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

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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 \u0026 less "flabby"
- second focus: booty \u0026 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 \u0026 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 \u0026 it's available on Spotify, Apple Music, etc. ♥︎

1. Ashnikko - Deal With It (feat. Kelis) 220 Kid Remix
2. Wave Wave \u0026 EMIAH - Missing U
3. Bebe Rexha -Sacrifice
4. Robin Schulz \u0026 Felix Jaehn - One More Time (feat. Alida)


➞ my Pam App ♥︎ Free workout plans, recipes \u0026 tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...

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.









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Pamela Reif
Pamela Reif 3 hónapja
sorry for the weird exercise on the ground 😅 but I sweeeeear, it's very beneficial for the inner thighs!!
Kee Kees
Kee Kees 16 órája
I’m here watching this so that l can do it later, and l can feel the burn without even doing anything.
Phoebe Hello
Phoebe Hello 10 napja
girl that hurt so much my legs are quaking but thank you!
Nabkina Faha
Nabkina Faha Hónapja
Free Buttocks Workout😘👍❤🍑🍑🍑🍑💯💋 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.buttocksWorkout ▶ . . . . . . . . . . . . . . . . . . !💖🖤❤️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00cc00
Bea Richer
Bea Richer 2 napja
Only at 3 minutes, and I am already dying, ughh ! And this workout is even more difficult if you follow the planning of Pamela !
Sarah Nguyen
Sarah Nguyen 2 napja
i can now officially say that combining this with a lilly sabri program was the worst decision of my life.
KIND SOULS 5 napja
how does she not bulk up? is it genetics?
Catherine 6 napja
begining-5kg weight middle-2.5 kg Behind part-no weight 🤣
Liew Janice
Liew Janice 9 napja
Davina 11 napja
song - this is the last song last night last sunset everyone doing this workout - yep it is ur right
Ad 12 napja
I literally can't breathe
12 napja
I love all your workout and warm up pictures
invnis 14 napja
anyone also really enjoyed working out in autumn and winter and now cant deal with the heat??? im dyin:(
Flavie Bearchat
Exactly omg
Georgia Nicoletti
after 2 months my inner thigh is really different, with this workout and the new ones focusing on this area, amazing!
Natalia Eagletree
Everyone saying their thighs are too young to be together. Well, I'm okay if there is something between my thighs Like a gap.
_mxoonn 23 napja
Will this give me a thigh gap?
Daniele Campos
Daniele Campos 27 napja
i'm sure even pam regretted have chose an workout that intense
Monika Tudu
Monika Tudu 29 napja
I can complete this workout but the only problem is my back ache ...😑😑😑😑😑
Evaggelia .P
Evaggelia .P 29 napja
10:31, "~Let me do it one more time~" me: "NO THANKS"
Misoo B
Misoo B 29 napja
For a week i did a workout challenge for another trainer and i didn't feel the same burn when i do pam's workout so i am here again
Andrea Paulina
Andrea Paulina Hónapja
she ain't playing w the word intense guys
Becci Hónapja
Anyone else just casually standing there, looking around while she is doing jump squats?! 😂😅
_skkook_ Hónapja
Week 21 of her workout plan...done with the inner and outer thigh workout🥵 and now only this is left but.......I can't feel my legs
Nele Herrmann
Nele Herrmann Hónapja
Good luck to survive to everyone who is here from the 60 min hardcore plan 💀🤣
Katja Krasovec
Katja Krasovec Hónapja
Do this almost everyday and it is killing my thighs and I love it! It is the best workout for my thighs right now, since it is short, extremely effective and I can already see a huge difference :) Thank you for this free and amazing content you put out for us!
Hey there! What changes did you see?
Cara Hónapja
Not sure if anyone will see this but! I’ve always had bulky muscular thighs from gymnastics and hated them for years. I started running and that helped decreased the muscle some but my legs still looked big no matter how many miles I ran . Since gymnastics I’ve avoided any leg workout of fear of my legs getting bulky again. I reached the point I was ready to give up but I decided to try something different and try this workout. This workout helped me so much. Instead of bulking my legs up they have become so tone and slimmer. I think I was mistaking my leg fat for muscle and this workout has helped so much!
Beline Uwingabire
When i see that soon is Summer -where are you pamela
Karo Hónapja
Everytime I do this, I die. Every Friday I die.
Grace Heather
Grace Heather Hónapja
📽️ あなたの本当の愛を見つけてください 💢 localdate.monster/alesya ♦☮ プレミアムプライベートセックス 💛🎁 !💖🖤❤️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.
şüheda Yiğit
şüheda Yiğit Hónapja
İ did this workout with guytan and Hall 😅😅
Selma Rina
Selma Rina Hónapja
Amairany Aranda
Amairany Aranda Hónapja
8:54 Same girl, same :,v
sophie_btw Hónapja
sophie_btw 29 napja
@Julie thank you
Julie Hónapja
congratulations! keep up the good work :-)
Fiona Heilimo
Fiona Heilimo Hónapja
Love your video’s!
marie s
marie s Hónapja
the applause in the end is the only thing that keeps me going haha
emma Hónapja
i did the last exercise with a 12 pound dumbbell and it was the worst experience of my life :D
celia b
celia b Hónapja
8:53 wow if pam actually shows pain on her face then how I am supposed to think that I can survive this workout ???
Luce Hónapja
i couldn't workout for some months and today I restarted. This is the second video of today (30 min plan) and i can't do it at all for all the time, I skipped the inner thights. I will try to do it at all in the future, I see that many others can't do them ahahahah. Pam you're so cruel with uss ahahah
Esra Cobain
Esra Cobain Hónapja
Summer girl😝💎🌞
day 1 week 19, doneeee!!!!!
Jyoti tanwani
Jyoti tanwani Hónapja
this is all about squats, squats and squats.........................
Retardirana jabuka
Sumo squat Sumo squat + weight Sumo squat + 3 pulses Side squat (r) Side squat (l) Inner thigh lift (l) Inner thigh pulses (l) Inner thigh lift (r) Inner thigh pulses (r) Sumo squat + weight Sumo squat + 5 pulses 2× close 2× wide Inner thigh lift (l) Inner thigh pulses (l) Sitting lift (l) Inner thigh lift (r) Inner thigh pulses (r) Sitting lift (r) 2× close 2× wide Sumo squat + 10 pulses Squat jump Side squat (r) Side squat (l) 3 pulses + jump
Bhumika Hónapja
Will do definitely
Rosé Brown
Rosé Brown Hónapja
Does it bulk up the thighs?
Ayano aishii
Ayano aishii Hónapja
Yes if u do it often
Ja Tara
Ja Tara Hónapja
that was great! but I can't walk now...
Elekterva Hónapja
I do the whole exercise just to deserve the “well done”
r. Hónapja
this workout makes me wanna die every time but i always come back to it 3 times a week 🤗
J De Witt
J De Witt Hónapja
This workout was deceivingly intense!
君瑋賴 Hónapja
Nim- Hónapja
cica loca
cica loca Hónapja
🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 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
Jennifer Pinto
Jennifer Pinto Hónapja
New favorite workout
Helena Nikitopoulos
omg that was so hard.... i would say more but im out of breath
Sevde Hónapja
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🖖🏻
Shirani Dhauri
Shirani Dhauri Hónapja
Good luck 😁
mnmj1997 Hónapja
Yeah my legs are jelly at this point
Nyctophilia a.
Nyctophilia a. Hónapja
I couldn't finish all workout, because of my knees, but I strolngly believe that it's helps me to make my legs better ;)
Yayou Hónapja
I do this with a 12kg kettlebel now i Can feel my soul burning
Cammy Hónapja
I did't focus on inner thighs, I focused on staying alive
RAIN ART Hónapja
This is the hardest thigs workout I've ever done, also the most effective one!
M.Tahir Khan
M.Tahir Khan Hónapja
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
The Doggo Life
The Doggo Life Hónapja
I’m struggling with the inner thigh lifts. Does anyone have any tips/ modifications for that?
Madalina Ticle
Madalina Ticle Hónapja
Well right now my legs are from jelly
suundew Hónapja
the fact that i ran away to couch swearing after i finished 😩✋
Lisa Stuhldreier
Kann man die Übungen auch ohne Gewichte machen und bringen sie dann trotzdem was?
Larisa Hardut
Larisa Hardut Hónapja
- at the end of this workout - me: lying dead on the floor Pam: walks out energetically
cata Hónapja
I really like this routine
magda Hónapja
(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! 9/6/21: lol i did this video quite often now and stumbled across my old comment today. yeah, no big changes even though last week was more rest than usual. OH AND soccer training began last week so it's now harder to find a day for leg day bc my legs are tired all the time LOL. see yaaa.
Sarah Hónapja
pam, it's not even 8am and I already died (I have to finish this workout + bubble butt + happy dance ;^;)
Ramiro 2 hónapja
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
banana crumble
banana crumble 2 hónapja
my thighs aren't shaking outside, they're shaking & burning internally.
Sofia Azevedo
Sofia Azevedo 2 hónapja
After inner thigh lifts, I’ll never complain about jump squats ever again 😂
nat 2 hónapja
can u do videos abt ur diets or film vlogs toooooo
Anita Bordeneuve
Anita Bordeneuve 2 hónapja
PAM already killing me My brain : nah let’s add an elastic around my tights
Margherita Magli
Margherita Magli 2 hónapja
my knees said no
M 2 hónapja
I can barely do half of this without collapsing lol
Talya Rotstain
Talya Rotstain 2 hónapja
bro I can not walk
Ishika Avasthi
Ishika Avasthi 2 hónapja
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?
LaToya Jackson
LaToya Jackson 2 hónapja
More inner thigh workout videos pretty please :-). This had me sore (in a good way). I love your other one as well!!
Teo Teo
Teo Teo 2 hónapja
this is way too intense for me
Aleyna Yıldız
Aleyna Yıldız 2 hónapja
i cant feel ma legs
anusha setti
anusha setti 2 hónapja
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😒
Ruth Hill
Ruth Hill 2 hónapja
This one--saving it for sure. That 10 minutes was killer in the best way possible
K M 2 hónapja
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.
Delaram Delavar
Delaram Delavar 2 hónapja
jump squat was like: seriously????I can't even feel my legs
symbiosis 2 hónapja
it's like my 3rd\4th time doing this and I still STRUGGLE SO FUCKIN MUCH AKFNVJDFVNKAS
amelia gao
amelia gao 2 hónapja
alternative title: pamela reif destroys your back
Brooklyn Nicole
Brooklyn Nicole 2 hónapja
this is as hard as the chair workout
Lindsay Thomas
Lindsay Thomas 2 hónapja
I cry every time I do this only because my arms can’t keep me up and it’s annoying
Aneta Nádeníčková
I cried during this
ChewingYeti 2 hónapja
I didn't even use weights. can't imagine what whould happen with weights lol
Hottt Hmmm
Hottt Hmmm 2 hónapja
🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 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
Laiba Khan
Laiba Khan 2 hónapja
Pamela- squat jumps!! Me- break!! 😃
Lucie Gardner
Lucie Gardner 2 hónapja
This killed me defiantly after a booty workout
shellyloonatic 2 hónapja
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.*
Vanshika Jain
Vanshika Jain 2 hónapja
Thank you so much Pamela for making us all strong and push ourselves
Lily Rojas
Lily Rojas 2 hónapja
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
annie losiie
annie losiie 2 hónapja
I hope one day I will be able to get through this workout without taking 1000X breaks
Brigitte Gacsado
Brigitte Gacsado 2 hónapja
Pam pleas workout program 🤗
Helen Kosta
Helen Kosta 2 hónapja
KK lets try it Day 1 ✓
Marjia 2 hónapja
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
Marjia 2 hónapja
@malia I'm still sore but very very tiny bit. Haha
malia 2 hónapja
omg haha i feel your pain (literally :o)
Sára Michalčíková
so no one is going to talk about how hard is to walk after this workout?
Henrietta 2 hónapja
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