15 MIN PILATES WORKOUT - Slow Full Body Toning / knee friendly, low impact
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- Опубліковано 10 січ 2022
- Floor Only ♥︎ a Pilates-inspired workout that is slow (still hard) and a wonderful mix out of strength, balance, stretching & a serious buuuurn! / Werbung
yay a new type of workout on my channel! I'm super interested to see if you like this :) I think it's a wonderful way to switch things up and feel a bit more "graceful" while doing slow & strong exercises. It's amazing to tone, sculpt and strengthen your body in a more relaxed and less sweaty way. I already used a lot of Pilates-inspired movements in other videos - but here is a full version!
▸ no need to stand up
▸ no squats, jumps or mountain climbers
▸ muscles trained: Core Strength, Abs, Booty, Outer Thigh & Arms
PS: I personally especially enjoy the stretching moves in between the strength parts. What about youuuu?
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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 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/GetActive
1. Benson Boone - GHOST TOWN
2. Ckay - Emiliana
3. Ella Henderson - Brave
4. Madonna, Sickick - Frozen
5. Teddy Swims - 911
6. Pink Sweat$ - Nothing Feels Better
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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. - Спорт
![[柴犬ASMR]曼玉Manyu&小白Bai 毛发护理Spa asmr](http://i.ytimg.com/vi/0TsXQ7z2Dh4/mqdefault.jpg)
💗 Who can remember the actual "sounds" when filming the video? 😂 The intense construction works so Dennis had to scream "3, 2, 1 - BEEEEEEEP" because I couldn't hear the timer anymore? 🤬 I shared that on my Insta Story. Still laughing when I think about this!
I still remember hahaha
haha, that was the exact opposite vibe for Pilates
I can remember that was so funny but poor Dennis voice 😄
Yesss😂 i remember i still laugh😅
Hahahaha that was so funny, and you look so peaceful, you can play poker Pamela 😂😂😂
This was actually my first workout from a 6month break in order to recover my period and recover from an eating disorder. I'm still not there yet but I managed to get my period back and have been holding a stable eating pattern. And now I truly want to move my body in a way that feels good not to change my appearance! To everyone out there fighting you got this and you're incredibly strong!!!
Same here...i stopped doing hiit and those cardio workouts because of the same reason and now i am doing yoga and pilates workouts.......❤️🥂
Yay so happy for youuu proud of you
That's such a great achievement, got my periods back recently too and Pampam's here to help me be comfy with my body in a healty way ♡
Thank you for sharing and well done! Lovely reading these comment
Yes!! That's such a big achievement. I am soooo proud of all of you
More pilates workouts, please!!! Thank you, Pamela!
Same here, more Pilates, I love the variety of Pam’s channel. 👍✋
I agree!! Would love more like this ✨
Yes!!!
Here I'll show you in less than 2 minutes how you can eat healthier.
@@MdoubleHBxx lol stranger on the internet, what qualifications do you have? What do you look like? What is your diet? Are you in good shape? Maybe we will put you on the list. And by the way, aren't you the guy who kept obsessively leaving messages on Jennifer Lopez videos saying ’’she's my girlfriend and we copulate’’
Me after 3 minutes: oh, that’s easy.
Also me the whole following workout: stopping every 30 seconds to try to survive
SAME
same!!!
Sameee!!!!!😂
Same here😭
Same
this is my first pilates workout. it was challenging in some parts but at the end i felt very proud of myself. i will be coming back!
I'm proud of you too!!
did u see any results?
yet you disappeared from humanity
I’m Proud of you
@@jood3175 IT HURT BUT HELL FUCKING YES. do it for a week, its greattt
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
This girl can make me cry without saying a single word.
😂 same here
This is a really well rounded workout, lots of different muscle groups being targeted🥰
@@MdoubleHBxx not the list of consideration 😭
@@MdoubleHBxx "sufficient intelligence" LMAO
@@aja6724 ikr 🙄
@@aja6724 now I'm curious to know what that deleted comment said
@@leelya6272 it was about someone that seemed really desperate about getting a gf and he wrote a whole ass paragraph of how he wanted his gf and said something like 'if you're all of this then reply to this comment and I'll put you on the "liSt Of cOnSidEraTioN" :)
oh god my arms are way too weak to perform those side planks. with breaks, i've still managed them though! but i think i kinda nailed the sit+breath exercise:DD
yes, side plank: hard
my legs and arms were trembling during those side planks 😂 had to lay down for a sec haha
I love that Pamela always changes up her types of workouts so we are always trying something new and never getting bored 🥰 Thanks Pam, this is the best way to end my busy day, getting time to breathe and relax while still have a nice flow and sweat.
Same!
The side plank section...omg I thought I'm dying. Thank you Pamela!!! Really enjoyed this workout
as someone with an ed & tired and dizzy constantly, AND rlly unathletic, im just gonna work my way up until i can finish this and do it properly 😭 i feel ashamed that this is considered low impact and slow because my body is aching omg
I also have an ed and even if I'm not really unathletic i find it challenging, don't feel ashamed for having trouble lasting till the end ! Everybody is different, and with work you can achieve it, I wish you a great recovery because we all deserve it, stay strong :))
just remember low impact does not equal easy. it just means there’s a lower impact on joints.
Slow doesn't mean easy, it just means strength training rather than cardio.
just a little reminder that low impact and slow does not equal easy, it just means that this workout is not too hard on your joints and you dont have to jump around and stuff like that! Please never feel ashamed that you struggle with something, what matters is that you are trying and not giving up! Trust me you are doing amazing! Dont push yourself too hard and allow yourself to rest! Sending lots of love
You got this! Don't feel ashamed, there's nothing to be ashamed of. Take it slow, be kind to yourself, it will get better, trust me, I've been there.. Sending you all the warmth from the bottom of my heart 💕
Pamela: 🧘🏼♀️😌🤍
Dennis behind the camera: BEEEEEP!
This was a difficult workout, but a very effective one. Time flew by during it. Thank you Pam ❤️
@@MdoubleHBxx this is the funniest comment I’ve ever seen
@@MdoubleHBxx so how many candidates do you have now ? did you find one ?
I do this 3-4 times per week after weight training and I’ve noticed such a big difference in the last couple months 😁
Hi, can you tell me please if now you’re still doing it and it’s really work ? You’ve see a lot of changements ?
Hi, i was wondering, did this slim down your arms? bc ive wanted to try this but most work on everything but arms:)
@@emma_marie215 yes I think it has made a difference! arms have always been my biggest insecurity so I always take notice when they change
@@99annamarie hey i just started pilates today and i wanna make my arms more defined(and toned), like how you would achieve with weight training..is that possible with a workout like this?
Table top lift + toe touch 0:10
Downward walk dog 1:43
Plank + pike 2:10
Table top + child pose 4:41
Ab lean + butterfly 5:15
Lean back + cross crunch 6:10
Reverse plank 8:41
Wow! This is easily my favorite workout she has ever created.
Recording down my results to check if I made progress!
(I also do yoga and isometric workout!)
Day 1: had to take A LOT of breaks. Sweating profusely but managed to finish. 😅
Day 2: My body felt sore before and after doing it. Side planks were easier than before. Took only 3 10 second breaks. Easier than before tho! 😂
Day 3: finished faster than before. Side planks were so hard this time. My belly and arms are really sore. 😊
Day 4: no soreness! I think I’m getting used to it. It’s becoming easier but I sweat a lot this time I think it was because I had a heavy meal before the workout 😂
Day 5: skipped. Promise it won’t happen 😊
Day 6: was easy and I didn’t sweat as much. My abs are starting to show I can see two lines on the side coming down! 😊
Day 7:My armpit fat is going away tremendously. I see my hourglass figure is more defined.I feel healthier and had much more energy throughout the day. I look forward to doing the exercise unlike before.
Day 8: my legs look slimmer. I still sweat like crazy. Definitely going to continue doing this.
It’s been a year and I forgot to update but I did this workout for 2 months and notice a bit of results. The big change that led to me losing 20kgs wasn’t this workout but calorie deficit mixed with cardio and sometimes Pilates workouts! I only noticed big change when I watched what I ate!
Thank u for sharing your expérience
@@rayhanere3151 your welcome!!
Keep posting these! You got this ❤
keep going !! you got this
you got this!!
this was my first time doing pilates and jesus chrost if this is low impact i don’t even wanna know the intensity that all the pilates fanatics do oh my god💀 this killed ne but i actually really enjoyed it
This is NOT A LOW IMPACT!!! i think they need to know tlthe level or some options for exercises
To much pression in the same aere for to much long time... for me its a No 👍 (im a Fitness instrutor btw)
this is pure perfection, it made me motivated to begin day 3! it feels like a warm up, strength training and stretching at the same time! ❤️ thank you, Pam!
@@MdoubleHBxx man ...wft ?
@@MdoubleHBxx you must be prepared for wait long time to be able to creat that list;)
@@MdoubleHBxxstfu!!
i reported you
@@MdoubleHBxx man you okay ?
@@MdoubleHBxx I wasn't asking about your health. I was asking why did you put that you are looking for a raw vegan girlfriend? This is youtube not tinder
I literally am looking forward to walking up tomorrow and doing this before coffee ☕ music, colors and looks are perfect as always ❤️ so grateful for you Pammie 🌹
Yesss I love a good pilates workout
I’m making my playlist before bed and so excited for tomorrow
@@JaclynFit me too!! I just recently got into it and am now obsessed! So excited Pam created one 😻
@@fuscia13 that's such a good idea! No more procrastinating 💪
@@MdoubleHBxx is UA-cam now a dating app?
THIS WAS HELL MY BUTT CHEEK WAS SO SORE DURING THE SIDE PLANK but the stretches at the end really made it very peaceful and wholesome thanks again for this wonderful workout Pamela!!!
This is so aesthetically pleasing. The fact that the clock matches the mat and the leggins is such a nice touch. I for some stupid crazy reason prefer workouts that are looking pretty. I'm gonna add this to my workout plan!
This Pilates workout is a good way for allowing ourself to take relaxation after we have done a lot of exercise.
I used to be a fan, but after doing this masterpiece I‘m a whole airconditioner!
Nobody looks as good during this workout as Pamela does! Such a challenging workout to do with so much grace.
Holy mother, it’s my fist time doing pilates and wow, I feel like I can die, AND ITS LOW IMPACT, god I’m gonna do this all december and january to see my body change
any updates?
SO EXCITED TO TRY THIS TOMORROW! I hope you do more types of workouts aside from the "classic" or "usual" types we do.
@@MdoubleHBxx no one gives af about ur consideration
@@MdoubleHBxx 😂😂😂😂😂😂😂😂😂
@@MdoubleHBxx Do you only have ONE reply for comments targetted towards you?
PEOPLE WHO ARE JUST STARTING (like me😁) IMMA SAY THIS ONCE AND ONCE ONLY:
YOU ABSOLUTELY DO *NOT* NEED TO FORCE YOURSELF TO DO THE ENTIRE 15 MINUTES IN ONE GO. I just started 3 days ago and I take breaks in between every 4. I still haven't finished the whole 15 yet! A little everyday counts. You just stared don't force it or you'll hate it. You can't go from 0 to 100 overnight! Take your time, enjoy it and you'll be able to do it easily and you'll see results. Slower than others but more effective. Treat your body nicely and it'll treat you nicely.
Xo,
A stranger
🤍
Okay but can we appreciate that Pam gives us new videos + meal plans+ workout plan for free every week, girl we don't deserve youuu, thank u so much💖
She is like our Savior, we love u Pam💖💖
It’s to the point that I not only do Pam’s exercises but also randomly play her videos to watch. I don’t know why but it’s so calm and relaxing to watch her exercising elegantly with nice backgrounds & music
An efficient and relaxing workout ! As a person with chronic pain I can't hold plank for that long but I still managed to finish it by staying on the floor for the leg part at the end
I, too, have chronic pain. It's so nice to find workouts I can do. Most of the time I avoid working out because it makes me feel weak, so it's awesome to find low impact workouts that I'm able to execute.
YAY IM SO PROUD OF YOU GOOD JOB
Love how we just unblocked the butterfly side plank (side plank+ knee opener), this girl is getting crazy with the multiverse of planks 😂❤️❤️
Hiiii
HAHAHAHAH
This is such a good video, it’s so relaxing and enjoyable! vibes are just amazing and my day is now 100% times better!
Hiii
Yess!
Wow. I thought this would be easy. I am so out of shape!!! I LOVE how there is no instruction!🎉
I love when I’m training and stretching at the same time, perfect combo, thank you Pam❤️
Pamela, i‘m so happy for this new pilate series on your channel because my balance skills are really not it, i tend to fall during balance exercises so often! 🤣
this workout is really effective. I've been doing this for 3 days and I can see the difference in my body!
Updates?
@@kristinepolukejeva1781 I'm still doing this workout and now, I see my waistline smaller than before. btw, my waistline is 27 and now, it's 24 inch.
Relaxing still not easy. Love the music and the slow moves. After long weeks of no training, it's made me motivated again, thank you❤
I looove this. I've been waiting for this since you shared it on your IG stories. You are amazing. Thank you for all this.
You don't know how many lives you save.
💗💗💗💗 sending you love
Did this workout...ah I can breathe ...it felt so peaceful.
I appreciate that you've branched out you amazing channel to include more variety 😀
❤
so happy to hear 💗💗💗 have a wonderful day!
@@PamelaRf1 I have strech marks on my arm how to get rid off
@@abhijeetkumar1808 you cannot get rid of stretch marks, it's impossible. Stretch marks is just scarred skin. It is there because your skin has stretched. You cannot possibly remove stretch marks through workouts or common whitening creams.
@@abhijeetkumar1808 you need to apply bio oil daily and it will make them less visible and YES it can be unsealed after a period of time if your consistent you can't get rid of them through excercise though
@@riannadohertyy7246 🙏🙏
I was shaking with the effort of those side planks.
Wow, felt the last planks so much! To be honest, they were harder for me then some intense workouts. But I´ve never tried pilates before and I absolutely love it! Thank you so much Pamela
Pam, this is my first comment on any of your videos and I just wanted to say that this was beautiful. I felt so happy and free while breaking a good sweat and slowly feeling the burn. You're a healer of souls ❤️
I love this!!! This mix between stretching and strengthening is a perfect workout!! I absolutely love the music you choose for the workouts. Always soooo good! Thank you for everything. I'm already training for two years now and I'm feeling amazing 😊❤️
Finally I found the best Pilates video!!!!!! The music is really uplifted me, let me excited and full energy, because I don’t like videos when pple keep talking it’s a little bit annoying 😅
The exercises were so good, easy to learn and do
I’m writing my comment after one day and I really feel like my body has responds and excited to go on
Thankkkyouuuuu so much Pamela 💗💗💗💗
Im at an intermediate to advanced level at pilates and i have to say i struggled through the side leg lift series that was quite the challenge! Way to go pamela for bringing on a challenge to all!
Much needed workout after yesterday's booty day, love having some pilates/yoga inspired workouts in between the harder ones
This is my favorite video of all Pamela's videos! There's only one move I can't do the way she does in the video but I still try everytime. This video is challenging but also very rewarding and I like the "calm" feel of it. I do it every week.
I really like instructed “sit and breathe”
I came to this workout because I felt angry, frustrated, and sad. I never take time to breathe or relax during workouts and I did this as a warmup. It really really helped me refocus and get out of my bad headspace.
Thank you~
Slow workouts are so effective! Thanks for sharing.
Please make a 30min intense pilates workout too!!
The best Pilates workout ever, have been training for almost 5 month EVERY DAY, it helps not only to keep the body in a good shape, but also relieves stress 🫶🏻 thank you Pamela so much ♥♥♥🫶🏻🫶🏻🫶🏻
Greetings from Armenia, Yerevan 🇦🇲♥
Besides "relax", "sit and breathe" is now my favorite pam exercise!
I just had to deal with some relationship drama on the phone earlier, and doing this workout really helped calmed myself. Thank you so much Pamela, not only you help people physically, but you also help us mentally and I appreciate that💖🙏🏻
I love your workouts because most of them start really slow and get really intense in the middle and end really slow!
that was great, thank you Pamela!
I love the "sneaky" exercises where you think you are training the side abs but the outer thighs are the ones actually burning!
looking forward to practising more of these!
I thought i was the only onee
@PamelaReif you rock!!! I am 46, a former marathon runner, and have improved my body and mind in the last year thanks to you! THANK YOU! My family is joining me now, training together with you. Even my 9 year old!!! Forever grateful
I’m waiting for palates without talking. Awesome!🙏👏🥰
able top lift + toe touch 0:10
Downward walk dog 1:43
Plank + pike 2:10
Table top + child pose 4:41
Ab lean + butterfly 5:15
Lean back + cross crunch 6:10
Reverse plank 8:41
Side plank + knee opener 9:15 x2
Rotation + knee opener 9:47 x2
Crunch + reach out 10:13 x2
Hold + leg pulses 10:53 x2
Hold 11:11 x2
leg stretches left and right
My legs went numb after completing this amazing workout. As a music nerd I was feeling relaxed while listening to those slow melodies. Nothing to say further except for my gratitude to all of your aesthetic and effective workouts. Hope to do something new in the future!
Those leg side planks were intense and so did Pilates regularly. Will be adding this to my daily routine, thank you Pamela❤
Thank you for this wonderful routine. I am 47 and pretty unfit when it comes to cardio, though Yin Yoga and gardening fit. This is the perfect, gentle, and challenging workout for me. All your videos are so easy to follow, they are inspiring and just fabulous. Thank you.
Love this lady , and the music choices are diverse 👍🏼
I really appreciate your workout style
Quite, but with some nice music, gently, but also difficult
You're just like a good friend of mine who wants to help me with loosing weight but don't want to disturb during workout, so all tips are silent and cute
You do all of exercises with me and don't yell loudly or something
It's exactly what I need
Thank you sm 😭🧡
This is my first workout after i stopped exercising for 5 months due to school. I gained some weight, but at least i think im healing my relationship with food in the middle of this chaos. I was underweight in 2021 and didn’t exercise to feel good but to be skinny. I still want to lose some of the weight I gained but i don’t want to become obsessed over it. I want to feel stronger and refreshed. This is really a start over.
please Pam, give us more workout like this! It's like you are still working out but also you are stretching in the same time! wow!
Such a great workout, had me sweating and shaking. My first pilates workout, thank you for the great content.
Wow, this workout was relaxingly intense 🤣over before I knew it! Thank you, Pam! 💗
I really enjoyed it. It's way more intense than it looked, I wasn't expecting so much burn from a slow-paced workout.
I am back after a LONG break I had to do to recover from ED and negative body image, I am excited to start this journey with you (this time in a healthy way :)) Love you
Hey Pamela!
I have been doing this workout for so long and it’s amazing!
Months ago it was really difficult but now it is really easy. I always squeeze 20 minutes in my evening/night to do this!
It has helped with my core strength and even improved my flexibility!
Thanks Pamela!! 🫶🏼
hii i was wondering if it helps with sliming your waist
@@nevaokti949 I would say so! It also helps strengthen your core and your muscles! It’s very helpful
Love it already, there’s no way Pam is going to disappoint us👏🏻
Those leg lifts were tough! Beautiful environment 😻
First work out done!🎉 but those side plank excercises were very challenging for me-hoping to get better at them🏋️♀️ Thank you Pam for these wonderful excercises. One down-a life to go🙌🏻
[Updating everytime I come past this workout]
Week 2 of 2022 - Day 3 (30 Min Plan): LOVED IT! I had lots of fun doing this workout. It actually targeted a few weak spots, like side planks, which I had a hard time holding up, but nonetheless it was a great start for the day. I feel really energized now!
Oh, and I absolutely love the butterfly lean back. SO graceful!!
Great exercise! Looks very easy, but once you actually start doing it you know how challenging it is!
This workout felt so therapeutic instead of just a quick movement to get in my workout for the day it felt very calming in the end 💕 will be doing this every day
First off I NEVER do palates for some reason but I loved this! Second I LOVED the music in this video!! I loved it!!
I LOVE this workout! It's perfect for when I want to work out but don't have a ton of energy, because it's SUPER relaxing and doesn't really take much more energy than just stretching, but still targets a bunch of different muscles! Plus I like how it combines some stretching with strength exercises and how it helps work on balance too (I could use better balance haha)
I am looking forward to more Pilates workouts :D
i hate that i easily get discouraged when i stop or take breaks during a work but wow this was difficult for me & keeping the side plank, at least im here & trying though❤️❤️thank u for ur videos
My first workout for Pilates! I hope I get to try again next week, my right arm side seems weaker than left, but then again, started with left side first. Let’s see how it goes! Thank you Pamela! Technically my first Pilates unlocked 🥰
I have been watching her videos for years and I am absolutely thankful for her sharing her videos and helping us.
Pamela you really want to kill us😂 thank you though😘
this is my very first pilates work out (after months of following all of pamela’s at home normal workouts) and that was so good! it was a bit challenging at certain points, but what workout isn’t, haha. i’m definitely going to be incorporating this into my routine a lot more! i love how slow placed but still really intense it is. thank you, pam!
Thank you for adding the music details too!
Thank you sooo sooo much for your hard work and creating these videos. Not only is the music wonderful every time, but I’m progressing through several injuries that not even physical therapy could help.
You’re a goddess.
So hard but so calm…you’re truly amazing❤️please never stop!
love this!! yesterday’s booty day was killer so this gave me the stretches i needed! good way to practice balancing too lol! thank you Pamela! you are God-sent!
Decided to try Pilates since I’ve seen other people with great results. I’ve been weight lifting for 3-4 years and this killed me!
I think I will make it this time after I've been going down for almost an year. Your workouts are my therapy and I was away from for almost an year and so....and I guess I will be damned if I leave my therapy this time. Thank you for these sessions ❤. With love!
Thanks so much for the all floor pilates workout! Please do more of these and more with upper body toning! I love your videos, they are so much fun!
I just love the new workout. It's the perfect combo of intense exercises and relaxing elements! 😍💪🏼
I’ve been feeling very burned out, depressed, anxious, hollow and emptiness lately for an extended period of time… Technically losing interest in hobby that I used to enjoy like dancing and shuffling … I just wanted to sleep or lie down everyday after work… Sometimes I even feel anxious knowing that I should achieve something but I ended up doing nothing and feeling anxious for doing nothing…
But this 15mins Pilates made me feel accomplished even though I used to do much higher impact workout… gradually hopefully I can go back on track
This is my first ever pilates workout I've tried so far from being inconsistent. I've had so much fun with this video and I will probably do this every morning.
This workout is just what I needed today! 😃 I recently had ankle surgery and have been trying to find low impact workouts I can actually do. This was perfect!!!
Please, more pilates training!! It is great workout and with you this is the best! Thank you!
more pilates PLEASE this was my favorite workout. thank you so much Pam, you’re literally the only fitness influencer i watch because your videos are just that good!!!! love u
Wow, BRAVO! 😇 Ich hab dieses Workout soooo genossen, genau das richtige nachdem man sitzengelassen wurde...DANKE🥰
This exercise felt so difficult. I only stopped working out for 2 weeks and I feel like a beginner.😩
in the same situation😭😭
Lucky you it's been a a few months for me 😅
Me too😂