10 MIN AB LINES WORKOUT - efficient for middle, side & upper abs / No Equipment I Pamela Reif

Pamela Reif

2,4 M megtekintés281

    want to get the famous "11 line" abs? good, let's train our entire core ♥︎ / Werbung
    We (hopefully) all know: you will not magically get ab lines & lose all your belly fat by doing 5 crunches. I wish it was that easy haha. But let's make sure our lines are readyyyy below the "soft pillows". Being well prepared is always beneficial, we are ready for the moment we get to see those muscles.
    To see, ab lines you need to:
    ▸ have strong ab muscles. Especially obliques (the sides), but also upper, lower and middle abs. It's basically only possible with a combination out of all areas. Think about runway models: they are often super duper skinny but don't have visible abs. So yes, we all have abs - but IT IS a matter of training them & making them pop out.
    ▸ have low body fat storages at your core. Everybody stores weight at different areas, so some people don't even need to have a super low body fat percentage to see those lines! If you naturally store more fat around your stomach though, you will need to be more shredded.
    ▸ sleep well & don't stress so much: why? Stress increases the hormone cortisol, which supports fat storages around your belly.
    PS: enjoy the view & the sunset! ♥︎
    No Equipment necessary, no breaks and not much space needed :) If you need a break though - 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 pamela_rf
    ➞ Food Account pamgoesnuts
    ▸ 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. ♥︎
    1. Jubël - Weekend Vibe (Alle Farben Remix) 0:00 - 2:34
    2. Tobtok, Milwin & Alfie Cridland - New Levels, feat. Mila Falls 2:35 - 5:06
    3. Malou - All or Nothing 5:07 - 7:36
    4. Christopher - Fall So Hard 7:37 - 10:40
    my Pam App:
    Free workout plans, recipes & tips:
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    Business Contact:
    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.

    Közzététel: 27 napja


    1. Pamela Reif

      Side Pam Knife & Welcome everyone - 2 new killers 🤪🤪 and if you're struggling... just enjoy the view haha I hope you can feel the burrrrrrrrn, let's make our abs pop!! xx

      1. Joe Gugg

        @The Full Energy Channel To me running is second nature I do not have to have the best looking body to run long distances

      2. The Full Energy Channel

        once you know how to do ab exercises in the correct manner you'll feel the benefits My students love my intense beginner ab workouts

      3. Joe Gugg

        I feel the burn during hill runs this is too easy for me

      4. Atlin Zahnow

        I love working my side abs- it’s always I spot that fails to be worked in many ab workouts!!! This will definitely be in my weekly circuit!! 💜💜💜💓💓💓💓THANK YOU!!!!

      5. Anne-marie Barber

        My abs def 🔥🔥🔥

    2. Leo nie

      now that was intense

    3. Paulina Najbar

      love-hate relationship. Today is love

    4. Diane Longoria

      I am doing this work out and seven more of seven minutes eight minutes and the rest or 10 minutes after I am doing treadmill for until I lose 200 cal I have noticed changes I feel more energetic the only thing bad is that I can feel the burn. 😂😭✌🏽 but I’m gonna continue doing this for a month

      1. Diane Longoria

        I am on day 3

    5. C Cx


    6. 朱利杰

      Wonderful music.

    7. Drew & Clang Studio

      I think I just had abs watching her workout 😂

    8. iron _

      Почему так тяжело ааааа спасите

      1. iron _

        Памела, ты лучшая! 🦄

    9. Renica Pochette

      I’m going to be doing this workout for 7 days Beginning Inches Waist: 3.3 Breast:4.1 Abs:3.7 Day 1: Day 2: Day 3 Day 4: Day 5: Day 6: Day 7:

      1. soiung toiue

        Imagine working out with such a beautiful view 😍

    10. soiung toiue

      Pam´s workouts have shown me that "planks" are rest hahahahah

    11. Eve Marish Rios

      Me: doing the Plank+ arm rotation, R and I'm close to giving up Music: we can make it.

      1. Eve Marish Rios

        @soiung toiue lucky for her. I can't even go outside of our house due to the pandemic

      2. soiung toiue

        Imagine working out with such a beautiful view 😍

    12. AT AT

      LOVE it!!! One of my favourite abs workout

      1. soiung toiue

        I am literally too weak for this ☹

    13. yasio bolo

      Ich kann doch nicht die einzige sein, die die Hälfte des Workouts nicht machen kann, weil es so höllisch wehtut auf der Hüfte zu liegen?! 😩🙄😢

    14. Khalat

      Was doing this workout and my neighbours were asking if everything is ok, because I was screaming so loud.

      1. yasio bolo

        Fun and challenging at the same time! Pam always nails it without breaking a sweat 😍 while my muscles are screaming hysterically here 😵

    15. Joy Chen

      Not be cursing through the whole workout😭✋

    16. Kristiana Sanchez

      During the workouts I’m dying and frustrated but by the end of each workout I always find myself saying thank you Pamela that was so much fun!! 😅 P.S. good luck everyone you can do this and just remember you are not alone you are doing this with everyone else watching

      1. eioshen boboi

        MOTIVATING AND INSPIRING, keep it up, we love you

    17. DG je oma

      that little kiss at the end of the video is cute and all but not nearly enough for what u just put me through....

      1. DG je oma

        @eioshen boboi dunno bout that , do know that it messed up the rest of my day

      2. eioshen boboi

        the side pam knife is the deadliest weapon of all time😂

    18. Natali Andovska

      I DID IT🥳🥳🥳 it feels like I won a competition I'm so proud of myself😂

    19. Stella Tabacsko

      I really liked both the workout and the background for this video❤️

    20. Zoe Allen

      This would be a whole lot easier if I could defy gravity ...... for ppl who aren’t professionals I don’t recommend this, well unless you don’t wannna get results cuz these are impossible to do right ( or maybe I’m just fat dumb and stupid like always )

    21. aesthetixshit

      I couldn't do this at all haha (I'm an unsporty beginner)

    22. Max B

      Max was here

    23. Gamer KL

      Pozdro dla każdego kto to oglonda

    24. Gabriela Lisboa

      Watching the excersise: "That looks easy!" Actually doing: "Am I passing out?"

    25. Vatsal Batta

      The longest 10 minutes of my life😬😬, by the way nice workout Pamela, appreciate it👍👍👍

    26. Kitti Sochaczki

      I am literally too weak for this ☹

    27. sophie hyslop

      Imagine working out with such a beautiful view 😍

    28. CeCe Carson

      Me - 😅 that was the hardest ab workout I have ever done Apple Watch - 17 active calories

      1. CeCe Carson

        @someone somewhere lol yep! Did you have yours set to core workout?

      2. someone somewhere

        17? U sure? My Apple Watch keeps telling me WAY more 😅 and I’m not really big

    29. kolim jone

      “I want to look like her. I want to have a body like hers” eating chips in bed Well she didn’t get that body by eating chips in bed. It’s hard work and discipline. You can do it!!

    30. Alison Lee

      Fun and challenging at the same time! Pam always nails it without breaking a sweat 😍 while my muscles are screaming hysterically here 😵

      1. kolim jone

        5.4 2021 workout plane Monday let's go

    31. Anna E


    32. sophie haldenby

      this makes me wonder if pamela is actually human

    33. Bella F.

      the side pam knife is the deadliest weapon of all time😂

    34. Aby Canright

      wow pamela you have done it again!! this is my favorite ab video of yours so far, I did the whole thing with no breaks!!! you have really taught me a lot, and you are so so MOTIVATING AND INSPIRING, keep it up, we love you

    35. eioshen boboi

      I swear I'm developing an addiction to the words "Well done"

    36. Anna Krzesik

      I keep training with Pam for more than a year now and I still can't do this AB LINES workout 100% correctly... But I keep trying!

      1. eioshen boboi

        Pamela have so many ways to make us suffer 😆 (for a good cause)

    37. Fabiana Zambrano

      @pamela putting this after 30 mins of cardio is criminal

    38. Slávka C

      That satisfaction when you _really_ didn't feel like working out today, but then you hear that beep after the last exercise ♥

    39. bplatte

      Schön, dass es ihr so super geht auf Ibiza... Während hier die Menschen sterben und Eltern mit Kindern im Homeschooling stecken, eben weil es Menschen wie Pamela Reif egal scheint, dass ihr Mindset dazu führt, dass es in Familien mit Kindern keine Lockerungen geben kann, fliegt Fräulein mit Hunderten anderen nach Ibiza und prahlt noch damit ("Oh, what a nice location!"). Ich hoffe, ihre Verantwortungslosigkeit rächt sich irgendwann. So ist es, wenn man keine Ahnung hat, was auf den Intensivstationen los ist.

    40. tata sab

      pam i´ve been doing youtube workouts for two years now, and let me tell i have never died so muuuuch as i died on this one hahaha i loved it

    41. Elif Z.

      I am died. So so hard

    42. Beatrice Balestra

      Alright... side pam knife NEVER AGAIN.

    43. veliss

      I always read the name of the last exercise like "plank and SUCK IT!"

    44. The adventurous Mochi

      Side Pam Killer

    45. Felicitas Ylva

      i just wanted to start and now that i've seen the first exercise i'm scared of this workout🤯

      1. Felicitas Ylva

        ok holy shit what in the freakin hell did i just do!? this workout is so incredibly hard omg

    46. Julie Nela Fryčáková

      5.4 2021 workout plane Monday let's go

    47. Ma Ria

      When I was doing the welcome exercise I remembered a comment I read least time about how the exercise welcomes you to heaven adn I started laughing and I couldn't stop for like a minute and let me tell you doing an ab workout while laughing is hella difficult ahahaha

    48. Týnka Rožková

      Plank once again felt like heaven :D

    49. majjli

      I’m scared whenever I click on the video

    50. Cat The Lazy One

      tbh it was just me tumbling on the floor nothing more

    51. Julia W.

      5.4.21 this is not a cardio day , this is mentality monday my friends 😅👌🏻 thanks for making me sweat like crazy

    52. Loren Mae David

      Pamela have so many ways to make us suffer 😆 (for a good cause)


      YOU GOT THIS EVERYONE DONT GIVE UP!! Amazing abs takes time and effort you got this!

    54. Manya Tahir

      I feel like my abs have been *ab-used* lmao

      1. ashley bangbang

        This is so good 💀🤣🤣

      2. Meghan Ogilvie

        Ahahahah im laughing so hard

      3. Aneta Nádeníčková

        Hahahaha i can't

      4. marysiajeleniewska

        same lol😭💀

    55. Sinan Bozkurt


    56. Alfred Alfredo


    57. damiamyr4

      this is so intense i love it oh my

    58. Halsowkqnödkebel

      Danke Pammy, war mal wieder hart aber super :-)

    59. Emilia Bell

      the wet slap as my sweaty body hits the mat during the side pam knives really is what makes this workout... ish haha

    60. Jared King

      Girl upped her frame rate!

    61. Stella Graumannová

      Honestly i hate this video. I'm gonna never ever do it again😶😵

    62. Space Cucumber

      I tried 🥵

    63. otto cesar MF

      como ela termina linda os exercícios?

    64. Caroline Lombard

      I started your Work out videos two weeks ago and I can't stop doing them! I feel confident and motivated! These videos are sooo great after a hard day of work keep doing !!!!!

    65. nataly michalikova

      Me before workout, watching it: Hmm this look like fun...and its look easy too. Me after workout, feeling like wet potato: HH...yeah...easy.

    66. Jayscreativity

      I love the moves, they are challenging. But I wish I could see what the upcoming exercises look like on screen that way I don’t waste time transitioning to them 🙂

    67. •Monica•

      Pam is THE BEST. 💖✨🦋🌼☀️🌍✨🤎🍄

    68. Nina De Luigi

      literally crawling to my computer just to say thank you for burning my abs Pam !

    69. Emilia Berger

      This Workout kills me everytime

    70. Luciana M

      I've been working out with you for over a year now. Never thought I hated you and couldn't understand why others did until this workout 😂😂😭😭

    71. Hannah Star

      Thank you !! been looking for an upper ab workout my bottom Abs are really defined but the top not so much haha

    72. Scarlett Krull

      These confused me

    73. natalie spence

      anyone else feel the pain just pre watching this?😩

    74. M J

      :O seriously HOW? I can't even keep my legs up in the air that long??

    75. Vicky Insomny

      Exactly what I'll do next time as my next workout. Thanks Pammy! 😘 Great music as always! 🎶👍🏻

    76. Celia Z

      Tried for 2 minutes.... Will come back when I have abs 😂

    77. miko foin

      The dislikes are from people who died trying this workout.

    78. Cardio and outdoor workout Kato

      I want to be part of this family great motivation 🎉💪🇩🇪

      1. Cardio and outdoor workout Kato

        Miko you are right 😍 but we have to keep pushing

      2. miko foin

        After almost one year together, I swear I thought I got you and your workouts. Oh God how wrong I was.

    79. Mejía Chávez Belén

      10 minutos bastaron para morir

    80. elaine luijendijk

      This was intense..!! Song at the end Made it worth it tho!!!

    81. LOOOSER 02

      yoooo today i lasted 5 minutes, big progress

    82. Roselyn D

      Why was this video so calm to watch? She looks soooo happy in that place 🥰


      hii i am from india and i would say all the workouts are amazing but it's a humble request from u to make 11 line ab workout with non-complex moves and ya definitely with breaks in between. and thanks for making such helpful videos.

    84. Valentina Lazarus

      Just when I thought Pam's ab workouts couldn't get any harder...🥵

    85. petrahei1

      I hate thisone

    86. hoiy vinosa

      and be thannkfull that we can feel our sorow abbs everyday!!! :D

    87. Christy Lin

      Exercising with Pam for about 6 months already. Really feel good! Thank you so much Pam!

      1. hoiy vinosa

        i giggled at 'welcome again' 😂

    88. Alia Hard

      "little crunches" = LOST OF PAIN!!!

    89. swag

      i’m never complaining about starfish crunch again

    90. Amanda

      Wow!!!! Sweat so much during this 10min workout. Gah amazing 🤩

    91. vaniaa

      tinyurl.com/quickdate4bigasex69 I LOVE YOU 😘💋❤💓 みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y DISEN QUE DIOS ES MALO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli 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ね(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!今後は気を付けないとね. .xg

    92. Iana Chtro

      It ripped me out in seconds 😭

    93. es sa

      İ love youuuuuuuuuuu 🥰 thank you

    94. Lucia tre

      After almost one year together, I swear I thought I got you and your workouts. Oh God how wrong I was.

    95. DraXas

      This ab workout feels shorter than the usual ones! Probably the variety of new moves haha

    96. plantifulalexandra

      No way was this 10 MINUTES! I reckon you need to convert HUgets time when it comes to Pam's videos. 10min = 20min, 20min = 30min...

    97. Sheena Lynne

      omg! this was hard! thank you

    98. 랫서판다

      3/30 😆 고고!

    99. Oanaa

      why does it feel like I'm also working my legs?:))))

    100. Michaela Masárová

      I made my husband to do that with me and he was really suffering. but when i said lets high five during welcomes he just never stop laugh until the end :D thanks Pam PS: even my daughter loves that one - she is 3 and always choose "pink ones" :D