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

Pamela Reif

2,4 Mio. aufrufe165

    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.

    Am Vor Monat


    1. Pamela Reif

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

      1. YellowHaze_ Editz

        @x_lukyn nobody asked

      2. vyvienn

        @Anna Pagel geht mir auch so. Kann eh grad nix auf dem Handgelenk machen, also habe ich die old-fashioned Version am Boden gemacht.

      3. Tereza Samková

        We know😀😂 lov u

      4. Ramiro

        ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気を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(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,. 💖🖤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g食物煮的時候

      5. Sarah Stewart

        I absolutely felt it the next day!

    2. J De Witt

      This workout was deceivingly intense!

    3. 君瑋賴

    4. N -


    5. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気を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(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,. 💖🖤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g食物煮的時候

    6. Jennifer Pinto

      New favorite workout

    7. Helena Nikitopoulos

      omg that was so hard.... i would say more but im out of breath

    8. Sevde

      I'm starting the Chloe Ting slim thigh challenge and also this video. Chloe alone is not enough for me. I will update the results🖖🏻

    9. mnmj1997

      Yeah my legs are jelly at this point

    10. Nyctophilia a.

      I couldn't finish all workout, because of my knees, but I strolngly believe that it's helps me to make my legs better ;)

    11. Yayou

      I do this with a 12kg kettlebel now i Can feel my soul burning

    12. Cammy

      I did't focus on inner thighs, I focused on staying alive

    13. RAIN ART

      This is the hardest thigs workout I've ever done, also the most effective one!

    14. M.Tahir Khan

      1:1 💋Best adult contact site💘👇 Click Here 》》 18teengirls.site 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 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~sae和鄉村中的弱者,無力防守和貧窮成員。 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𝔻𝕅𝔸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 1619625923

    15. The Doggo Life

      I’m struggling with the inner thigh lifts. Does anyone have any tips/ modifications for that?

    16. Madalina Ticle

      Well right now my legs are from jelly

    17. suundew

      the fact that i ran away to couch swearing after i finished 😩✋

    18. Lisa Stuhldreier

      Kann man die Übungen auch ohne Gewichte machen und bringen sie dann trotzdem was?

    19. Larisa Hardut

      - at the end of this workout - me: lying dead on the floor Pam: walks out energetically

    20. cata

      I really like this routine

    21. magda

      (note for myself) 26/4/21: not much to say, keep the work upp gurrrl you can do this. this workout isn't a problem, you can do this without any breaks! maybe try to experiment with the exercises on the matt, i feel like lying pulses are more effective than the pulses with on leg standing (ykwim). see ya soon!

    22. Sarah Poncelin de Raucourt

      pam, it's not even 8am and I already died (I have to finish this workout + bubble butt + happy dance ;^;)

    23. Ramiro

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気を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(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,. 💖🖤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g食物煮的時候

    24. NippleWaxer3000

      That’s just cringe now lmao

    25. banana crumble

      my thighs aren't shaking outside, they're shaking & burning internally.

    26. Sofia Azevedo

      After inner thigh lifts, I’ll never complain about jump squats ever again 😂

    27. nat

      can u do videos abt ur diets or film vlogs toooooo

    28. Anita Bordeneuve

      PAM already killing me My brain : nah let’s add an elastic around my tights

    29. Margherita Magli

      my knees said no

    30. M

      I can barely do half of this without collapsing lol

    31. Talya Rotstain

      bro I can not walk

    32. Ishika Avasthi

      someone please help! I cant feel the burn in my thighs, instead my whole body is shaking like crazy. Am I doing this right or wrong?



    34. LaToya Jackson

      More inner thigh workout videos pretty please :-). This had me sore (in a good way). I love your other one as well!!

    35. Teo Teo

      this is way too intense for me

    36. Aleyna Yıldız

      i cant feel ma legs

    37. anusha setti

      2 days back I did this workout.. Today my boyfriend tried to give me a piggyback ride.. But it was ruined😖coz I had very sore inner thighs.. Blame is on u pamela😒

    38. Ruth Hill

      This one--saving it for sure. That 10 minutes was killer in the best way possible

    39. K M

      Jesus Christ loves you and died for you. He had needles go thru His hands for you. He died to save you. He looked at the cross and looked at you and said you were worth dying for. Realize how loved you are, your not defined by your body type or your image. Your defined by Him and He says your beautiful because He made you and loved you before you were even born. Call on His name today. Maybe even right now. He’s alive the grave is empty! He rose to be with YOU. Your never unloved. Spread this message to many people as you can. Let them know His love.

    40. Delaram Delavar

      jump squat was like: seriously????I can't even feel my legs

    41. symbiosis

      it's like my 3rd\4th time doing this and I still STRUGGLE SO FUCKIN MUCH AKFNVJDFVNKAS

    42. amelia gao

      alternative title: pamela reif destroys your back

    43. Brooklyn Nicole

      this is as hard as the chair workout

    44. Lindsay Thomas

      I cry every time I do this only because my arms can’t keep me up and it’s annoying

    45. Aneta Nádeníčková

      I cried during this

    46. ChewingYeti

      I didn't even use weights. can't imagine what whould happen with weights lol

    47. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気を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(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,. 💖🖤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g食物煮的時候

    48. Laiba Khan

      Pamela- squat jumps!! Me- break!! 😃

    49. Lucie Gardner

      This killed me defiantly after a booty workout

    50. shellyloonatic

      Quick reminder that fitness is a journey and is 100% fine to go on about it at your speed. It's okay if you need to take in-between rests, it's okay if some moves you can only do 3 reps of or if you can't do it all, it's okay if your abs strenght is popping but your legs are taking more time to develop, it's okay to switch between calendars. Not all muscles groups are going to develop at the same speed. For me, I have great abs, butt and leg strenght and can do a million crunches, a million fire hydrants, I do these days from the 30 mins calendar, sometimes even the 45 mins one, but I can't do 5 jumps without wanting to die or more than 3 push ups (yes, even on the knees!) so I do the cardio days and upper body strenght from the beginner calendar. I'll get there eventually, and so will you. *Pamela's calendars are there to guide you not to choke you on your fitness journey.*

    51. Vanshika Jain

      Thank you so much Pamela for making us all strong and push ourselves

    52. Lily Rojas

      New at this channel...I'm glad I just found it. Not need to much talk or any at all when you're focus on the workout. Great music!💚 Thanks

    53. annie losiie

      I hope one day I will be able to get through this workout without taking 1000X breaks

    54. Brigitte Gacsado

      Pam pleas workout program 🤗

    55. Helen Kosta

      KK lets try it Day 1 ✓

    56. 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

      1. marjia tasnim

        @Amalia I'm still sore but very very tiny bit. Haha

      2. Amalia

        omg haha i feel your pain (literally :o)

    57. Sára Michalčíková

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

    58. Henrietta

      NEW FAVE !!!

    59. Nickmaxiem

      Going to try to do this for 14 days Day 1 ✅ Day 2 ✅ Day 3 ✅ Day 4 ✅ Day 5 skipped Day 6 ✅ Day 7 skipped Day 8 ✅ Day 9 ✅ Day 10 ✅ Day 11 ✅ Day 12 skipped Day 13 ✅ Day 14 ✅ Yes!! Completed my goal, on top of this exercise I’ve done some weights as well and I can see a difference. Imo this is one of the more challenging workout for inner thighs. If you’re kinda athletic and looking for a burn, I definitely recommend this

      1. Someone

        @Nickmaxiem ok thx I will try these workouts!

      2. Nickmaxiem

        @Someone yeah! I look visibly slimmer I’m shocked, nothing much has worked before. I’ve done this exercise + Lilly ‘s 14 day inner thigh + 10 min light weights everyday

      3. Someone

        Can you see a little difference? (sry for my english I come from germany)

    60. 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.

    61. Vanesa Matovska

      Can my legs become too manly by doing this workout😂

    62. dani d

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

    63. Slávka C

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

    64. Ted Dog

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

    65. bianca

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

    66. 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 ;)

    67. Grace Newman

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

    68. Loredana T

      This is impossible 🙅‍♀️😂😂😂😭

    69. Jule Lenfort

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

    70. Cunha Far

      Burns 110cal

    71. Kristína Kačmárová

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

      1. Beckys Berries

        I hate working out with shoes on lol

      2. HUE Tonia

        I do it without socks or shoes haha 😂

    72. pomme

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

    73. 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.

    74. 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

    75. 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 :>

    76. Rose Connolly

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

    77. Annie Alexandria

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

    78. Luciana Cadavid

      8mins in and i cant anymore helppp

    79. 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 🤍

    80. 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

    81. Ronja Pahr

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

    82. 28

      I cried a little whenever she stood up : ')

    83. zuziulek

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

    84. Isabel Studying

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

    85. Slávka C

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

    86. 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

    87. Alisha Sarkar

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

    88. in Almaty

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

    89. Lola Green

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

    90. Lola Green

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

    91. cook with me

      Hard 😭

    92. sheislama

      my thighs are shaking

    93. Denisa Nováková

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

    94. 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.

    95. Itzmichelle11

      my knees are dying rn

    96. 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’

    97. Popescu Elena

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

    98. Kristiana

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

    99. Willow Yoo

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

    100. Qistina Nur Hidayah

      So so good!!! 💋💖