10 MIN STANDING LEGS PILATES – Butt, Thighs & Calves / flowy, slow & intense I No Equipment

10 MIN STANDING LEGS PILATES – Butt, Thighs & Calves / flowy, slow & intense I No Equipment

October 22, 2022 0 By FitnessTips

A Pilates-inspired workout ♥︎ A slow way to make those legs buuuuuurn! / Werbung

Welcome to the Maldives, once again.
And yes, all I did during this vacation was filming 15 workout videos 😀

This is also our first STANDING Pilates Style workouts. I combined new movements & adapted known exercises to more „soft“ versions. With flowy arms, going up on the tippy toes, etc. 🙂 everything comes with a twist here!

▸ all standing
▸ no lunges, no jumps
▸ flowy & soft movements
▸ slow strength
▸ booty, thighs, calves & stretching

– SQUATS: make sure to push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
– SUMO SQUATS: make extra sure to keep your knees stable. Don’t let them collapse inwards. Think about pushing them out / keep them in line with your toes.
– TIPPY TOES: a little extra, that will include the calves. Go up all the way to really squeeze those small muscles 🙂


If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


➞ 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. Ian Hooper – Here to Stay
2. René Miller – Concrete Heart
3. Provinz – Diese Nacht
4. Mausio, Bibiane Z – Trapped


Business Contact:

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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.