10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles and flexibility I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 28 มิ.ย. 2024
- feeling stiff & sore after a Leg Day? Can't reach the floor without pain? .. good, let's stretch our legs :D / Werbung
This 10min Routine is quick & effective to stretch your hamstrings, thighs, hip flexors and your beautiful booty. You can do this:
- if you feel sore, the day after an intense Leg Day
- on a daily basis
- at the end of your workout session, to relax and cool down
- to wake up in the morning, or
- before you go to bed
It took me suuuuch a long time to notice that stretching is IMPORTANT if you work out a lot. I just trained, trained & trained and never gave my body some love in a "relaxing" kind of way. But now that I do, I notice so many benefits. I don't get joint or limb pain that quickly, I don't feel that "stiff" anymore, I recover more quickly and I can even perform our usual exercises better, because my mobility improved!
xx
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No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram / pamela_rf
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▸ 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. Sista Prod ft. Subvrbs - Eyes Blue Like The Atlantic 0:00 - 2:31
2. Crooked Colours - Love Language 2:32 - 5:37
3. Matt Mason ft. Lana Del Rey - Hallucinogenics 5:38 - 8:32
4. SIA - Courage To Change 8:33 - 10:41
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Business Contact: pamela_reif@icloud.com
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. - กีฬา
7am in Capri, Italy.
Sunrise on a sailing boat .. what else could we ask for? 🥺
This was worth waking up for!! Dennis didn't join, it was vacation for my mom and me ❤️ I guess we did a good job filming haha.
PS: I should have rather called the "Pee in the woods" - "Flying Jesus Peeing in the Ocean" hahaha.
yea peeing in the ocean! Perfecttt
When I first discovered your channel, most of your videos were for the abs and the booty, and I thought that your channel was too looks focused while I've been mostly trying to build overall strength and fitness. But now you have a huge variety of videos for most muscle groups, several warm ups, and even great stretches! Now I'm mostly doing your workouts and started doing your workout plans this week.
Keep up the awesome work!😊 Oh, and I would be so happy if you could make a workout for specifically strengthening the muscles for push ups, since learning a proper push up has been my goal for years😍 (I can do a few knee push ups with effort and mediocre form now at least)
Another thing: I know that a friend of mine is overworking her body with your videos. She hates her body because she's low in self-esteem in general and her boyfriend told her that she's fat. Maybe it would help her if you could make a video about that issue...
Don't be concerned Pam. That is very vital technique to teach all little girls. We LOVE YOU. You are so so special.
Thank you Pam 💞Amazing 😍video I feel like doing it everyday it was that good 😆
I like the way...you always say hahaha...at the last 😂
Bruh she is on the boat.
And workin out ....
Her song choice are related ....
Now she needs more subscribers.
edit: wow i have never gotten too many likes thank u all :)
@Moon Child yeah it is alot but i believe she needs more cause she give us this cool and free workouts plus the efforts she puts into
@Moon Child th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
@@genetgirma6884 th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
that's a green screen
@@sugarglow7238 no it's actually not. She was on vacation on that boat with her mom filming this video for us. She shared her vacation on Instagram
can we just take a moment to notice how she’s perfectly balancing on a moving boat. i can’t even balance on stable ground i- 😆👁👄👁.. love you pam thank you for all you do 💓🥺
same my balance is just HORRIBLE
Also the timing! It's golden hour✨
@@gabbymendoza18 th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
These kind of yachts have gyroscopes that keep the boat very stable. Judging from the size, this could be an option. Sailboats when sailing turn these off. But for relax cruising this makes a boatload of a difference.
i didn't notice that until i read your comment -
The song choices are immaculate
her song choices always are
thankssss haha. Not that easy with all the copyrights though!
Pamela Reif WE LOVE THE SONGS
You r looking so beautiful
You are doing workout many perfection
Look at her love for us. I mean she is on a boat in Italy and continuous making vids for us. You're the best! Love ya!❤️
❤️ yeeeees! I'm not a morning person at all, but this is always worth waking up for!
So sweetttt of you Pam♥️♥️😍😍
@@PamelaRf1 thank you so much! Your videos have changed my life! I enjoy working out with you every day since March!😍😘
💖
Love u
It's not about perfect. It's about effort. And when you implement that effort into your life… every single day, that's where transformation happens. That's how change occurs. Keep going, remember why you started.
🤩🤩🤩🤩🤩🤩🤩🤩🤩
Thank you
@@barbarawilson5753 th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
@aileen Kerrien Oh okay can I ask why?
@aileen Kerrien thank u Aileen
Appreciated 😊🤗
Nice tutorial, who wants to learn to touch their toes there are plenty of stretching methods for beginners but there are also important rules to follow to see quick results and avoid picking up strains while going about it, I am an ex-dancer and I've been practicing the splits and teaching stretch for over 20 yrs you're welcome to try out my "learn to stretch" video and do these exercises that will have you touching your toes in no time ..
does anyone else find themselves smiling at Pam during her workouts/ videos ? Like just looking at her, all pretty and smiling at us makes me feel like i'm just having fun with a friend, i could totally hug her even though she made me curse for 45 minutes
“PEE IN THE WOODS” PAMELA I-
Hey ami🙊💜
@@sercio21
haters gonna hate
players gonna play
Live a life man!
Hello, I post my Workouts videos on my Channel if this interests you i invite you to take a look It is a pleasure. Thank you ❤️🧡
Didn't even notice 😂
Can we appreciate how beautiful she looks without make up?😍
"Pee in the woods"
Me: *As a male*. I have never tried peeing in this position in the woods before. Hmm...
*stands up*
I too think this position should be renamed “Shit in the jungle”
@@hasanliee7361 yes because it applies to everyone 😉
week 30 day 1... done! and now i need to buy a new pair of legs so i can actually walk again
it was so hard today !
Maybe they have legs at home depot
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.🙃
The ocean in the background, the sun shining on her and the music are just- Its like a movie
Pee in the woods move
Pam: effortless
Me: looks like I am Popping in the toilet 😂
What a time of posting the video 👏 I actually just finished the third workout ( trained waist)and the workout was posted just 3 mins ago. Yay. This is the last one...let’s do it..week 29 almost done 😁
❤️ so glad you're following the schedules!
Pamela Reif yes I am! Needless to say, love you and love your workouts. U r an inspiration dear. Thanku 🤗
The pose name "PEE IN THE WOODS" lmaoo
It literally only felt like this video took 2 minutes compared to the 10 minute waist and booty workouts 😅
Love you Pam, thankful for your sweaty workouts ❤️❤️
My favorite stretch workout. It's so... wholesome. The music, the landscape, the exercises, the light, the atmosphere. ❤️
And it feels so good after having done a few booty and legs workouts.
Fun fact: the stretch that Pamela calls “Pee in the woods“ is actually called a Goddess Squat 😂😂😂
hmmm i've heard it called yogi squat....huh there are prolly 100 other names i'm unaware of 😂
@@beareadsbooks6648 hahaha probably 😂❤️
Pee in the woods sounds way better 😂
i defo don't look like a goddess when I do it lol
I’m a guy. So should I just stand there holding my thing?
for those who did the whole week : bravo you did it !!
The pee in the woods got me laughing so hard that I lost balance.. :D :D
My inner thigh muscles screaming like "Thanks" while butterfly sit. This is my favorite part of the routine ♥️♥️
Thanks Pam. I am so tired now.❤
Today is booty day and this helped so much
I can't believe that 10 minutes of stretching could make me feel so good, great job with the music and the aesthetic of the video too!
Who is there relaxing after 10 min sixpack, 12 happy sweat, and happy cardio too haha u did guys amazing today and we did ittt
Me😹
Já 🤣
it’s 12am for me but it’s alright i’ll just watch this to mentally prepare for the morning ✌️
who else is struggeling putting down their elbows while doing the butterfly sit? my friends don't even stretch and they can do it without any effort and then there is me, not even half way there :D
I think it depends how long your arms are too! I have short trex elbows that can’t reach the ground as easy
I can put my elbows all the way down when doing that, even before i started stretching idk why🤷♀️ i’m not skinny
@June Margaretha Kaup i hope i get to the point some day :)
Same for me.. but not only in this position.. 🤣🤣 mostly I’m like “good that nobody sees you right now” but who cares, proud that we are doing this anyways 😇
Girl my knees don't even touch the floor hahahahaha
Es ist so nice, dass du die neuen Workouts jetzt immer so früh hochlädst, dann schaffe ich deinen Workout-Plan immer noch vor der Arbeit 🙏
Love from Germany ❤️
The whole content is presented so joyfully. Thanks, Pam
This stretch routine has a whole different aura. It's by far my favorite stretch routine of Pamela's!
*_Thank_* *_you_* *_for_* *_sharing_* *_this_* *_amazing_* *_video_* *_with_* *_us_* *_!_* 🦋🍃 🌍 💚
Where did the TH-cam emoji come from?
This is by far my favorite stretching video. I have done it so many times already! The music and the whole atmosphere is just so relaxing. :)
I just did your 15 min stretch today and it felt soooo good! Can’t wait to try this one💕
I never knew how badly I needed to stretch until I started doing it! Thanks so much for your hard work.
Also that first song is a hysterical choice 🤪😂
After almost one hour of leg-focused workout, this felt so nice, comforting and calming❤️
i swear！Pamela has like the best soundtracks for workouts！
Wow. Just completed this stretch & my legs feel so much better!!! Before they were tight & sore & now they are still a tiny bit sore but my legs feel so much more loose! Love your workouts/stretching videos
Omg its really work！my leg really stretch better than before🤯😭😭
Stretch up & down
Forward fold + walks
Side to side
Wide squat stretch
Pee in the woods
Hip flexor (r)
Hip flexor + back bend
Hamstrings stretch (r)
Pigeon stretch (r)
Pigeon + tight stretch (r)
Hip flexor (l)
Hip flexor + back band (l)
Hamstring stretch (l)
Pigeon stretch (l)
Pigeon +thigh stretch (l)
Wide forward bend
To the right
To the left
Butterfly sit
I can't get over how pretty this whole video is, and the music is soulful, too, ahhhh
After a leg day it's PERFECT 👌 ❤️
I always started my day with 5min Stretch, but I think I will change my routine a little bit))
It's definitely my new favourite 😍
Omg.... I’m doing your workouts for 2 weeks now and I’m not subscribed omg 💀 I’ll do it right now, thank you Pamela for this beautiful stretching workout💗
Out of all workouts she has posted so far... THIS has the best songs wow I love them
I’m not a flexible person. I could never touch my toes standing up, my fingers would always stop a bit above my ankles. I don’t know which exercise did it, but I just found out that I can touch my toes! Not for ages, but easily! It may be such a small thing to a lot of people, but I’m so genuinely happy right now and I keep doing it just to marvel😄
Marvel?
@@Tery_Kili its a verb too lol, google it
OMG!!! So good of you Pam.....you are on a vacation, still filming videos for us....
Though I'm a regular workout trainee of yours, I still wonder how are you able to manage yourself on that moving boat!!!!!
hello fellow week 3 beginners following pam's workout plan, I wish you all a pleasant day.
Hi
Who is watching it during lying on the bed
I just woke up and I'm watching this on.y bed😂
@@asra9897 LOL
@Oh Sangwoo th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
@Oh Sangwoo sangwoo?
i looking what streching i will do tomorrow but yess im in bed watching this hhahahahaha
Wow.... can we just appreciate this sunrise light pleeeease? 😍🌅 it's so much fun doing this workout after dying in one of your other videos!! 😢😅
i started incorporating these after my runs and i feel so much better than the stretches i was doing before. tysm!! ✨
This is literally perfect!!! I was sooo sore this morning so I didn’t workout. But I did this stretch and now I feel amazing❤️
I add one of Pam's stretching videos to the end of each day's workout - it's made much such a difference to my flexibility and joint comfort. This is one of my favourites. 🙏
Pam gawd thanks for this video after following ur intense leg day yesterday my legs were so sore like I couldn't walk and it pained alot but when I did this stretch today I'm feeling so much better and relaxed thank you queen
It’s your outfits for me😍and that scenery.
Best view😍 perfect for making me forget the pain I will be in when I do the workouts of today’s schedule🤭
one of the reasons why I love Pamela is because, I love her song playlist which songs that I never heard before hahah. She's song recommender and all her songs is 👍🏻👍🏻👍🏻
Thank you, I’ve just started doing this and my hamstrings already feel better, thanks!
Just in time for today's workout. Sending love from PH 🥰❤️
Aside from workouts, Pamela also give me songs to listen
Pam you're the best
I used to skip this workout in the training plans cause I thought it was too long and not very effective for my goals. Ive tried it a couple of weeks ago and since then I think I've been adding it to the end of every single workout just because of how relaxed and good it made me feel (randomly realised its become my favourite workout hah). Today I've noticed so much flexibility and tried to do my splits, I've had an injury one and a half years ago and lost all my flexibility and the splits I really enjoyed doing. So guess what? im nearly doing the perfect split, without hurting me, with the proper technique, and that's just after 2-3 weeks. Thank you Pamela for this amazing curing workout
Thanks a lot my muscles were cramping me and just after following a few of these my legs were back to normal
Love you Pamela. That was such perfect timing.
My daughter and I coincide you are resembling a mermaid in the pigeon exercise 😊🧜♀️
I started CrossFit recently and these stretches helped so much! It had been so long since I worked out, let alone that intensely that I didn’t realize how sore I’d be, and I feel a lot better after doing these, gonna do them daily now.
perfect timing! It's 6am and I just wanted to get started with the day 5 workout and was panicking because there was no video yet lol
@aileen Kerrien th-cam.com/video/yHZvGJbBYUE/w-d-xo.html
@aileen Kerrien sry bro
aileen Kerrien what was it?
She looks like a mermaid! 🧜🏼♀️ + The background is really nice 😊
I used to find stretching boring but now I honestly catch myself doing either of your stretching videos almost every day! Feels soooo god for the hips and hamstrings etc. :D
All the respect goes to you Pamela Reif....I don't know how she manages to complete all the ten minutes in a 10 MIN abs WORKOUT.... Sometimes I struggle with it but I got the power ..
My TH-cam channel is growing well and thanks to you for motivation
This is the most beautiful and relaxing workout out there in the internet right now. I LOVED IT!
Strech my body...love it!!! 💪😌🌱
this video helped me survive marching band training 12 hours per day…incredible!!!😭😭
Big respect for Pam for motivating all of us ❤️
I agree with you🙊
Just finished week 5! The feeling is so amazing and nothing can compare. We should be proud of ourselves!!
I woke up to this 😍
Perfect start in my day! Thank you Pam ❤💪😘
That pigeon + thigh stretch kills me every time
I loved when Pamela made a waving kiss when Sia Said World at minutes between 10:17 - 10:20. Thank you for your love, kind, and amazing videos. You make me happy all the time. Thanks to 2020 for giving me the chance to know your channel.
It’s amazing I started three weeks ago to work with Pamelas workout plans and in the beginning i was just weak...and now i am capable of doing so much, my body is strong, my mind at peace aaand i am super happy because i am getting better and better in stretching haha
I'm so sore I though her name was pain relief 🤦🏾♀️💀
Week 6, Day 1 done!🥰 I love starting the week with your workouts! Mondays are okay since I do your workouts haha
MY TAMPON FELL OUT DURING THE PEE IN THE WOODS ONE I-
WHAT 😎👌🏽🕶😲
wow, thanks a lot for leg stretch video! I don't have enough motivation to stretch on my own, but now I will end every my workout by this video! Thanks one more time!
I have the "courage to change" by doing Pamela's workouts!
Such a beautiful video!!! Loved to see your IG stories from last week and how you manage to keep the balance on the boot is amazing!
Thanks a million, Pam. I really needed this. My legs are so sore from this week's challenge that Iliterally can't feel it...
You're the besttt!!1
Perfect timing 🥰🥰👏🏻👏🏻❤️❤️
best music among all sport/exercise videos on the web. also one of the best 10 minutes to relax.
Who is loving stay with Pamela this quarantine 😍?!
This routine is so relaxing! Thank you, Pam!
She’s wearing the one from Pam x Puma collections
So I need to strengthen my legs since they are hurting for no reason nowadays and start typing leg stretches and the first video that comes is this, and damn of course I would follow her.
Love your videos and your teachings thank you
stretching is soo relaxing but on A BOAT WITH THIS SUNRISE? wow i wish it could be me. love love love this routine! as always ~ well done
i think this is the most relaxing stretch video ever
Am Super sore today... saved it to my personal playlist for an afternoon strech!!!
Love you Pam❣
This stretch is my biggest pain reliever. Since I started biking and running again my legs were so sore I couldn't move but with this ugh I feel brand new. I'm excited for this week's workout routine.. just finished day one week 30!!
Not only working out, but also finding songs for my playlist 😊😍❤️
Same 😮❤
you know it's a Pamela Reif video when you even burn 60 calories while stretching!! crazyy
I can honestly say that these stretches were so hard and painful for me to do, which means I need to be stretching more. I'm definitely gonna start doing these stretches day and night because I could immediately feel the muscles that needed to be stretched get stretched
She looks stunning here. The ocean, the music and Pam in it makes it all perfect. So relaxing 🥰 ily, thank you so much. 💖
i´d almost cry at the end cause of perfection. the sun in her face, the song choice, just perfect
This felt so incredible, I just wanted to have the video on loop all day. Beautiful setting, so it was soothing to watch as well