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?
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
@@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.
@@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 💕
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
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.
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 😊
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
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
@@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 :)
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
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!😓
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😁
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🥳
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
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
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!
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 😉
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🥰🥰🥰
💪🏻✨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...
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) 😄
~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.
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
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
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 🥰😌💕✨
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
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
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.
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 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? 🤪
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!
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!😝
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! 🤍
