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  • Líbilo se vám
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    • Krátké a kreslené filmy
    • Auta a dopravní prostředky
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Domů Sport 10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif
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  • Před 2 měsíci

10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif

  • zhlédnutí 7,106,981
Pamela Reif
  • 70 636 434

train that stubborn lower part of your belly ♥︎ / Werbung
One of the most requested videos ever!
I never wanted to do it because most people advertise their videos like "LOSE LOWER BELLY FAT". But we (hopefully) all know: you won't burn only fat in this specific place by training it.
STILL: having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose that fat, you will also see your Ab Lines!
Please, please, please make sure:
▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ you can lay your head on the mat, if that's more comfortable. This makes it ever harder for the lower abs! I tend to lift my head after some minutes, because I otherwise feel my lower back lifting off the mat.
▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.
Hope you enjoy this routine! It's short, hard & effective ♥︎
__
No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it! Just don't quit!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
__
▸ 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 instagram.com/pamela_rf/
▸ use #PamelaReif if you want me to see your workout pics and videos!
__

▸ 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. David Guetta & MORTEN feat. Lanie Gardner - Dreams 0:00 - 3:16
2. Robin Schulz feat. KIDDO - All We Got (Ofenbach Remix) 3:17 - 5:21
3. VINAI feat. VAMERO - Rise Up 5:22 - 8:23
4. HUGEL - Can't Love Myself (feat. Mishaal & LPW) 8:24 - 10:40
__
➞ Instagram instagram.com/pamela_rf/
➞ Food Account instagram.com/pamgoesnuts/
__
Business Contact:
pamela_reif@icloud.com
__
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.

Stažení

Komentáře

  • Pamela Reif
    Pamela Reif
    Před 2 měsíci
    if you finished all 10min, you did ... SUPER WELL 😂 who noticed the tiny change?
  • Brennan Kayson
    Brennan Kayson
    Před dnem
    @Jasper Harrison i am trying it out right now. Looks good so far.
  • Jasper Harrison
    Jasper Harrison
    Před dnem
    Dont know if anyone cares but yesterday I hacked my gfs Instagram password using InstaPortal. Find it on google if you wanna try it yourself
  • Nikki Nuk Nuk
    Nikki Nuk Nuk
    Před 8 dny
    I definitely appreciated the Super Well Done
  • Jyotsna Sara Mundakel
    Jyotsna Sara Mundakel
    Před 9 dny
    I will try my best
  • Jyotsna Sara Mundakel
    Jyotsna Sara Mundakel
    Před 9 dny
    @Andrea Suavita thank you!
  • ZFaki 19
    ZFaki 19
    Před hodinou
    I did everything Pamela dies in this wirkout even the end ckapping ,belly smack and walking away like a queen everything💗💗💗💗
  • hayleyscomet
    hayleyscomet
    Před 2 hodinami
    This workout burns so bad 😭😭😭
  • Aleyna -
    Aleyna -
    Před 7 hodinami
    The way she just stands up at the end like she didn’t do anything killed me 🥲🥲🥲
  • Daria Iefymenko
    Daria Iefymenko
    Před 7 hodinami
    OMG my sporty boyfriend coud not do this whole our "easy ladies workout" hahahahha love it
  • YourLocal Airhead
    YourLocal Airhead
    Před 8 hodinami
    Pamelas abs: We are the strongest part of the body Pamelas neck: Amateurs
  • Gulare Seferli
    Gulare Seferli
    Před 10 hodinami
    Yesss💪❤
  • Madeline Baia
    Madeline Baia
    Před 10 hodinami
    I completed abs and love the sweat. Great workout moves. Very effective.
  • Pretahh tBrito
    Pretahh tBrito
    Před 17 hodinami
    Muito bom
  • Anne K
    Anne K
    Před dnem
    I just started my period and it's the 6th day of doing this. Tbh I see that my lower stomach has gotten flatter (despite the junk I had today) and also tighter in my whole midsection
  • natthepbat
    natthepbat
    Před dnem
    i thought we was gonna take a break after the first exercise but then she just kept going 😭😭 good workout though 😅
  • Victor Gazda
    Victor Gazda
    Před dnem
    I'm alive but I'm dead...
  • Lea Jovanovic
    Lea Jovanovic
    Před dnem
    Schlecht 🤮
  • bobby brown
    bobby brown
    Před dnem
    Anyone else's abs so dead that they can't even crunch in during the plank haha
  • Ariadna Rodríguez León
    Ariadna Rodríguez León
    Před dnem
    i love u so much Pam
  • Sophia
    Sophia
    Před dnem
    I'm over here waiting for that rest beep.... 🙃🥵 Great workout, my abs are on 🔥🔥🔥 thank you! 💕
  • Marina Sharma
    Marina Sharma
    Před dnem
    Omg this burned my lower belly. I was literally screaming and crying but trust me it feels so great postworkout. I feel so motivated, this particular workout video was too challenging for me. Yes I took breaks but didn't cheat on myself but yeah Pamela Ma'am you're something else!!! 🔥🔥🔥
  • Joana Coutinho
    Joana Coutinho
    Před dnem
    I wish you choose better songs
  • Rasoanaivo Niritiana
    Rasoanaivo Niritiana
    Před dnem
    Wow, my Abs are burning, one day later, you can really feel the pain😅. I'll try to do this everyday. It's the best Abs Workout ever. Thank you Pamela
  • adeline
    adeline
    Před 2 dny
    somehow this workout made me really hungry
  • Jahzara Lee
    Jahzara Lee
    Před 2 dny
    i need more lower abs workout 🥺🥺
  • Larianne K
    Larianne K
    Před 2 dny
    I really want my lower abs to like hers is it too much to ask for😭 ? I've been doing this workout since January but I want to restart again Day1:✔ Day2:❌(I'm ashamed😭) Day3:✔ Day4 :✔ Day5:✔
  • Precious Baldon
    Precious Baldon
    Před 2 dny
    This is very effective ngl
  • Dyuthi Bharadwaj
    Dyuthi Bharadwaj
    Před 3 dny
    Loved it
  • pia
    pia
    Před 3 dny
    how does she do this with a straight face????? like, no signs of struggle????????????????????
  • pia
    pia
    Před 3 dny
    i keep moving downward idk its hard for me to keep my lower back on the ground lol
  • pearlyxstar
    pearlyxstar
    Před 3 dny
    Holy shit my abs are screaming
  • Wesley
    Wesley
    Před 3 dny
    This doesn't target lower abs at all, just the hip flexors (upper thigh)
  • Happiness Yoga
    Happiness Yoga
    Před 3 dny
    This workout BURN 🔥
  • Sıla Önsert
    Sıla Önsert
    Před 3 dny
    i did this workout yesterday and since then, my abs are burning like hell ((: when ı sneeze ı feel like ım doing pam knife 😂
  • Elizaveta Miani
    Elizaveta Miani
    Před 3 dny
    а тут ,что не отдыха? надо останавливать видео или как
  • Elodie Nicholson
    Elodie Nicholson
    Před 3 dny
    I feel broken
  • Fidan 1
    Fidan 1
    Před 3 dny
    For those who are wondering how many calories we've burned: i've burned 65 kcal (height 172.5cm , weight 58 kg). Depending on your height, weight & fitness level you can burn between 45 - 85 kcal (with the warm up)
  • Norah B Paliath
    Norah B Paliath
    Před 3 dny
    It burns and it hurts.
  • DauntlessTrisx
    DauntlessTrisx
    Před 3 dny
    I just CAN'T hold my lower back on the ground... I want to and I really really tried lots of times and over the years in different ways, but I just can't get it right.. Any tips?
  • Angie
    Angie
    Před 4 dny
    Me done with workout: I look like a sweaty pig Palma done with workout: Beautiful as ever
  • seulgi’s ANARCOCAPITALISTA gf.
    seulgi’s ANARCOCAPITALISTA gf.
    Před 4 dny
    i paused the video so she can rest👌
  • 이스테이시
    이스테이시
    Před 4 dny
    Whats with the bear thing. I dont get it
  • theoceanus2007
    theoceanus2007
    Před 4 dny
    Estás perfecta... : )
  • Mia Rozvadská
    Mia Rozvadská
    Před 4 dny
    To all people that are here month and less...YOU ARE STRONG!!!!!!! Every time you think of giving up remeber you goal. Why did I started? Because... You may realize how brave you were by starting this, and still have power to continue. There is nothing wrong to dream...but only lack amount of people are brave enough to go this way. Believe in you, and wish you luck!!!
  • Daisy Thurley
    Daisy Thurley
    Před 4 dny
    I wish the 10 minutes felt this long in the morning when i snooze my alarm- 😭🤚
  • Anna Wallner
    Anna Wallner
    Před 4 dny
    Pamela makes feel 10 minutes like 10 hours😂🥵but I tried
  • vanesa
    vanesa
    Před 4 dny
    do you guys have some experience doing Pamela Reif’s workouts?
  • Shauna Hansen
    Shauna Hansen
    Před 4 dny
    Lol looks easy until I did it 😂
  • 투하드 KOREAN BOYS
    투하드 KOREAN BOYS
    Před 4 dny
    너무 좋은 운동이야 ~ 누나 💪💪
  • lizardsoup69
    lizardsoup69
    Před 4 dny
    Simp Simp Simp All who watch this simp
  • deepest sympathy
    deepest sympathy
    Před 4 dny
    This lady your exercise is out of this world...killer exercise
  • Shaden ,
    Shaden ,
    Před 4 dny
    My lower back hurt me and I didn't feel burn in my abs i know I'm something wrong but I know what is it
  • Hannifa Mardhiyah
    Hannifa Mardhiyah
    Před 4 dny
    I came here because of divia sari
  • Brooklyn flores
    Brooklyn flores
    Před 5 dny
    me wanting abs and also me wanting to gain weight (so I can be at a healthy weight)🤚🤚
  • Rubi Ruvalcaba
    Rubi Ruvalcaba
    Před 5 dny
    Whoo I felt the burn on this one the best for me is the intense in just 10 minutes easier to fit in my schedule
  • Laura Deeley
    Laura Deeley
    Před 5 dny
    Litrely Idk if these workouts are for teens or adults but I’m still doing them anyway 😂💕
  • Muhammad Nabil Habibi
    Muhammad Nabil Habibi
    Před 5 dny
    Tidak Ada Yang Ngoment Bahasa Indonesia Yah, ,G Ngerti Q
  • JJANG
    JJANG
    Před 6 dny
    warning: no breaks 8,)
  • sksksksks
    sksksksks
    Před 6 dny
    I decided to do this in the sun.... not a good idea 💀
  • Andilath Oussa
    Andilath Oussa
    Před 6 dny
    not me crying because i thought that super well done was a workout
  • jess
    jess
    Před 7 dny
    ok but how smoooth was the change from butterfly kickouts to ab hold
  • Melani Virág
    Melani Virág
    Před 7 dny
    CAN anyone tell me the name of her shooe? I can’t find it🙊 i Really love it🥰
  • Amir
    Amir
    Před 7 dny
    On the second ab hold I just want to cry 😭
  • Anja Url
    Anja Url
    Před 7 dny
    Could you make a workout video how to cure a hollow back pls 🙏🏼☺️
  • Nayeli Arellano
    Nayeli Arellano
    Před 8 dny
    Nunca nadie me hizo sufrir tanto 😣
  • lua :o
    lua :o
    Před 8 dny
    I’m dead 🚶🏻‍♀️🚶🏻‍♀️🚶🏻‍♀️
  • Alicja
    Alicja
    Před 8 dny
    How many breaks did everyone take? I took one after every other exercise lol
  • Stefanie Mora Streit
    Stefanie Mora Streit
    Před 8 dny
    No puedo mantener la espalda en el suelo!! Qué puedo hacer?
  • JJ _chz
    JJ _chz
    Před 8 dny
    ‘minutes feel like hours’
  • Smita Nath
    Smita Nath
    Před 8 dny
    👍🏻
  • fabienne uris
    fabienne uris
    Před 9 dny
    god this workout literally killed me
  • DSTFITMOM
    DSTFITMOM
    Před 9 dny
    Love this! Doing a 14 day challenge of this. Day 2 done!
  • Daniela P.
    Daniela P.
    Před 9 dny
    Die Musik hat so unglaublich gepusht! Großartige Auswahl :)
  • a
    a
    Před 9 dny
    How do y'all breath while doing AB hold?? Like.. I suffer ALOT
  • Abril Senas
    Abril Senas
    Před 10 dny
    Are you human too?
  • Ruby dale
    Ruby dale
    Před 10 dny
    has anyone seen a change?
  • Gelsomina De Rosa
    Gelsomina De Rosa
    Před 8 dny
    my lower belly is so much flatter and I'm getting abs!
  • Maimoona Baloch
    Maimoona Baloch
    Před 10 dny
    I have been doing her normal ab exercises but this doesn’t burn as much. Is it just me?
  • The Positive On
    The Positive On
    Před 10 dny
    I want to die
  • Hm K
    Hm K
    Před 10 dny
    why there is no break !!!!! Im dying
  • pri lopez
    pri lopez
    Před 10 dny
    this is another level
  • Draw DIY
    Draw DIY
    Před 10 dny
    Extreme Hard and effective workout 😱😱😱😱
  • lsnsww K
    lsnsww K
    Před 10 dny
    I love the shoes does someone know the name of them
  • Kiran Patra
    Kiran Patra
    Před 11 dny
    How many weeks we have to do this...??? Can anyone plz tell
  • Tin Flores
    Tin Flores
    Před 11 dny
    This is harder than running half marathon 😅 my back is ~~~
  • Andriana Yermalouski
    Andriana Yermalouski
    Před 11 dny
    Someone: omg have you lost weight!? your legens look so much bigger on you! Me: yeah I have been working out lately Reality: holding my legens for dear life just to do the abs hold.
  • Hanna Starmans
    Hanna Starmans
    Před 11 dny
    I cant press my back on the round its like lemme fart on the yoga matt
  • lara jucktdichnicht
    lara jucktdichnicht
    Před 11 dny
    ☠️
  • Esther Williams
    Esther Williams
    Před 11 dny
    This is the first ab workout that actually made me feel something happening , thank you
  • valentina28 v
    valentina28 v
    Před 11 dny
    i want a friendship as strong as her abs
  • Ioanna Feleki
    Ioanna Feleki
    Před 11 dny
    +1 if you felt PAMped after this wokrout❤
  • Padilla Richard
    Padilla Richard
    Před 11 dny
    Pongan más videos de porno es lo que más estusiasma.
  • Laura Brown
    Laura Brown
    Před 11 dny
    In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
  • Leni123
    Leni123
    Před 11 dny
    Hey I have a question. For how many days is the challenge?
  • Victoria Nguyen
    Victoria Nguyen
    Před 12 dny
    I don't understand the bear hold! I'm squeezing and everything, but it doesn't hurt like hell which makes me feel like I'm doing it incorrectly??
  • Astrid Mrvová
    Astrid Mrvová
    Před 12 dny
    I love this workout so much!!! it all looks so easy when Pam does it while my abs are cryiiin. Love all the songs I just wish the music was a bit more motivational for this one
  • Shravi Mohan
    Shravi Mohan
    Před 12 dny
    u know something is hard when it’s name has Pam in it💀 (talking about pam knives btw)
  • Hannah Coombes
    Hannah Coombes
    Před 12 dny
    Im in Stress because we go bsck to school next Week and i have so mutch fat. So i do alot of Sport to get it away
  • whyshouldyoucare
    whyshouldyoucare
    Před 12 dny
    am i the only one who can’t keep their lower back on the ground? Help
  • Kikketta11ify
    Kikketta11ify
    Před 12 dny
    I love Pamela so much but I also hate her while I do these workouts... how is she able to do this all so effortlessly, I had to take a couple breaks and give up a few excerices because my legs couldn't physically move anymore :(
  • UnlustigTV
    UnlustigTV
    Před 12 dny
    Holy shit krankes workout
  • Just another Girl
    Just another Girl
    Před 12 dny
    Me at 5:20 🦗🦟🦗🦟🦗🦟🦗
  • LuUnAnGeliK1
    LuUnAnGeliK1
    Před 12 dny
    Why do my legs burn more than my lower abs??
  • Elena Atanasova
    Elena Atanasova
    Před 12 dny
    This is literally the best ab workout I've ever done
  • Shu Jie
    Shu Jie
    Před 12 dny
    Lol here I am

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