9 MIN BUTT + LEG STRETCH - for everyone training booty & legs regularly I Pamela Reif

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
__
▸ 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...
__
▸ 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
__
Business Contact:
[e-mail]
__
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.

[@purplehousebts5445]

Pam is basically helping us twerk

[@Forevagabby]

😂😂love this comment

[@drawingsy8941]

Thats true 😂

[@zoelicious1301]

Chim chim 😍😍😍

[@purplehousebts5445]

@@Forevagabby 😂😂❤️

[@purplehousebts5445]

@@drawingsy8941 yess😂💗

[@NhungNguyen-my9zr]

*me doing stretch after working out: "am I better than everyone?"

[@mshleen529]

Yes you are!

[@KsGtheGAMER]

no and yes

[@ikramalmabrouki2595]

Hahahaha same gurl

[@NhungNguyen-my9zr]

@@mitsuketara it's more satisfied doing stretch exercises after working out than normal right?!!! 😁

[@simarmakker3611]

Hahaha omg same😭😭💓💓

[@gaborpakozdi]

this video: *9min* how long it feels like: *2min* 6min brutal abs: *6min* how long it feels like: *long.*

[@Yuki-cj2um]

Sorry but this is just true 😂😂

[@inshirah7837]

what it says in the beginning: 8 min :D

[@leilamorales2997]

i see your comments on so many videos haha

[@alicemeoww185]

6min brutal abs: 6min How it feels like: 6h 😂

[@fitnessnerd6920]

Brutal abs was my first video from Pamela…..bad first impresion haha 😂 ps. I love her now

[@f41ryb0n3s]

I cannot explain how happy I am seeing her use "Our Song" in this workout. It got me so motivated

[@SincerelyGwendolyn]

Same same ll

[@hanalittova2501]

Same

[@sofiadosova]

same I've screamed when I heard the first two beats haha

[@suchi_handa]

exacttlyyyy

[@lisalesommer9784]

oi oi ! funny how everywhere i go i find directioners

[@darinamisheva]

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

[@annatheiss9261]

Same!!

[@milena6084]

Same and I'm so happy now

[@flavianacraznic6564]

I was searching for this comment

[@flaviasaothiago]

Same!!!!! Still hoping (and wanting) for a full video with 1d band/solo songs 🤞🏻

[@larisahardut3127]

Same❤️❤️

[@ludzioba2533]

I'm literally in my bed about to sleep now, and I'm seriously considering trying the video in my pj's 😂❤️

[@bobacat5572]

I've done most of the videos in my pj's.........

[@fitnessnerd6920]

That actually sounds very comfy

[@XenonFoxy]

Honestly as long as you’re wearing something comfy that’s doesn’t restrict movement or get in your way. 💗

[@gh_0_sty369]

yeah i plan on doing most of my exercising before bed (along with the stretches) and a good run in the morning

[@ritaribeiro9679]

OMG, “Our Song” by Niall and Anne Marie, I love that song so freaking much!!!!!!! ❤️

[@nhelrebolanan]

SAAAAMEEE

[@ritaribeiro9679]

@@nhelrebolanan right? So happy she finally added a song by one of 1D members 🤩

[@renatadmz7462]

sameee

[@paolinajs5454]

YES I’VE BEEN WAITING FOR THE DAY THAT SHE WOULD ADD SONGS FROM THE 1D BOYS!!!

[@ritaribeiro9679]

@@paolinajs5454 omg yes thank you!!!

[@lillibolognino7563]

one step closer to a perfectly coordinated one direction dance workout by pamela

[@elenavola7552]

Omg yes ahaha

[@paolamonzon668]

Yeeeees please 😫😫😍😍

[@jaesme_]

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 😍

[@blackgoku5199]

Exactly

[@KsGtheGAMER]

you are right 👍

[@notivetka927]

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

[@aakriti4326]

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

[@dianaantony8894]

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.....

[@notivetka927]

@@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

[@theissen2.033]

😂👍

[@notivetka927]

@Pearl Jimin thanks for letting me know.....I still think it would be interesting to see Pams version of it though

[@lucypagano2454]

Pamela: 9 minutes Title on video : 8 minutes Actual video : 10 minutes 😅🤣

[@hsuyadanarlynn7515]

Oh yeah, I didn't notice that.

[@TTTT-rv6pm]

She changed it now hahaha

[@sofiabevilacqua7950]

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

[@alicemeoww185]

xD

[@innocentdhar8930]

At first I was so confused😵 lol

[@vianaqin517]

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 💙💙💙💙💙💙❤❤❤💚💚💚💚💚💚

[@mariaassenova5936]

❤❤❤

[@zsebikzsofia7776]

Trueeee!!!

[@starzmall9762]

same here

[@karenke204]

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!

[@amaniestrada450]

💓💓💓

[@inshirah7837]

same :D 💓

[@kate8161]

haha i am doing the same plan, keep going, we've got this!

[@thebitchwiththesauce5071]

pam really said "people its pride month" with the second song love that

[@luciepersposti9138]

Yeees! I was looking for that comment!!

[@parispaparispapa7758]

Which minute?

[@luciepersposti9138]

@@parispaparispapa7758 3:03

[@ania1103]

Yes loved that!

[@luciepersposti9138]

@Juliana Hielkema it's just a song about a same sex relationship (2 women) which seems very fitting for pride month :)

[@meggy0]

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 ❤️

[@ainaaridzuan7010]

u go girl/boy!!! u've got this, u badass!!

[@meggy0]

@@ainaaridzuan7010 haha thank you! and same to you!

[@emogoesboom]

I legit screamed when she played *Our song* lol. Any directioners here??

[@ainaaridzuan7010]

meeeeeeeeeeeee!!

[@paolamonzon668]

Lit I thought I was the only one HAHAHAHA

[@paolamonzon668]

I always do this stretch no matter what just to hear it

[@insightvibesob6564]

Yup

[@evijareiniece4888]

Mee

[@summermccallll912]

So happy to see Niall's song being used like this!

[@buggymars3454]

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!

[@kutuzovaolga]

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.🙃

[@jaybeanzx]

Static stretching is more effective if you want to gain flexibility. Girl what are you talking abt?

[@hannahament8979]

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!! ❤️

[@Forevagabby]

I'm proud of you bestie

[@hannahament8979]

@@Forevagabby Thank you so much, that means a lot! Keep going strong! 💪

[@Forevagabby]

@@hannahament8979 np🥰

[@hannahament8979]

@@Forevagabby 😊

[@sarahhh888]

Danke Pam, dass du „Our Song“ benutzt hast! Eines meiner momentanen Lieblinge🥰

[@aakriti4326]

i shouted mid-split when i heard "our song" and then lost my balance 🤡

[@tanishkasharma9348]

OMG SAME LOL

[@darinamisheva]

YES

[@johanna9616]

SAAAAAME

[@mariarene4537]

Yessss

[@amandelct]

The directioner in me screamed in pigeon pose

[@judymyers1934]

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!!

[@markpetruschi6034]

He should compliment your face haha😜

[@klarabartos4208]

@@markpetruschi6034 No, he should compliment her no matter what

[@kara5659]

I actually know a lot of people that still eat how they want while working out and have great results

[@judymyers1934]

@@klarabartos4208 Yeah, tell him hahaha

[@judymyers1934]

@@kara5659 They have great genetics.

[@juliaszodi1081]

I never really like streching videos, but this one has my heart. So calm, relaxing, and the music is amazing. Thank you Pam

[@jbd6616]

thank you for playing a song with such pretty sapphic lyrics it really made me feel very happy and warm :-)

[@user-rp7wt4hj3k]

People : Which is your favorite part of the video ? Me : always the view and the music!!! 💕😍

[@Forevagabby]

Yessss

[@prosteada8149]

I really love Our song in this stretching! ❤️I was so happy when i heard it.

[@oindriya]

Pam really said "pride months babiesssss" with the second song. And we stan

[@ultradeepfieldstars]

i love the music in this! thankyou for including an lgbt song it made me smile so much

[@gaborpakozdi]

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! 😍😂

[@d.6781]

You are the only man here ı guess

[@ainaaridzuan7010]

i always see ur comment on her vid! not that it's bad... kinda cute tho :)))

[@medine2119]

OMG OUR SONG!!!! I DIDN'T EXPECT THAT THANK YOU SO MUCH I WAS LIKE 🥵😮😍🤩🥰 WHEN I HEARD IT

[@AAndersone]

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.

[@YogaWithBird]

Lets get it!!! 🙌🍑

[@evierose8954]

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 😂

[@tbslhoe2043]

this is definitely my fav video ever, doing it makes me so happy

[@ashleycastro9986]

The pigeon with the thigh pose takes me out every single time

[@flaviebearchat5313]

Thank you Pamela for everything you're doing for us 💓 It's the middle of the night and I'm sooo ready to stretch 😂

[@eve7163]

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_*

[@cassdruml3043]

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 😂💕

[@efig4]

When you uploaded the neck and back stretch I thought that it was the best stretching video to ever exist. Little did I know!

[@KH-mr7lx]

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 💖

[@m3rcuryx]

After weight lifting, cardio and a BRUTAL leg day, this is perfect, tysm Pam

[@mikey9027]

just finished today's workout and it was amazing ending it with this stretching

[@QueenM19]

I'm so proud of myself ❤🎉

[@lena.ornetzeder581]

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💘

[@lissyblue970]

I like the prezel exercise very much! Very nice stretch ☺🥨

[@jemimagill4061]

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 🤓❤️

[@gaylemicahellemendoza]

I can see that Pam is really enjoying the pretzel stretch

[@lindda9]

Yes 🥨

[@noraripley-grant2176]

Niall's music and Pam's stretches were the combination I never knew I needed so badly. Thank you Pam!!

[@sarahblanchard3744]

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!

[@damubadminton]

i like the "relax" session at the end, its let me to empty out my brain once a day except frm sleeping😅

[@alexandraxiuliana]

My new favorite streching sessions

[@fer.5089]

There are tons of butt work out videos, but few for stretching and yours is the best! Thanks

[@whytwhgfwhf3240]

Public Demand: *Pamela Reif* _X_ *Christine Bullock* _collab workout_ 🔥🔥🔥🔥🔥🔥 That would be amazing

[@vampirebite44]

This is a delightful stretch after Monday´s workouts. Thank you Pam. ❤️

[@danamendozajustme]

Thank youuuu

[@roenigkkatie]

Thank you Pamela!! This helped ease my pain!

[@amya989]

Yes!!!!! This is EXACTLY what I needed!!

[@sonjamansouri]

Thank you Pam Because of you I can do a splite now I'm soooo happy 🔥😘😘🔥

[@jiangjiangqu2912]

I am better then everyone in my house now by learning your skills.

[@heleaan]

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 ❤️.

[@georgia10728]

I'm loving these pretzel poses, it makes me smile :D

[@Sbasebo]

Wow my body was something and after the stretches something else , thank you so much

[@bhumikadhonefybfm8441]

You have no idea how much my mom and I love your workouts and have been doing it everyday. You rock girl❤

[@veronicasvlogs96]

Doing this for sure today 🙌🏻

[@TrencitaJohnson]

Love the music and so happy that my butt got stretched ♥️Awesome stretching video! THANK YOU!!

[@terelilli]

pampam, thanks for keeping me alive

[@rojaranamagar5253]

Lots of love from nepal 🇳🇵❤️

[@chandranibasu7627]

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. ❤️❤️❤️

[@lauraramosdelacruz3579]

i remember giving the “pretzel 🥨” name to that stretch move!!! haha

[@AlynLopez-qs8qx]

Hi Pam you are the best person ever and thank you for the wonderful video that makes me feel happy ❤💕💋

[@linachen2070]

I luv it❕🐰✨💕💕

[@Helen-mx2rg]

I now identify as a pretzel!🥨

[@rawdamahmoud8187]

I loved the sequence of stretches so soothing and relaxing ❤️ thank u pam😘

[@eve7163]

Honestly, one of my most favourite stretches is the pigeon pose, thank you Pamela once again fpr everything

[@cmartinez20261]

The 🥨 pretzel stretch is a GAME CHANGER 😍😍😍

[@emanuelyloffler4167]

Pigeon pose is my favorite! That was so good, thank you Pamela ❤

[@peace5576]

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

[@ianoree]

Exactly what I needed right now. Thank you so much!

[@roman-cu1cw]

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.

[@teamo4886]

I just finished my booty workout today. Pam literally read my mind😳

[@sia7937]

I am really falling in love more and more with Pamela and her new workouts 😘❤️

[@rizwanaperween729]

The way Pam forgets to switch to pigeon stretch was so relatable

[@iamrio]

Amazing stretch highly recommend this one after an intense Pam Booty killer workout!

[@Macaron4ikChannel]

Finally, relaxation is a new exercise

[@sseventeen]

Damn this fixed my legs

[@WorkoutTV]

There's nothing better than starting the day with a notification of a new workout to try out 💪🙂

[@hsuyadanarlynn7515]

Thanks a million, Pamela. You've changed my body. Lots of love from Myanmar.

[@doahamami3051]

Pam will forever be the best 👌💓💕

[@himeldakhairunnisa1353]

thanks Pam! my butt literally needs this❤

[@martinamissana2088]

Did this right after waking up in the morning and couldn't ask for a better start to my day 😍 Thank you, Pam ❤️

[@lolacool9732]

Pam deine Workouts haben mir sehr geholfen fit zu werden und nicht irgendwie auf der Couch rumzuliegen. Wenn du ein neues workout hochlädst will ich es gleich nachmachen!

[@d.6781]

Wow after two years german lessons ı understand nothing.

[@juliantierwolf17]

Sehr vorbildlich! Das fällt vielen aktuell sehr schwer, mach weiter so

[@lolacool9732]

@@d.6781 Hahah sad and after 4 years english I know all what you say 😂

[@lolacool9732]

@@juliantierwolf17 mach ich danke

[@d.6781]

@@lolacool9732:)

[@lorismith8737]

Absolutely the best thigh and butt stretch video you have so far. I could cry how good it felt.

[@AbbyMartin772]

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. 😃😃😃

[@polinamou8320]

I've done all your stretching workouts so i was in desperate need for more! Thanks Pam!

[@user-yt3ol8wr1e]

Love the stretching!!! Your videos are apart of my life, thank you for everything ❤️🙏🌷

[@jackelyneosorto6467]

5:52 THANK YOU!!! The BEST stretching video!!!

[@danaschulz1473]

OMG so gut!

[@bltmanon3405]

So happy to do this after the 15 mins hiit killer :)

[@JulotoJohnson]

Really good last part for intense glutes stretching