10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif

Pamela Reif

10 M megtekintés639

    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 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. ♥︎
    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 pamela_rf
    ➞ Food Account pamgoesnuts
    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: 3 hónapja


    1. Pamela Reif

      if you finished all 10min, you did ... SUPER WELL 😂 who noticed the tiny change?

      1. adobehatesme

        @Amit Rocks you can’t just loose fat on a individual spot on your body, you can only loose fat overall

      2. Nabkina Faha

        This App Very Good And FreeBreast Workout😘👍❤🍑🍑🍑🍑💯💋 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.big_breast ▶ . . . . . . !💖🖤❤️今後は気を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(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,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

      3. Rebecca Landry

        meant to write 10 minute ab burn it went so fast felt like 6 minutes wow abs were sweating wonderful workout in little time thanks so much

      4. Dina Moussa

        I did it 🥵

      5. Rim Sayf


    2. Antonisha Lewis

      HOW SHE GETS UP AND WALKS AWAY as though it was a warm up :(

    3. Zuzanna Nalodka

      Sometimes it’s like “o kurwa” but I love it!

    4. Natálie Hronková

      Oh it was so hard for me

    5. Katie Dües

      This workout is so much fun to do :)) thanks for uploading

    6. Mrs. Santos Ciarolla

      Um I broke out in a sweat wow

    7. Luca Onnis

      lovely ringlets hairstyle :)

    8. moon

      Day 1: ✔

    9. Emma f.

      Pamela makes the most efficient yet enjoyable workout for sure 🥰

    10. Michelle M

      This lady does not believe in breaks

    11. Treasure Forever

      Shout out to my people pausing after to each workout! Some days we just need to take our time. Slow and steady we will get there!!!!!

    12. beril ada

      Did I just finish a Pameka Reif workout and not be tried... I AM SO HAPPY

    13. Bee


    14. Sinan Bozkurt


    15. Alwande Hlengwa

      the fact that Pamela looks good while working out and doesn't sweat is something else

    16. Blink Ll

      Okay i start. I will share my experience in this workout. Day1✅ Day2✅

    17. Michelle Kong

      I am 13 years old, and this is my second time trying out Pamela Rief's workout. For me, it's a very intense and challenging workout for me but my stomach ( I didn't use the word "ab" coz i don't have any 😅)BURNS like CRAZY and i really love this workout. I hope this works out for me. I tried several workouts from other HUgetsrs like 1 year and the progress of building my abs is kinda slow ( Idk if "slow" is the word but my abs didn't really "come out"), and i saw this intense workout so i really hope that my abs can "come out" really soon.

    18. Richa Gautam

      You have such a great vibe Pamela ❤️

    19. Pradnya Chabukswar

      Who all reads the description before attending the workout sessions? 🙋‍♀️

    20. aili dong

      you are killing me, OMG

    21. clara clara

      Guys i will comment all vds on youtube to after a long time remember what i was watching so yeah❤️

    22. Hannah’s Hideaway

      I HATE the bear hold. Burns every cell in my body

    23. BMX tricks

      Omg and I thought Chloe Ting was hard! this was definitely harder but so worth it I even notice a little change afterwards. This will definitely be my daily workout, thanks so much!😀

    24. Madushanka Perera

      You are amazing abs killer 😘

    25. Amy Simkova

      nobody: absolutly nobody: my sixpack at neck: hi

    26. Gemma Venables

      I really struggle to get my lower back to the floor, any tips?

    27. Lyanne Farfan

      I love the “spider well done” 🤭

    28. cleisse alves

      Eu amo essa sequência!

    29. Anna Sarlo

      How many calories burns?

    30. King der King

      Pamela... you should know that we love you:)

    31. Jaelyn Inman

      Killed me😆

    32. Emily Perez

      These exercises give me strength to continue (also for the music) even though they seem difficult. my belly has literally become stronger and leaner, so guys if I did it , you can do it too

    33. Naz Uysal

      guys it was so hard right? I'm not alone

    34. Oratile Matlhare

      damn i bet after a month . i will be having a flat stomach🤪

    35. Manjima Dutta Arya

      Loved the music & did it 💕

    36. Jay

      My lower back cant touch the floor cause I lowkey have a booty :( .... is other people going through that ? Or it doesnt matter ?

    37. kristel Joy

      Im gonna die..😅😅

    38. Ray Starr

      I never in life thought I would say I love a workout but I LOVE THIS WORKOUT!!... I feel very in-tuned with the movements, and if your anything like me who doesn’t like the traditional rep workouts, I highly recommend this!!

    39. boh bo

      a qualcuno ha funzioonato?

    40. Layara Jenkins

      Nach dem Video fragt mein Nacken immer ganz lieb nach Tiger Balsam 😂

    41. randompako

      death in three minutes

    42. E

      she did this with her hair down, how?

      1. Love Quinn

        Pam’s not a human i guess

    43. MrTrackman100

      Thanks. Well done!

    44. Carly Brennan

      Lol as if there's a Pizza Hut ad before this video 🤣🍕

    45. 236pros mchunu

      Wow Pam... I love how hard core you are. I like a challenge 💪

    46. sariah khan

      I literally would ask for motivation but these comments are the reason I'm continuing.

    47. Nordiana Binti Ramli

      I swear to God my weakest part of my body isn't abs itself for this workout; BUT MY LOWER BACK AND NECK !! 😭😭

    48. Maite Uilkema

      I lost 12 kilo's because of jou❤️🙏🏻

    49. AMESH

      Ma'am upto how much days we have to do it

    50. amanda doherty

      love pam’s workouts 🤍

    51. zz

      at minute 8:40 i started to cry i’m not joking guys I really cried :)

    52. themrs36

      That was the beat lower ab workout I've done to date! 👏🏾👏🏾 Thank you!

    53. Max B

      Max was here

    54. Ishika Saraswat

      Hi Pamela, Which mat do you use? Thanks🥰

    55. Fabiana

      How many days in a row do we have to do this workout ??

    56. mb

      trying to get abs until summer🙂 good luck for everyone ❤ Day 1:✅obviously I didn't see any difference, I can't wait to see the results🤗 Day 2:✅ Day3:✅ Day 4:✅ Day 5:✅(I started to see a little diference ,Omg i'm so excited to see the results)☺☺ Day 6:✅ Day 7:✅ YEAHHH Day 8:✅ Day 9:✅ Day 10:✅ Day 11:✅ Day 12:✅ Day 13:✅(i'm so happy w my stomach)🤗🤗 Day 14:✅OMG, i can't believe ,i'm so happyy, i really see the difference😀😀😀my belly decreases a lot Day 15:✅ Day 16:✅✅ Day 17:✅ Day 18:✅ Day 19:✅ Day 20:✅yeyyy so happy Day 21:✅ Day 22:✅ Day 23:✅ Day 24:✅ Day 25:✅ Day 26:✅ Day27:✅ Day 28:✅ Day 29:✅ Day 30:✅1 monthh i'm really happy, what you waiting for?? try it you will love it🤩🤩 P.s.I'll keep doing it until I get fed up, idk I love to do workout, it's like my refuge you know ?hahah

    57. Francesco Rossi

      Fantastic Workout. Thank you so much.

    58. Andrea Martinez

      I thought that super well done actually said spider walk

    59. Kendxl 07

      She says super well done as if I did it😭

    60. wassan abuobaid

      i've been working out on other videos since the beginning of the year and stoped for like 2 weeks and now i wanted to change my routine and found pamela she made this look like NOTHING but GUYS IT'S LIKE I'VE NEVER WORKED OUT IN MY LIFE !!! couldn't finish the third one !! i guess i need to warm up for like 4 days or smth before starting this wish me luck MUM I'M SCARED oh and don't jump rope before this . you will not be able to lift your legs .

    61. Nikolendski

      did this for the first time today, had to keep my legs up high because i wasnt able to lower them but i hope it gets better

    62. Sandra 93

      This is one of the most effective training you recorded, in my opinion :)

    63. I have 2 channels follow my other

      I dont have an actual playlist i just play Pamela's workouts

    64. Lusiena Melnik

      What kind of shoe model is that?

    65. It's just Vlad

      Damn she did it without breaking a single sweat what a champ

    66. Roe Elhawary

      2mins into this workout and i need a new neck

    67. Nisanur

      İnsan 5 saniyelik mola koyar bee

    68. Jokes on you

      Omg I made it 😭😭

    69. Vivian N.

      i don't think i'm doing this right bc I'm feeling it all in my back 😩how do i keep my back from arching off the mat

    70. Sissy Bloom

      Pamela: Keep your lower back on the floor My lower back: Lalalalala I can't hear you!

    71. Sissy Bloom

      Pamela: Keep you lower back on the floor My lower back: We don't do that here

    72. Derya K

      Awsome burn! I loved not having rest in-between sets . Thank you💚

    73. Margherita Magli

      How do you keep your lower back on the ground and your legs soooo low during the ab holds????? My body just can't

    74. Alex Lee

      my neck is more on flams than my abs

    75. Maria Zhang

      Does anyone know why when I exercise my bones creak?

    76. Rim Sayf


    77. sakaushik79

      My neck got a workout 😃

    78. vikram raja

      This exercise is over calories burn and pain my lower abs is perfect .love it

    79. Salaminah phuti

      😢😢😢but it's getting easier every time I do it

    80. Sukie 01

      I am always looking for new ab videos to tack on at the end of my normal workouts. It’s pretty much hot and miss- but this was a total hit. For only being ten minutes - this was GREAT! She has great energy and packs a lot in. Will definitely keep this as my go to an video for awhile. 🧡

    81. Karthik Chowdary

      Anyone saw any results

    82. Light Higher

      Hey I lasted 5 mi utes and 18 seconds! More will be done tomorrow!

    83. Didem

      OMG you can't be a human.. I got tired while watching you 😱🙌🙌

    84. Nele Grubrus

      So many back farts

    85. Pauline

      Thanks to Pam! After this workout i can‘t feel my periode cramps😂🙏🏽

    86. Avactasia

      I did. this workout after 10 MIN AB WORKOUT - was super hard, but I liked it sooo much;)


      It is easy

    88. Izabella__ fiziert

      Das sind Scheiss Übungen kann davon gar nichts Tschüss

    89. momo girl

      Controversial opinion: I attempted this after the 10mins Pamela Reif Abs Workout and I don't feel pain . . . . . my hands type this while my detached head reads from a distance cause lol my neck is gonzo 🤕😭😭😭 but damn I stan a strong woman #PReif my homie!!!

    90. Cxndy cxrn

      Me a few months ago : Chloe ting is so hard 🤡🤡🤡 those plank jacks uhh Me now : That bear hold 😃🔫

    91. lidodido

      Sweat like a hell everytime

    92. Nicholas Gallo43267

      yesss i felt so skinny after this

    93. Priyan Mehra

      Thank u

    94. TheReal Skye

      I like working out while I'm angry because then it feels like I'm doing nothing. lmaooo

    95. elvin altınel

      My stomach is painful, but it's worth it

    96. social stunt

      this workout called me weakling in 76 languages 😂

    97. Lucky Ng

      Omg my abs are really on fire 🔥 love the burn so much! I can see an obvious tiny change in my stomach after doing this workout 🏋️‍♀️

    98. Doc Holiday203

      I cheated all the way through lol. You too strong.

    99. Z E K E Gaming