パメラ・ライフさんのインスタグラム写真 - (パメラ・ライフInstagram)「🍑 BOOTY EXERCISES - slow & not sweaty! 😅 Only using 1 dumbbell. Uploaded parts of that before on my story but I guess my feed is more „long-lasting“ haha. . This workout is not super heavy, but if you concentrate & get a nice connection with your muscles you can feel your glutes workinggggg! Don’t forget to increase the weight over time to make your beautiful muscles grow 😛 . . ⏱ Do each exercise 4 times, 8-12 reps each. If you did 4 rounds of one movement, go to the next exercise ♥️. . 1️⃣ SQUAT TO DEADLIFT - a super nice exercise, combining the 2 most popular movements when trainings legs. I like to keep my legs (almost) straight for the deadlift to feel it more in my hamstrings & glutes and less in my thighs. . 2️⃣ SQUAT WITH PULSE - make sure to do a controlled (!!) movement for the pulse - don’t just use the momentum and bounce up and down. Engage the glutes! . 3️⃣ SINGLE LEG DEADLIFT - not gonna lie, that one is hard haha. Especially on balance. I’m doing a good job for my left leg but for the right one I’m still losing balance every now and then 😑 Feel some tension in your hamstrings here! . 4️⃣ SIDE SQUAT WALK - looks like a ridiculous crab, but this will make your booty burrrrn 🦀 Make sure to not let your knees fall inwards. Always keep them stable. . 5️⃣ STIFF DEADLIFT - a basic one to finish the workout. Keep your weight on your heels and think about pushing your butt baaackwards, while leaning to the front. This gives you some extra focus on the legs 😊 otherwise it would mainly work for your upper body muscles. . . 🎵 Song: „I Don’t Care“ by @teddysphotos and @justinbieber / Anzeige . . #booty #workout #motivation #fothatbubblebutt」6月26日 2時50分