10 MIN ABS WITH WEIGHTS - for an extra strong core! you can also use a bottle of water I Pamela Reif

Pamela Reif

3,7 M megtekintés255

    grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen! ♥︎ / Werbung
    PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :)
    ▸ the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.
    ▸ We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack
    ▸ we have a couple of new exercises in there! Hope you like them!! ♥︎
    ▸ If we lay down on our back, make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat!
    ▸ THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
    ▸ try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :)
    Equipment: 4kg dumbbell
    Alternatives: big water bottle, pack of rice / oats / other grains, pack of milk, no equipment
    Otherwise we have no breaks (you're used to it by now I guess) and not much space is 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. Cash Cash - Love You Now (ft. Georgia Ku) 0:00 - 2:50
    2. Robin Schulz ft. KIDDO - All We Got 2:51 - 5:50
    3. Sonny Fodera & Elly Eyre - Wired 5:51 - 9:08
    4. Jubël ft. NEIMY - Dancing In The Moonlight (Tiësto Remix) 9:09 - 10:50
    ➞ 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: 5 hónapja


    1. Laa Lama

      Omggg that's hurtt😭😭😭

    2. Karima Abou Hamed

      It shouldn't be "you can also use a bottle of water" instead of that it should call "you can also need a bottle of water"

    3. Ruby Guidetti

      I feel it in my arms not my core any tips? and I tried to tighten my core.

    4. Aries ASMR

      I love youuuu Pamelaaa,thank u for your workout and your joy!🤩💪🏻

    5. Daria Badulescu

      I litterally love your workout. I lost 3 kg in 2 days I am so happy right now. Pam you're gorgeous,I'm working out 'till summer so I can wear crop tops without even worrie about my body and also I got abs. I totally recomend this girl and her workouts!!!!❤❤❤❤🔥🔥🔥

    6. Alyssa Narzoles

      I super love your workouts even tho they’re killers! 🙈💕 Btw, is this a no repeat ab workout? Or is it okay if i repeat it twice?

    7. Plüsch Kartoffel

      This burns so hard 🔥 but I like it

    8. Manuel Torres

      Maravillosa rutina💥

    9. Max B

      Max was here

    10. Zeynepp Bessra

      Salamunaleykümm bacılar

    11. Madeline Baia

      Did it before bed. Trying to get fab fit at 50

    12. Max B

      Max was here

    13. Isabel Keogh

      Surprised I didnt drop the weight on my face

    14. Max B

      Max was here

    15. Kimiko Jackson-Valle

      i cant believe i made it through omg

    16. Shivani Bhosle

      Sis, Pamela kill for once. This slow killing hurtsss! 😩

    17. Craft Angel

      Pamela- you could use a bottle of water or milk No one Literally no one Me- oh baby sister

    18. Ntami Eborty

      This girl is a BEAST😢

    19. Grace Paddington

      Well done are my favourite words 😂😂

    20. J.C. Dotson

      Loved it! A perfect add on !

    21. Tabea Kiechle

      How do you know that you have spent enough time with Pam? When you can do the Pam knife without dying 😀

    22. Wong Accelyn

      my bones were cracking like mad during the russian twist???

    23. Shruti Roy

      pamela doing the crawl me walking like a cockroach and lizard

    24. Max B

      Max was here

    25. Jeon Sol

      At this point I will totally dislocate my arms with the side planks

    26. Amanda L

      At the end that thumb though🥰

    27. Cindy Gambino

      Loved this one! I love that it’s nonstop movements!

    28. C

      Pisces squad

    29. Max B

      Max was here

    30. Iva Naydenova

      This feels like half an hour 😭😭 can't be 10 minutes

    31. 321aleksandra

      Does anyone have any advice how to make your neck hurt less when doing this exercises? My neck tends to hurt a lot

      1. 321aleksandra

        @Aleksandra Bouma thank you so much for the tips💜😊

      2. Aleksandra Bouma

        Don't only lift your neck off the mat but your shoulders aswell and do the movements while keeping the strength in your core and doing the exercises with the strength of the abs!🤍 Hope that helps

    32. Max B

      Max was here

    33. Tay Frd

      Killer!! Thank youuuuu

    34. Wuchungus _gaming

      If a ab specialist is watching me pls give me a tip ive been struggling for a while: Ive been trying to increase the length of my plank to 5 mins but ive been stuck at two for 3 months Help

      1. Aleksandra Bouma

        Maybe try to strengthen your arms and core more by doing other exercises!🤍

    35. Chiara Albanese

      What's the difference between plank and elbow plank?

    36. Diabolik


    37. Günnur Mollahasanoğlu

      Yaa mükemmel bir insan

    38. karishma v

      ❤️❤️love love this workout 😘

    39. Hannah Warnke

      Can someone come help me get up, my body just cant move after this 😂

    40. Hannah Warnke

      this workout is pure torture for the abs!! But like in a good way 🥵🥵😂

    41. Breadwinner 111

      Damn sis wasn’t playing

    42. zhengfei li

      2021 0226 23:59 done

    43. Shu Jie

      I am confuse while seeing the crawl....???

    44. Geralyn Trejo

      I liked this one! But that crunch knee + leg lift burned!!

    45. Sean Wilkes

      A weight video without instruction?? Someone is going to seriously injure themselves...

    46. Max B

      Max was here

    47. Kejsi Haxhiu

      Can't believe how easy this workout is for me now. It used to kill me

      1. Insight Vibes


    48. Týnka Rožková

      Doing an ab workout with wieghts is usually hard by it´s self - but doing it after arm workout when you can´t hold even a bottle in your hands- that´s called a dangerous sport, ladies :D (I really worried about not to drop that wieght on my face lol)

    49. Ana Clara Cappuzzo

      Am I the only one who can't do the side plank to save my life? 😩😩😩

      1. Ana Clara Cappuzzo

        @lolipop I feel you 😂😂😂

      2. lolipop

        i literally cant even hold side planks for 2 seconds my arms are too weak I guess

    50. Erika a

      Who else in 8th week? We can do it guys ❤️🔥

    51. Angelashley95

      More abs workouts with weights pleaseee💖



    53. Fitness Nerd

      Everyone complaining: Me not even feeling the burn that bad:😐

      1. hanaa Majed


    54. Maggie

      I forgot to laugh during exercises. My core hurst🥵

    55. munchkinbite1

      Approximately how many calories burned?

    56. Sarah B

      The ab hold is gonna be the next death penalty

    57. Heyit'sAnna

      We'll see if I make this becomes daily routine like I say it will...

    58. Max B

      Max was here

    59. Chris Runners

      I don’t like that stupid crawl thing, it doesn’t make sense and it’s awkward to do.

    60. Marie George

      This one HARD... loved it!! :D

    61. Heidi Oestreicher

      I call the first exercise..."The Simba"

      1. Insight Vibes


    62. Faye Gillespie

      Think my soul just left my body

    63. W G

      1st week-53kg 2nd week-54kg 3rd week-56kg Oh, wait, umm...maybe 4th week....um:/just let me finish my pizza and I will start...

    64. Lisa Meier

      I still cannot figure out how to do the crawl thing😂

    65. J. S.

      Please do more weighted workouts! They work like magic!

    66. Sen Raj

      Her abs r unreal

    67. Satisfied In Truth

      can u pls do more weighted abs workouts Pamela

    68. Ishika Batra

      I loveeeeeeeeee this workout!!! ❤️❤️❤️

    69. Beatriz Garcia Olalla

      The songs made me finish this workout with a smile hahaha

    70. creesalie slythrn

      can someone explain me the use of the crawl? love your video Pam!

      1. Aakansha K

        Core stability.. also, body coordination

    71. Sergei Stadnik

      Could not finish without taking brakes, will be back.

    72. sena içen

      Song is so good

    73. Kiana Gjovig

      This gurl really knows how to kill me

    74. Yarim Öz

      Hey Pamela war ein super workout, wie viel Kalorienverbrauch wäre es?

    75. Reem Alnefaie

      realy good workout, thanks

    76. Eliška Boříková

      the people who dislike this? wtf

    77. Léna Lee

      While holding the dumbell it almost slipped from my hand and fell on my chest, my life flashed before my eyes 😂

      1. Malathi Gowra

        Omg ! Are u fine ?

    78. Maitreyi Srinivasaraghavan

      Navy blue is my ABSOLUTE favorite color and I don't like anything else! Love the theme! Looking to add more exercise to my daily 5k. Thanks! :p

    79. Liza Blahblah

      That crawl wasted my 1 min. God

    80. Nerbert

      Definitely my favourite video! No other video has made my abs work so hard as of yet😁😁

    81. Chloé Breagan

      I really enjoyed this strangely 🤨 it felt like a good kind of burn

    82. _mmiichi_

      Me attending rest 👁👄👁

    83. Ilhem Meriem

      that was a killer, I'm a beginner but I'm trying to nail all the movement !!

    84. kathalina moreno

      Vengo de tiktok rkrke de la nuriaarossello🤣🤣

    85. Ash bxby

      I kid you not I lost ALL my braincells when it came to the crawling part at the end 🤧

    86. Clara Dalmas

      Amazing workout 🥰

    87. Lea Pa

      Dein Kuss nach dem Side Plank hat mich verwirrt. Ich dachte das Video wäre zu Ende 😂

    88. feizrina feisal

      Dang. I never seems to get my heart rate up when doing body weight workout but this phewww increase my heart rate way up! Im gonna keep doing this workout! ♥️

    89. Anna Benesova

      Am I the only one who likes side planks? Yes, okay

      1. Natalia Hess

        Yes haha you're the only one

    90. At taker


    91. Y F

      I found out how weak I was when I click in Pamela’s videos 🥲

    92. luise felicitas

      Time really flew by doing this workout :)

    93. Miriam Gonzalez

      I just googled the conversion for kg to lbs #murica

    94. Alexandra Montero

      Awesome workout! Please do more of these💕

    95. Luisa Knoop

      one of my fav workouts! i have so much fun with u pam. you are like a good friend , who go with me to the gym

    96. Emily Zhu

      Can someone help me figure out why my hips/legs hurt so much at the pelvis area around 4:00?

    97. TheVicla

      i don't know how i'm still alive if I even haven't done many exercises

    98. Vamika

      I have a question.. how is she SMILING during this ?? I am about to pass out

    99. 糖加

      Day 1 🔥230121

    100. first last

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