10 MIN STANDING LEGS PILATES - Butt, Thighs & Calves / flowy, slow & intense I No Equipment
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- A Pilates-inspired workout ♥︎ A slow way to make those legs buuuuuurn! / Werbung
Welcome to the Maldives, once again.
And yes, all I did during this vacation was filming 15 workout videos :D
This is also our first STANDING Pilates Style workouts. I combined new movements & adapted known exercises to more „soft“ versions. With flowy arms, going up on the tippy toes, etc. :) everything comes with a twist here!
▸ all standing
▸ no lunges, no jumps
▸ flowy & soft movements
▸ slow strength
▸ booty, thighs, calves & stretching
- SQUATS: make sure to push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- SUMO SQUATS: make extra sure to keep your knees stable. Don’t let them collapse inwards. Think about pushing them out / keep them in line with your toes.
- TIPPY TOES: a little extra, that will include the calves. Go up all the way to really squeeze those small muscles :)
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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.
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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 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 / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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/GetAc...
1. Ian Hooper - Here to Stay
2. René Miller - Concrete Heart
3. Provinz - Diese Nacht
4. Mausio, Bibiane Z - Trapped
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Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
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
Me thinking that Pilates is easy because my grandma does Pilates with her grandma friends lol I am dying how is this Pilates
You should look into the history of pilates and where it comes from/what it does
So trueeeeeee I’m dying too
@MdoubleHB
It does not work.
I have been seeing you here for a year and you still do not have a girlfriend.
And do you know why?
Becouse girls do not want a guy, who has to look for a girl like this.
You are ridiculous, look like a loser
Had the same thought when I started taking zumba classes. One of the grandmas told me during the class that it‘s okay to skip a few moves to take a break because she was worried about me
Your grandmother does what now?
I finished my third Pilates workout, it was definitely intense but I’m glad I did it
Only one week and results. I love the way you made this video, without voice, good music and the little time sounds. Thank you!
This one is hard but also super calming and relaxing in the same way somehow :-)
Exactly, I love it for my late sessions as a finisher
a new favourite!! super effective and calming at the same time. LOVE IT!!!
Didn't know I could burn so many calories with my song! 😉
The song is really really amazing,you deserve more. Best of luck,bro!
This workout made my legs burn like helll thank u so much for this nice effective workout! ❤
OMG I thought it is going to be only 10 minutes with a quick and not that-strong workout but WOW I was wrong it is amazing and you can feel it
Pilates! Liebes es - gerne mehr davon!!
I've tried abs exercises before but my back is hurtful. I'm not sure if I did it correctly or not. so I chose this pilates, it's like my legs do not belong to me anymore! But it's truly great! I gonna try! Love u!
Ouch my legs 🔥🔥 that 30s of thighs wiggling is gold!
Very good 🔥
I haven't done this yet but i was just thinking this was exactly what I needed
Same!
This has become one of my favorite workouts ❤ Thank you for all the work you‘re putting into the videos and workout plans. We appreciate you! 🥰
For the Shopping Evening I would bring Miruna Vasi with me 👯♀️
Pamela, I have been such a fan of yours from New Zealand for a long time. I unexpectedly had an overnight stopover in Düsseldorf, and my first stop was to DM to get some of your products, since I have always wanted to try one. And they are so yummy! My second stop was to a quiet part of the airport where I just did this workout and I feel much better, so thank you!
Omg, I just love it ❤ it’s perfekt, not so easy but worthy. One of my favourite already 👏🏼😍
this workout made me cry, it's so strong it's just wow. felt like a little chick, lmao
thanks!
Just what I needed today! Was tired but needed to work out. This one was perfect! Calm yet hard, my legs are jelly. Loved the German song in there😉
Would be nice to her more.
Thank you fir vthis workout🙏
Incredible workout once again, thank you!!💕🌸
You are amazing thank you
Trying this workout for 1 month
Both legs:63 goal:56
Day 1✅️
Day 2✅️
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Day 4❌️
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It's soooo goood thank you pamii
I am sure I did the wiggling thighs better than pam😶😶😶
So hard😟
BUT
I managed it 💪😃💚💚💚💚
That walk in the end 😎🍑
This is way too aesthetically pleasing... are you using a green screen?
Ich liebe diese Übungen. Aber die Musik passt überhaupt nicht. Den tollen Übungen wird die tiefe genommen, besonders "Diese Nacht" zerstört die ruhige Atmosphäre. Dieses Video mit anderen Liedern, wäre ein Traum ❤
Don't be fooled guys... This one is HARD. It burns so much aaah! Proud of everyone who did this workout 💪
You got that right!! 🔥 Proud of you too!! 😅
@MdoubleHB wtf
I can confirm it was tough 🙃didn't feel like that during the process but I felt it all on the next day
Jeez.. thought this would be easy.. it is a silent killer. How pamela can do it without even flinching i dont know. Super woman!!! ❤
i was literally shaking
@@islasherwinto q
I really loved this pilates workout. the burn on my thighs is so amazing. and I appreciate, that pamela motivates me doing sports. last year I collapsed after one dance workout. tonight I finished the 60 min hardcore plan for the first time!
so proud of you!! i'm excited to get to that level 😁
Did ur thighs get thinner or thicker
1. Plie squat + arms
2. Sumo squat + tippy toe
3. Sumo squat + toe lifts
4. Hold + tippy toes
5. 3 sumo pulses + tippy toe
6. 1-toe + shoulder press R
7. 1-toe + shoulder press L
8. Sumo pulses
9. Stretch side to side (touch
10. Plie squat + arms
11. Squat + side leg lift
12. Wide squat R
13. Overhead pulses R
14. Hold + tippy toe R
15. Wide squat L
16. Overhead pulses L
17. Hold + tippy toe L
18. Squat hold + tap out
19. Sumo pulses
20. Stretch side to side
21. Wiggle your thighs
22. Thigh stretches
😅
I have been doing this for like 4 months.. the break down I just read for the first time and now think I'm a f'king badass ❣️😂😉
Did you know that your a life saver
Thank you Pam for bringing us various fun, intense and also challenging workouts! It really helps to work your body in different ways with different intensities ❤️ to be honest I only noticed real changes in my body since starting following your workout plans and so surprised that now I look forward to working out every day 🤯❤️
HI PAM!! me and my sister have used your workouts for months now, and i just want to say it's changed us both for the good
@MdoubleHB incel
@MdoubleHB Do you perhaps need any help? Your demeanor really says you need mental help.
@MdoubleHB here's one
11:30
omg when she walks away she literally says '🍑' LMAO
I’ve been doing Pam’s workout a little over a year now… and this made me break a sweat. Thighs were on fire even before the first song ended.
The raw vegan girl isn’t looking for you, so take that into consideration.
@@MysticQT slay
I love the standing, no equipment format! This was a serious workout. Thank you, Pamela.
YAYYY I did this without an extra break for the first time, so proud! You guys keep going, don´t give up :)
Longest 10 minutes of my life
New favourit leg workout!! Love the calm vibe and the burn at the same time 😂
I did it! 🎉👏🥳 I made it without any breaks😁👏 finally after four months doing this workout 💪
Люблю тебя, Памела ❤️Не представляю теперь и дня без твоей тренировки! Каждые твои видео - это шедевр! Спасибо за твою работу!💕
It will be nice to see also body ballet workout on Pam channel 🥰
Wow beautiful location to do your workout 🙏💝🌺🌈lucky
Ich finde es toll, dass du die Videos immer so schön varierst und es so einen schönen Mix auf deinem Kanal gibt. Ich glaub das wird mein neues Lieblingsvideo, auch wenn es mal wieder zum Ende hin sehr schmerzhaft wurde 😅
Never thought I would wiggle my thighs today
Personally it‘s my least favourite workout, it was kind of boring compared to the others because it‘s only about squats and the music was a bit weird, like the songs were randomly packed into the video, not matching and not really motivating. But the other workouts are mostly really great and appreciate the hard work and that it‘s offered for free
same here!
Squats are great for ur thigs tho
I can feel lava flowing in my thighs
training with anyone else besides pam feels like betrayal at this point
great thigh burner!!!! Thank you!!
how cool are you Pamela, i just can't :))))))
First I thought it would be a easy workout but trust me this is not this makes me sweat like Hiit cardio workouts
Who else thought the last two relaxes were counted toward to 10min and replace them with holds ? Yup, that’s me, after two years with Pam, strong and mighty!
One of my all time favorite standing leg workout! I love how it's both effective (hard!) and calming for my brain. You've got a new subscriber!
For a month ⭐️
Day 1:✅ 1/9
Day 2:✅2/9
Day 3 :✅3/9
Day 4 :✅4/9
Day 5 :✅5/9
Day 6:✅6/9
Day 7:✅7/9
Day 8:✅8/9
Day 9:✅:9/9
Doing this involuntarily with 5kg weight as my Baby wants to be part of todays workout 😂
5 minutes in, I'm fucking dying.
I thought it was just me . I had to tap out because I almost passed out 😂 will be back at it next time to hopefully finish
👋🏼Hi Pam, thank you for another effective leg workout!!! I absolutely love this one.. the burn 🔥is real, throughout all the workout.. my legs had to get use to it, but after 2nd or 3rd practice (within 2 days) my muscles are really enjoying it..Toning & strengthening.. Just what I love.. also the ankles are getting stronger so it feels safer (when weight lifting, etc..).. Thank you for all your effort to make the world better.. 💕
5 minutes in, I'm fucking dying.
I hate legs workouts with all my heart ❤️
"wiggle ur thighs"
pam, they dont need my help
A huge fan of your videos!!! ♥️ thank you so much!!! Dance , Pilates, yoga, workouts…enjoyed this one but I’m sorry to say: the choice of music could have been a bit better, I find some songs really discouraging and making no sense 😳
I Love youuuu❤❤❤❤
This was a perfect workout! Thank you, Pam! :)
Ugh this is horrible, in a good way.
omg I am deaaaad my legs are on fire haha But to be honest, THIS is the feeling I love the most. 🔥 Thanks Pam for making such great workouts love u 🫶🏻💕
How can you love and tolerate the burn? 😭 I can't resiste..🥺
this should call 10 min squat variety instead
Hi Pam, I am in Australia but I still love your workouts! and I've been doing them for ages. Thanks for the weekly vids. Me and my friends in Australia love doing your workouts! especially (Killer Abs)xxxx ❤
lovely ♥
I love the exercises in this one, but honestly, for me the last two songs kill the vibe a bit... they make me rather sleepy 😅 But thank you very much putting this together! The scene is beautiful.
With Pamela Reif 10 minute is not just 10 minute🤩🤩🤩
I LOVE YOU PAM! BCZ OF U I HAVE LOSTED 20 KG ! I NEVER IMAGINED HAVING ABS N BEING THIS MUCH TONE !! LOTS OF LOVE FROM INDIA. THANK YOU SO MUCH PAM!!! I LOVE ALL UR WORKOUTS
Do a Taylor swift midnights album workout🖤
Great routine! I really enjoy your shorter workouts in my daily routine!
Absolutely loved the no-jump session, too much cardio takes the focus away from thigh burn to the explosive chest feeling that makes people quit it. Loved this targetted flowy workout, not out of breath but still pretty sore. Thanks!
I have never done Pilates before this and I used to think it's easy but I was so wrong. 😭😭😭
During the third song, my mom rushed in my room saying "what's happening?? Are u okay?!"
Me: "mom!! I'm training!"
Mom: "this Dutch song made me worried"
haha very funny but just so you would know; its a german song, not dutch.
@@hannahdekeyser9220 well, my bad 🙈 English is not my native language, but I mean German of course!
Great. But the music 😢
It burned so hard! I had to take a few breaks 🔥
OMG the burn…not one for a hot day
I’m 4 months pregnant 🤰 can I do this workout?
THANK YOU SO MUCH FOR YOUR WORK! You’ve helped me transform my body and give me confidence. YOU ARE INCREDIBLE 👌🏾☝🏽👏🏾❤️
Love this workout! I can feel the pain. Thank you for the new workouts Pam!
OMG You just KILLED my thighs ☠
😍Who else is lying down in bed and thinking they would do this later? 😀
I got fooled again by Pamela ! I thought wait this really looks like an easy workout, with the relaxing music, the easy looking mouvements, but help my legs are burning!!!!! I wasn't happy in the beginning with you Pam, but now it's over thank you so much for this workout 💪💪🥰🥰
The only reason I come back to these videos is because she tells me "well done" at the end.
So good🫠😭😭😭❤❤❤❤
BRO IM SHOCKED, I JUST DID THIS TWICE(one not even full cuz i was struggling way too much) AND MY CELULLITE IS ALMOST GONE?!!?!? IVE BEEN TRYING MORE EXERCISES FOR A YEAR BUT THIS ONE IS THE BEST ONE YET OMFG(I didn’t have that much yk, but it was annoying me that I am skinny and my whole body was toned but not my thighs and ass💀). Gotta continue doing this until it’s fully gone :D
I thought this pilates would be easy but actually I was dying.. it burns indeed!
Me: oh this one looks easy
Also me: 🥵🥵🥵😅
this has got to be the longest 10 minutes of my life (yes it is longer than chloe ting's workout istg) but congrats to everyone that tried this workout
The ending is impressively beautiful... I normally switch to the next workout video, but this time kept watching Pam getting far away.
Sorry pam. But this workout was a bit boring. Also bad song choices. But the view was AMAZING!
Why did I think this would be easy 💀😭
I have been bit ill so by missing a lot to workout with your wonderful routines, Im here just checking the latest one I have missed this week. Hope to retake tomorrow. Thanks dear Pam 💖
wow
this felt soooooo good :) thank you so much Pam for always serving the best of workouts
I can't do it 😭 tell me the secrets i can't tolerate that burn 😭
That will get better if you keep at it! Just take it easy at the beginning, take breaks and go slow, but as long as you're consistent you'll get there! 💖
Consistency!!!
Wow, great! Thanks.
Excelente...!!!...
1/11