaded that song and now it's in my shower playlist
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
March 2021 and still doing pamela's workout, yeay 💪🔥💪 who's with me?
Crazy how time flies😳 I started almost one year ago 💪🔥
*Me feeling like kim Kardashian after one workout ✨*
I mean we will if we Keep doing this hahaa
Girl better than her
Better because my booty wont be fake💫
Why do you feel like Kim Kardashian when you're the one who's real? :) LMAO
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
Its 2022 and still love this routine
Me too! It's been my favorite for years!
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’ve done this so many times...why does it still hurt so bad...
Literally same. I still fall to the ground at the end
who is reading the comments to get distract and hope the time will pass faster? (like me lol)
Me !!! ( currently doing the workout 🙂 )
Jessica Ong me too :(
Me too.
Ive read every comment about 500 times lol
@@tokiiiii me too HAHAH
Reading comments is definitely helpful to kill the time
Im so happy every time I hear mambo
idk why but hearing mambo makes me happy
Same
i dont't understand how she's lifting her leg that high with a resistance band lik-
Its color black, meaning its a heavy resistance band
@@peripatty3536 Even more impressive
mines pink
Illegal Maknae where do you get it from ?
Mya W I got mine from amazon
Petition everyone shares something about themselves every time they do this workout so we have new comments to read?
Who’s doing it for the second week plan of January 2021!!! You can do it, I’m so proud of you !!💗💗💗
mee! btw i'm so proud of you too!!! we can do it all together
Pamela: Fire hydrants
Me: eh
Pamela: Fire hydrant pulses
Me: H-H....eL.p
I was doing this workout without resistance bands and I was in love with fire hydrants. Now I hate them with every cell in my body.
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 !
@@kasturitikmani7349 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 :)
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
February and we are still here!
Do u ever randomly come across a song from Pamela’s workouts and suddenly feel like your body’s in pain? Askin’ for a friend 😂
🙋🏻♀️🙋🏻♀️🙋🏻♀️
i literally listen to her workout playlist all day just to make sure that i stay motivated
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
I'm doing IT right now and Mambo started 🥵 Wish me luck
Omg...
Who else hates fire hydrant pulses passionated? 💪
It’s the in + out and frog hold for me 😭
Let's all hope we look like a snack after quarantine!!!
ok but can we please talk about how pretty her thumbnails always look🥺
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??
yay let's do this
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
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
U know the workout is hard when pam doesnt get up after the workout ends.
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?
who else is reading the comments during the frog exercises?
Here haha
Frog hooold🐸
Me HAHAH
👍
lmao how do u read comment while exercising
Anyone else want a house tour !
check her IG
Come to my house femlys
I am so proud of myself for not skipping an exercise.
I just made a pause for how many times because my annoying brother kept on entering my room.
I do exercise while see the comments
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
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
Since I’ve started Pam’s workouts, I’ve noticed the most prominent improvement was my butt and now other people are noticing thanks Pam 😂