15 MIN BOOTY WORKOUT – slow Pilates Style, low impact, knee friendly, no squats I with Booty Band

15 MIN BOOTY WORKOUT – slow Pilates Style, low impact, knee friendly, no squats I with Booty Band

March 23, 2022 0 By FitnessTips

Floor Only ♥︎ a Pilates-inspired workout. A slow way to make those butt cheeks buuuuuurn! Bonus: No thigh work! / Werbung

We all know… „low impact“ doesn’t mean it’s not gonna burn 😀 I thought of a million ways to perform a Booty Kickback: Straight, Bent, Pulses, Twisted, Half Table Top, Straight Fire Hydrant, and sooo on. One exercise along might not be hard – but the COMBINATION does the magic!

▸ knee friendly, no squats, lunges or jumps
▸ suitable if you have bad joints or suffer from knee pain
▸ only Booty! Very minimal thigh strength needed
▸ a slow workout. No sweat, only strength.

It’s super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt for every repetition
2) move your leg with the “strength” of your glutes and not by swinging
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 KEEP the tension during the entire movement and squeeze “even more” at the upper point of the motion.


Booty Band: Definitely makes it more efficient! If you don’t have one, you can still perform this workout without equipment though.

If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/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. ♥︎

1. Saweetie – Closer (feat. HER)
2. Griff & Sigrid – Head on Fire
3. Tones And I – Eyes Don’t Lie
4. Sam Ryder – Space Man
5. HONNE – I’m blessed


Business Contact:

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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.