LEG WORKOUT, Floor Only - Level: Medium, slow Pilates Style, low impact, knee friendly


By Pamela Reif

German-born fitness model and social media star

LEG WORKOUT, Floor Only - Level: Medium, slow Pilates Style, low impact, knee friendly

About This Class

Floor Only a Pilates-inspired workout. A slow way to train your inner thighs, hamstrings, butt & quads! That means: no squats, nothing extreme for the knees and nothing that will make you sweat! / Werbung


This workout has a touch of „elegance“ while moving your legs in all kinds of directions, to train our muscles in a very calm way. We start with a set of Glute Bridges, continued with a big variety of Side Lifts, Inner Thigh Lifts, Booty movements & a small stretching / calm down set in the very end.


Level: I would say it is suitable for all levels. Beginners, Medium & hardcore people can do this on their „Pilates Day“, as a muscle activation or to end a workout with a calm burn.


? knee friendly, no squats, lunges or jumps

? suitable if you have bad joints or suffer from knee pain

? a slow workout. No sweat, only strength.


It's super important that you THINK about your thighs, booty & co. during every second of those 15min and try to make them BURN. Means you try to

1) squeeze your butt

2) tilt your hip forward aka. tuck it in for the side lifts

3. move your leg with the "strength" of your muscles and not by swinging

4) 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.




? 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. Averagekidluke – No Good 4 U

2. Ricky Rich - All I Need (feat. Franglish)

3. Gorillaz – New Gold (feat. Tame Impala and Bootie Brown)

4. Carlie Hanson – Pretender

5. René Miller – Concrete Heart (Acoustic)

6. Slopes – Days Like These




Business Contact:




unterstützt durch Warner Music Germany



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.

Meet Your Teacher

Pamela Reif

German-born fitness model and social media star


I am Pamela, 24, and I live with my family in Karlsruhe. During school I started posting selfies and photos of my sports and food on Instagram. As a result, a lot of incredible things happened in the last few years - and my family is always with me.

For the past 8 years I have consistently shared my life with you. We have grown together, become more mature and have definitely learned a lot. In the meantime, my community has grown to over 15 million followers, around 5 million of them in China. We are also fitter than ever - especially thanks to the YouTube videos! A sweaty side fact: this year our workouts have already been done 480 MILLION times - that was a sporty quarantine! But no matter how many followers there are, I consider myself incredibly lucky that somewhere in this world people do gymnastics with me, find my recipes delicious and feel motivated to lead a healthier life.


Bestselling author

I am particularly proud of that. My first cookbook! At the beginning I didn't trust myself to start this monster project … “I'm not a trained cook” I always said. But my little baby became the number 1 national bestseller in Germany – for several weeks! I'm so excited about all your lovely messages, pictures of YOUR bowls and the feedback that you've learned so much about nutrition. Our bodies only deserve the best, including when it comes to food.



I'm ending this year with another dream come true. My first own food brand. No cooking instructions, nothing digital. Real products that you hold in your hand & hopefully eat with a lot of pleasure. Naturally Pam embodies everything that is important to me: natural organic ingredients, packaged in materials that are as sustainable as possible. No flavor enhancers, artificial flavors, colors or E numbers. And: no cane sugar or chemical sweeteners! Perfect for a fit and conscious lifestyle. The future will be so delicious, you can't even imagine what I've prepared!

See full profile

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