12 MIN GROW YOUR BOOTY – not your thighs / Booty Activation, no squats, knee friendly I Pamela Reif

a knee friendly Booty Activation Workout, that does not involve any squats, lunges or jumps.

By doing this, we are able to also place a bigger concentrate on BOOTY isolation & train a smaller amount of our thighs. / Anzeige

Should you …

– only feel your thighs burning during squats

– have troubles with isolating the sofa muscles

– have bad joints or

– are afflicted by knee discomfort

… this workout could meet your needs! ♥︎ let us make individuals persistent glutes burn & grow!


Adding a resistance band is certainly useful to place more concentrate on the booty. I’m able to especially recommend it, if you wish to concentrate on the sides of the butt. In situation you do not have a booty band yet – don’t be concerned! You may still do that workout 🙂

It required me soooo lengthy to create this workout a “killer” routine haha .. I usually felt such as the burn isn’t intense enough, so attempted it again and again, trying to find better combinations and exercises. However, we certainly possess a killer routine making my butt cheekbones shakeeee haha!!


It’s super essential that you focus on individuals “rules”:

1) squeeze the sofa for each repetition

2) move your leg using the “strength” of the glutes and consider the sofa cheekbones leading every movement

3) don’t release tension and relax in the lower reason for the motion (e.g. the low reason for a glute bridge), but instead Contain the tension over the movement and squeeze “much more” in the upper reason for the motion.


If you want breaks – Bring Them! Don’t be concerned an excessive amount of about this. You’ll improve with time 🙂 The recording is within full-length and that means you can simply follow whatever I’m doing 30s for every exercise.


▸ you’ll find FREE WORKOUT Intentions of my Instagram Funnel. 30min, 45min and Beginner Friendly combinations. Browse the Highlight Bubble “Workout Plans” for your.

➞ Instagram http://world wide web.instagram.com/pamela_rf/


You could find all songs within my workout playlist. I update it weekly & it’s on Spotify, Apple Music, etc. ♥︎


1. OutCry – Let me know Why (task. Natasha Grano) :00 – 2:39

2. Crazy Cousinz – Outline (task. Julie Bergan) 2:40 – 6:02

3. Diplo & Sidepiece – On My Small Mind (Crimson Disco Machine Remix) 6:03 – 8:51

4. Nikki Vianna – Mambo (Leandro Da Silva Remix) 8:52 – 12:14


➞ Instagram http://world wide web.instagram.com/pamela_rf/

➞ Food Account http://world wide web.instagram.com/pamgoesnuts/


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unterstützt durch Warner Music Germany

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