10 MIN INNER THIGH WORKOUT - tighten the inner part of your legs / Intense I Pamela Reif

Pamela Reif

1,8 M megtekintés124

    want to make the inner part of your THIGHS less wobbly? I know, it's a problem area for many of us - let's do something about it! ♥︎ / Werbung
    If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

    This workout:
    - strengthens your legs
    - main focus: inner thighs. That's why we do SUMO Squats and not regular ones, etc. :)
    - will make your muscles look more toned & less "flabby"
    - second focus: booty & front of the thighs
    Things to make sure:
    ▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
    ▸ your BACK stays STRAIGHT. Don't round it!
    ▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
    ▸ I am using a 5kg / 11 lbs dumbbell. Please choose a weight that feels good for you.
    Weights help us to increase the intensity of a workout & build stronger muscles!
    Your home-made weight:
    1. Take a bag
    2. Search for dense + heavy food at home. For example: packs of rice, books, etc.
    3. You can easily put 4 to 8 things into one bag. That can make 3 to 6 kg :)
    ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
    ➞ Instagram pamela_rf
    ➞ Food Account pamgoesnuts
    update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. Ashnikko - Deal With It (feat. Kelis) 220 Kid Remix
    2. Wave Wave & EMIAH - Missing U
    3. Bebe Rexha -Sacrifice
    4. Robin Schulz & Felix Jaehn - One More Time (feat. Alida)
    my Pam App:
    Free workout plans, recipes & tips:
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    Business Contact:
    Music by Epidemicsounds.com
    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.

    Közzététel: Hónapja


    1. Pamela Reif

      sorry for the weird exercise on the ground 😅 but I sweeeeear, it's very beneficial for the inner thighs!!

      1. Zaklina Petrovic

        @Anna Pagel ich auch😂😂😂😵😵😵😵


        Which one 🤣

      3. Ikuyari Iku

        ​@Anna Pagel Sicher, dass es am Gleichgewicht liegt und nicht an fehlender Körperspannung? Wenn du noch keine starke Körpermitte hast, dann funktioniert die Übung nämlich nicht. Spreche aus Erfahrung ^^" Das is so wie bei der „Krabbe“/„Toe Touch“ wo dein Becken angehoben ist.

      4. Josephine Gan

        @Priyanka Pandey i totally recommend you pwmela's 12 minute leg workout i did that for 1 week my calves slimmed down 2cm

      5. Cristina Dumitru

        @Lil Queso thank you! 🙏

    2. Brigitte Gacsado

      Pam pleas workout program 🤗

    3. Helen Kosta

      KK lets try it Day 1 ✓

    4. marjia tasnim

      Don't do it before any important day. I did it yesterday. I can't move properly with my legs today. It didn't feel intense but I'm feeling it now

    5. Beast 666

      Tidy babe. 👌

    6. Sára Michalčíková

      so no one is going to talk about how hard is to walk after this workout?

    7. Henrietta

      NEW FAVE !!!

    8. Nickmaxiem

      Going to try to do this for 14 days Day 1 ✅ Day 2 ✅ Day 3 ✅ Day 4 ✅

    9. Dani H

      Honestly, my antipathy towards her is the fuel I need to complete these exercises. Why on earth would someone think it its appropriate to blow kisses while I'm focusing on not dying. To be humble is a trait she deffo lacks, but I still got her app 'cause shes obviously doing something right.

    10. Vanesa Matovska

      Can my legs become too manly by doing this workout😂

    11. dani d

      me: this hurts so much the music: deal with it❤️

    12. Slávka C

      What a wakeup call that my inner thighs have approximately 0 muscle mass 😌

    13. Ted Dog

      Pamela, how many times do you do this a week and how long does it take to see results?

    14. b

      this should be illegal after the 20min booty workout - i literally died

    15. not the truth

      I've never done one of her videos so I had to stop a few times! Definitely effective!! oh my gosh I swear I died!! But I got through it! (After 3 weeks I get to get some new workout gear!)

      1. Nele Grubrus

        Love that! I'm not the only one who does that. I only allow myself to buy new cute workout stuff if I actually workout for a specific amount of time! So see you in 3 weeks ;)

    16. Grace Newman

      Song: Lets do it one more tiiime Me: Lets NOT I'm DEAD!!! Thanks Pamela!!!

    17. Loredana T

      This is impossible 🙅‍♀️😂😂😂😭

    18. Jule Lenfort

      Just wanna know where them shorts from 😫😫 looking for shorts like these since forever!!

    19. Cunha Far

      Burns 110cal

    20. Kristína Kačmárová

      shoutout to everyone who does pam's workouts in just socks lol

    21. pomme

      not sure if this is an inner thigh workout or a wobbly knees workout.....

    22. Rina N

      I accidentally did the same leg twice smh. Update: I did it twice on the other leg as well. It wasn't fun.

    23. Paulina Najbar

      This exercise mixed with 20 min of booty is killing me. My legs are shaking. I need stretch after because I won't be able to walk. Best morning ever

    24. Shamitha M. Sugur

      Ur workouts are nice but they get too tiring wen u don’t give breaks o pls give breaks or atleast tell thn wat position ur getting in tht sitting left we can’t understand soo soon

      1. keira

        whenever i'm really struggling, i just pause the video and give myself a break! no shame in that :>

    25. Rose Connolly

      I can't believe how sore I am from this 2 days later 😅 great video Pamela!!

    26. Annie Alexandria

      Boah, das war bis jetzt irgendwie das aller schwerste Workout für mich. Alter Schwede! Mein Kreislauf ist nicht stark genug dafür :D

    27. Luciana Cadavid

      8mins in and i cant anymore helppp

    28. Massooma 99

      I know you’re monster when it comes to workout 😂💔 but ending the workout with jump squat was the worst thing you’ve ever done 💔😂 so I replace it with side plank thigh lift inorder to be able to walk tomorrow . Thanks pam 🤍

    29. Martas Here

      1. 30 sec sumo squats 2. 30 sec sumo squats with dumbbell 3. 30 sec sumo squat + 3 pulses with dumbbell 4. 30 sec side squats with weight (R) 5. 30 sec side squats with weight (L) 6. 30 sec high side plank pose lower thigh lift + opposite hand touch (L) 7. 30 sec high side plank pose lower thigh lift pulses (L) 8. 30 sec side sitting lower thigh lift + opposite hand touch (L) 9. 30 sec sumo squats with dumbbell 10. 30 sec sumo squat + 5 pulses with dumbbell 11. 30 sec 2x close squat 2x wide squat with dumbbell 12. 30 sec high side plank pose lower thigh lift + opposite hand touch (R) 13. 30 sec high side plank pose lower thigh lift pulses (R) 14. 30 sec side sitting lower thigh lift + opposite hand touch (R) 15. 30 sec 2x close squat 2x wide squat with dumbbell 16. 30 sec sumo squat + 10 pulses with dumbbell 17. 30 sec squat jumps 18. 30 sec side squats (R) 19. 30 sec side squats (L) 20. 30 sec 3x squat pulses + jump

    30. Ronja Pahr

      mein Bruder(13) gleich am Anfang: oh voll süß😂😍

    31. 28

      I cried a little whenever she stood up : ')

    32. zuziulek

      at this point i dont even know if i cant stand this workout or just cant stand

    33. Isabel Studying

      That moment when your legs begin wobbling and Pamela keeps on smiling😓

    34. Slávka C

      Oh god, my thighs didn't know they have muscles too, but this reminded them REAL FAST

    35. Eliška Mottlová

      in the end of the video she's like omg that was so fun! And I'm literally lying down on the floor just trying to exist

    36. Alisha Sarkar

      when intense becomes easy for you! That's how you know you are progressing !!:D

    37. in Almaty

      Bu hareketler imkansız bence yaa 😳 ve kadının yüz ifadesi değişmedi bile, helal olsun 💪🏼

    38. Lola Green

      I reaaally should've paid more attention to the title cuz i didn't se the 'INTENSE' part

    39. Lola Green

      "inner thight workout" it's a weird way to spell "lets see how fast you die". great workout tho!

    40. vaniaa

      tinyurl.com/quickdate4bigasex69 I LOVE YOU 😘💋❤💓 みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y DISEN QUE DIOS ES MALO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli ライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもんね(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした!今後は気を付けないとね. .xh

    41. cook with me

      Hard 😭

    42. sheislama

      my thighs are shaking

    43. Denisa Nováková

      Mám hlad . . . . . . . . . . . . . . . .. . . . . . . . . . . . Mega mooooooooooc

    44. Angelashley95

      How the f*** am I supposed to do 10 min booty, bubble butt AND ANDDD 7 min plank, hmmmm....🕵😵

      1. Angelashley95

        IDK how but I did finish all three workout videos. I cursed Pam a few times though.

    45. Itzmichelle11

      my knees are dying rn

    46. Marinela Osmatescu

      Ok so i really want to finally feel good in a bikini, i am slim but i have celullite and a lot of problem areas, and my figure doesn’t look good unless i wear clothes. So my goal is to lose this baby fat and tone those problem areas (mainly my butt and legs). Sooo here we go :) it’s been already like 2-3 weeks i do pam’s workout consistently, i do notice changes, i did lost some fat. But i want to document this for myself, maybe it’ll help others. At this point - i weigh 50 kgs, waist -62 cm, butt -91, under the butt - 53, thigh - 44, calves -35. I’ll update after 2 months :) here we goooooo hot girl summer’s waiting 😂 good luck everyone!!!!

      1. Marinela Osmatescu

        My height is 160cm tho so keep that in mind before u judge me for being ‘underweight’

    47. Popescu Elena

      Some days i love her, some days i hate her, there is no in between

    48. Kristiana

      When the workout doesn't seem that bad, but it's your 3rd booty/leg workout in a row : 🥵😵🍑

    49. Willow Yoo

      when you think that you see "WELL DONE" but it's actually just "WIDE SQUATS" 😣

    50. Qistina Nur Hidayah

      So so good!!! 💋💖

    51. Beatriz Smith

      When the last song says: “Not done yet” - I was ready to smash my phone on the ground, because I swear, 30 seconds were feeling like 30 minutes

    52. Mavi Gece

      OMG. My legs very very burns...Thank you Pamela

    53. Katia mek 2007

      Love your workouts! can you make one for Arms please ?!

    54. Анна Горшенкова

      thank you for this workout! and I really liked the songs, they give such a spring feeling

    55. I like Chicken

      The jumping part really burned!!! In a Fantastic way tho😼

    56. franzi

      Honestly, does anybody know where her shorts are available?🥲

    57. Rotten Robbie

      😍 Who else is lying down in bed watching and thinking they would do this later? 😀

    58. Clout Goggles

      I’m commenting to keep myself in check right thigh-53 cm left thigh-53 1/2 cm day 1-✅ very hard tho

      1. ナラ

        hang in there!!

    59. Дарья Кроткова

      Omg she's so cute and light Like a snowflake, flies away unmelted after these 10 minutes of hellish burn

    60. Aalomania

      Ah again, nothing for me with bodyfat, cant even lift my leg

    61. R

      The only time my school books come in handy

    62. Rosa Almonte

      I’m just watching and my legs are crying.

    63. Lizzy

      does this workout work?

    64. Gaia Grisanti

      My legs now are like: Welcome to the hell🔥🔥

    65. Ellie Woods

      Doing the leg workouts with ankle weights feels so good!! From mainly focusing on my booty my thighs have grown so time to tone them up now 👌🏻👌🏻

    66. Kranthi Kondru

      ۞―P̳r̳e̳m̳i̳u̳m̳ ̳P̳r̳i̳v̳a̳t̳ ̳S̳e̳x̳―۞ ➡️➡️️ 》》 18cams.xyz 《《 -----------------^^----------------- ♠【﹄💖𝐊𝐋𝐈𝐊≔⫸LINK 💖﹃】 ♠みゃあこさん!ฅ( ̳• •̫ • ̳ฅ)ニャン !❤️ 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味食物煮的時候

    67. Joanne Chong Yi Jie

      Pamela taste of music is soo good . Keep me going is literally the music.

    68. Ellna Jiway

      Watching pamela doin this workout while imagine how my thighs feels tomorrow😂


      „and the more time goes by I’m falling into pieces“


      me during the workout singing along: „I HATE YOU SO MUCH RIGHT NOW!“

      1. DINOMIGHT

        But only during the workout :D

    71. Гусиная Папка

      Can we have the inner thighs but knee friendly?🥺

    72. Michelle Jiang


    73. Clara Masley

      I really felt it, LYSM! :D

    74. invnis

      pulses more like pulsating pain

    75. Camila Bleda

      after doing the 20 minute booty workout this one is killer, my legs are shacking lmao

    76. Kristína Kačmárová

      this workout killed me pamela haha

    77. Marky hh

      It looks like Pamela has signed a contract with the devil recently. She wants us to suffer.

    78. rmariapm

      I thought I was gonna die 😭🤣

    79. Sarah El-Borai


    80. rissi 2020

      My back it hurts is that normal ?

      1. ekeii ;;

        keep your back straight, maybe that’s it

    81. Sujata Bhattacharya

      What will you sacrifice Last song last..... Really pam you can match the songs with our mood and motivation God bless you I really have lost about 5 kgs ( actually I couldn't check my weight but I am sure about this) 😃 Thanks pam You are my role model

    82. Douae JABBARI

      Im not believing that her workouts are free...the quality is *A.M.A.I.Z.I.N.G*

    83. ella louise

      i have a dance workout idea: how about a summer (vibes) workout with songs like watermelon sugar, summer, ain't nobody etc.? that would be so cool

      1. GooseBump


      2. Monika Ozimek

        oh no despacito?! yes but no despacito

      3. sleepyherondale;

        YES 😍 without despacito though please 🙏🏼😂

      4. nini nini

        Yeess please😎

      5. Charlotte

        That's such a great idea!!!

    84. Anna Alentyev

      I’m dead. One of the hardest workouts of my life!! Adding to favorites list

    85. 랫서판다

      3/22 😆 고고!

    86. chiko priko

      anyone can do this workout ? i am so axhausted

    87. Maria Ines Schwanck

      Cansei só de olhar..!!😂😂😂😂

    88. Meditation Relax RC

      Everyone who reads this, we don't know each other and probably never will but I wish you all the best in life and all the luck in the world 💕..

    89. Rebecca B

      this *killed* me but I loved it so thanks lol

    90. King a

      My heart is going to fall out at the moment

    91. Renn

      I am waiting for a workout with Ariana Grande' songs!!! ;))) loved this one though i nearly broke my legs during the last final jump.

    92. E E

      omggg hardest thigh workout i’ve ever done

    93. Audrey CuzWhyNot

      This is NOT the day to skip stretching

    94. amreetha

      This is amazing!! My inner thighs are burning!! Thanks for yet another amazing workout pam!

    95. Laura Roman


    96. Eva Lucija

      I think Pamela is sending us subliminal messages with the songs, ''Deal with it'' and ''Do it one more time'' ?

    97. Nicoly Fit

      Love it!❤️

    98. Aleeza Naseem

      Can someone please tell me how to do that weird exercise on the ground? I can’t figure out how to do it properly 😩

    99. M S

      super effektiv! Tolles Video 🤍🤍🤍 liebe Pamela, verrätst du, woher du deine Hanteln hast? Das wäre super!

    100. Nikica Stanic

      You Killed my Legggggs