15 MIN PILATES WORKOUT – Slow Full Body Toning / knee friendly, low impact


by Pamela Reif



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?


➞ 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. 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

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.


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  1. Pamela Reif

    💗 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!

  2. Amy Wolf

    Thank you Westworld clone.

  3. Sam Leal

    i’m feeling a weird strain on my knees when i do the side planks, am i doing it wrong?

  4. Clare C

    Started out nice and easy and by the last quarter I was pausing to take breaks lol awesome short workout thanks!

  5. kauigirl808

    If this is low impact, Im SO out of shape lmao I died.

  6. Ajeng Mona

    Dang that hip didnt move a single inch 😣

  7. MonSi Simona

    Hello! Thank you for you amazing workout! Could you please make more Pilates workout? Thank you 🙏🏼❤️

  8. Rebelia

    day 1 8 minutes

  9. elvy

    side plank is killing me

  10. anastia

    я шо одна чуть не вмерла?

  11. eoyy

    pls do more pilates!! loves this 🙂

  12. Wilson William

    What a calm music. But, there’s no break between the movement. Really? Not recommended for the beginner

  13. Evie Rose

    I’m recovering from a knee injury so excited to try this and start getting some strength back!!

  14. Hala Moaid


  15. J West

    Why are my wrists so tired… do I need to do more wrist exercises before trying this? And if so what would that be

  16. D Chinju

    I dint know we had a workout like this. This builds strength better than quick workouts. I will go for it when I am not in the mood for weights.

  17. Leah Baiu

    my wrists are killing me, does anyone have any tips & tricks on how to avoid that?

  18. Erika

    Such good songs


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