10 MIN TRAINED WAIST - Medium Level, for toned side abs / No Equipment I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 2 ส.ค. 2024
- Finally a MEDIUM Level workout, that is not soooo difficult :) we will train the side parts of our tummy: for a trained and toned waist ♥︎
This routine focusses on ab exercises, that target your obliques. All kinds of side crunch variations (I think I got really creative here haha) and a couple of (easy) side planks for the ultimate burn.
IF YOU WANT TO: you can also do the hard side plank version (not on your knees, but on your feet).
Have fun with this one & tell me how you like it!
__
No Equipment necessary, no breaks 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
__
▸ 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. Matt Maeson, Seeb - Hallucinogenics (Seeb Remix) 0:00 - 3:40
2. Balcony - He Don't Trust Me 3:41 - 6:09
3. JC Stewart - I Need You To Hate Me 6:10 - 8:39
4. Goody Grace - If I Want To 8:40 - 11:13
__
➞ Instagram / pamela_rf
➞ Food Account / 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. - กีฬา
who's ready for some EASY side planks & an EASY star fish haha?
Nah they are nut eaasyyyy, more like Medium Level :) Still very effective and intense, but not on a "I'm gonna collapse" level.
Let's train that waaaaiiiist 💜
xx
Not too easy🤔
Love you
You are my inspiration
It’s really Not Hard
But i like it
Thanks beautiful, your workouts are absolutely a burner, like I feel like my neck is in a blender but that was a hit
Keep up the great work Pam.Xx
P.s can’t wait to see more of you workouts.😘💕
Also I would love for you to do a core or live full body sweater.
I don’t like side planks at all 😂♡♥︎
Please, don’t ever stop waving at us at the end of yur workouts.
It had to be said and it was said
Then watch the 10,000 hours song workout 😭
Yeah ryt, nothing is quite so satisfying
Literally the thing that keeps me going^^
way ik
ugh i loooove that the ring around the countdown always fits her outfit. it’s such a nice detail 💛
♂️
.
.
.
.
Fan from 🇮🇳
Lost of love and wishes.....
details!!
Details are important! ✌🏼
Wow never noticed 😀 interesting 😊
That's just a coincidence... It always matches the thumbnail
just a quick reminder:
She does that for her living so don't compare yourself to her. You are perfect the way you are
Thank you 🙏🥺
body positivity!!
It actually helped!
Thank u 💖✨
I don’t think she does workouts or these video for her “living”. She grew up in a wealthy family and she loves working out, hence her body and strength.
hey, This workout is for a smaller waist?
This workout feels like
10% cardio
30% strength
60% coordination
My best ist strenght. 🙃Your?
Core stability is key
Ikr which is sad cause I suck at physical co-ordination and I have really bad anxiety so most of my time is spent getting it ryt
Round 1: neck is hurting more than waist,
Round 2: leg is hurting more than waist
Anyone can relate? 🥺
literally me the whole time, feels like my neck is going to have abs
Brooke Robinson hahah 😂🙌🏻
When I can't feel it in my abs, I remember to suck in my stomach and tighten everything while continuing to breathe and hold😂 it's a lot of work... but definitely still get neck pain.
same hahaha
My arms are hurting more
I love how she didn't write "small/tiny waist" but simply and most inclusive "trained"
you're the best pamela💞
Ikr?! And she’s so lovely, putting people of all sizes and races in her insta highlights!! She even said in her lower and workout that she was putting it off bc ppl advertised it as lose lower belly fat, first thing in the description bc she can’t reduce. we love pamela and our trained waists ❤️
well doing ab workouts won't get you a small waist. building the muscle (obliques) will actually make your waist bigger, hence why she said "trained" and not small. it's not an inclusivity thing
Sooo will this workout make my waist bigger as well or will it get „smaller“ I am confused😅 I really want a smaller waist🥹
@@timeahutter8800 literally no. i do her ab workouts and i lost a few inches off my waist already :D if u have fat on ur stomach, it will make it disappear, i swear. don't worry and workout away!!
I wish I knew inwaist before, absolutely great
1. Sitting cross crunch right
2. Sitting cross crunch left
3. Russian twists + 3 pulses
4. Easy starfish crunch
5. Lying side crunch L
6. Lying crunch + straight leg L
7. Lying cross crunch L
8. Lying toe reach L
9. Easy side plank L
10. Side plank + rotation L
11. Side plank + knee crunch L
12. Lying side crunch R
13. Lying crunch + straight leg R
14. Lying cross crunch R
15. Lying toe reach R
16. Easy side plank R
17. Side plank + rotation R
18. Hold + knee crunch R
19. Plank + hip drop
20. Plank + slow spider
21. Elbow plank
DONE!🥳
😂Thnx dude u always comment this
thank u🤍
Thanks! It's really helpful!
tysm
OH OK 2 MORE EXCERCISES
Who else waited for "well done"
Always!
You know the drill 😂😂👌🏾
well, who didn´t... 😂😂
I love how she doesn't have any intro and just starts right in bcs I d have to go and skip it everytime I'm gonna make the excersice
Same here. I like her exercise, straight to the point.:)
SAME✋🏾.
This design blew my mind. I wish I knew about inwaist before.
My waist doesn’t hurt but my arms and shoulders!!!
Damn same here!I thought I was the only one.What do you think?Is this normal?
For me it’s my neck haha maybe we should engage more our abs and train our upper body more too
Guys if it’s the neck that’s hurting, you are straining your neck. If it’s the arms and the shoulders then you’re not using your waist and abs duting the exercise. The abs should be engaged as it is our target, and it should ne the one burning after the exercise. My sides really did hurt. Go girls!!!
@@mic020792 my butt hurts lmao
During the side crunches and all that, don't engage your legs. Leave them resting and focus on engaging your core. I found it working best.
Pls do more medium level workouts, the level is just perfect since I'm sometimes struggeling with the intense ones, but begginner is easy
I started doing Pam's workouts when I was very unfit and just did what I could and have been following her plans for 8 weeks now and now I can do so much more! So just do what you can and the results will come! 😁
she does do some, she has her beginners abs, and she has a whole playlist of beginner workouts if you look on her page but to work up to pam you should do Madfit because she’s rlly good x
Katie Fraser Yeahhhh!I think it is better to do Madfit’s workout first before Pamela’s because Madfit ones are more like medium level
@@moafoodie2102 I actually started with Pam's then started doing Maddies😊 I think Pam made me appreciate the breaks that Maddie has 😅
Thelca Arendsen Me too! I have much satisfaction after Pam’s workout than Madfit ones
I don't know how someone could dislike this- Pam is helping people to stay fit for free!!
cant wait to do those easy side planks...instead of constantly collapsing when doing actual ones...thanks pam
Ya! It's a great variation
I'm the opposite. the 'easy' side planks are super hard for so long. i can do the regular planks fine
@@KibaSakuraLove yeah i can do neither
Who else is watching this just to have a look how many horrible exercises is does include?💜
yup also im such a tiny youtuber and just uploaded a new video? do u think u could sub? dw if not tho xx
Please follow Liza Soberano on her instagram. She's part of top 10 most beautiful faces in the world for 2020. Thanks
😂😂😂
tom oliver hahahha me
Haha me 😂
Day1(15/4/23):done
Day2(16/4/23):done
Day3(17/4/23):done
Day4(18/4/23):done
I really like the background music in this workout also who else thinks Pam is literally Barbie with abs
Meee
Me too
LMAOO
Mee ❤️
PLEASEEE DO A 10 MIN 11 LINE ABS WORKOUT
(10:47 ohhhh that hairflip thooo😍)
Proof that she is a real barbie💗😍
yess we need!
waist: 27 inches
~ WEEK 1 ~
Day 1: ✅ my neck really hurts
Day 2: ✅ my waist was so soreee!
Day 3: ✅ it's getting easier!❤
Day 4: ❌ rest day
Day 5: ✅
Day 6: ✅ it's getting easierr!
Day 7: ❌ rest day
~ WEEK 2 ~
Day 8: ❌
Day 9: ✅ i hate plank + slow spider
Day 10: ✅
Day 11: ❌ rest dayyyy (i ate a lot)
Day 12: ✅ i feel so tired today idk why
Day 13: ❌i'm tired (tmrw is the last)
Day 14: ✅
waist: 26 i lost an inchh!
i'm glad that i finished this workout for 2 weeks
BE CONSISTENT GUYS!❤👌
edit: i stopped doing workout and i've been eating a lot these days :
Please reply with a final waist length.
@@omishasharma1048 i'm not done yet lol
you should not train the same muscle group two days in a row. Just make at least one day break.
@@sabrinastyblova yeah i know but i forgot that i should start on monday but i did it on sunday so i got confused
@LiveYour LIFE yah thank youu❤
lmaooo her checking her abs at the end is me after one exercising, wondering if I've got a sixpack yet
starting another year with pam, so gratefull for your video ❤
When the lyrics say "I ain't no beginner..."
You know it's gonna be hell.
th-cam.com/channels/RAVDwRGQGpGJeuMAY6dA1A.html?view_as=subscriber
Hey can u please tell me the name of your workout Spotify playlist I really need some good songs to workout
@@ines1857 you can checkout pamela reif's playlist, it's called "Get Active by Pamela Reif"
I usually check that for good music.
Aviencloud also has some hidden gem songs.
I'm just a wonderer in youtubeverse, I don't have a playlist. At least, as of the moment.
@@mewikim thank you ❤❤😍
@@ines1857 no problem 😉
Something is wrong. The side planks feel like a rest... Wow I never thought that I would say that 😂🤭
WOW! That just means you are STRONG!! You go!
"Well done" move on up we gotcha 🤗
How girl?!!
Are you sure you are engaging your core?? Or whatever that is supposed to be engaged??
When you've gotten used to her normal workouts the mediums start to feel so much easier.
Good job on all the hard work!
Arms: ow
Legs: ow
Literally any part of the body: ow
Abs: ?? feelin' refreshed
if youre looking for an answer if it works then here i am to tell you that EVERY workout works so go and do it!!!
Working out with you daily has become an obsession and you never ceases to keep motivating me with all your uploads and insta stories ❤ ❤
You know l sometimes do her workout twice a day 🔥
Sameee, im always looking forward to working out bc of her and her workouts
i follow her workout plan and tbh I reallllllllllyyyyy do not like rest days. Her workouts are so fun!
TRUE
pamela working out in the insta story is itself a motivation...
She's literally the best of her kind!
th-cam.com/channels/RAVDwRGQGpGJeuMAY6dA1A.html?view_as=subscriber
I love this workout! It is soft and not too intense, yet we can feel the muscles working. I really appreciate it well done and nice job!
Thank you Pamela!!!
Day1:✅
Day2:✅
Day3:✅
Day4:✅ I'm not feeling well today, but I did it ✌🏻
Day5:✅ little results 🤩
Day6:✅
Day7:✅
I love this one And I finished seven days. I can see the results. I want to start another exercise in addition to this
The results is great or no??
let's TRY！！！
love ur channel
Hey there! If you don't have any motivation for this workout it's okay
I just wanted to let you know that by doing 2 of Pamela videos 4 times a week with healthy nutrition I lost 1kg
I'm proud of myself and everyone deserve to feel that way 😘
Good luck🏆
How long did that take you
Pamela, I just want to say that for about two years now you've helped this 33yo momma of two stay fit and toned. Thank you so much! ❤
Decided to put my losing weight journey on here
I will update you guys in 2 months and tell you where I am
Current weight 85 kgs;
don't give up, you can do this 💪
@@ccyintra Thank you
You're doing great! Don't quit even tho its hard
i'm proud of you
Now tell
My neck is hurting like crazy 😞
But I felt my waist too 😇
Please follow Liza Soberano on her instagram. She's part of top 10 most beautiful faces in the world for 2020. Thanks
@@jl5979 no
You should be careful with the positions, work and focus in your core and try not to do it with your neck. I used to have the same issue, try her abs for beginners workout, it has less positions that can harm your neck
I used to get neck pain the first time I tried her intense stomach exercise. Based on my experienced the reason why you get neck pain because your stomach/core is not strong enough yet. So instead of using your stomach/core to do the work for crunch you use your neck more without knowing it. That’s why you get neck pain. So my advice, focus and control your core/stomach. Start with a slow crunch with maximum rise during crunches put your mind to it. Do not rush. Next, support your neck. Put your hand behind your neck just for support but don’t use this to help you go up for crunch do not cheat. Remember your core is the one will do the job. That is why you to focus and do the control. And after 3 weeks of your exercise... examine yourself and see if you still have pain without supporting your neck by your hand. Don’t forget proper positing during the entire workout though. If no pain, it means that your core started doing the job.
Remelyn Flores thank you
Pamela's workouts are really awesome that she's making the songs she plays more popular!
Okay, there’s something I have to say: I love this workout!! I never thought I’d say this, but it is awesome! The exercises are just perfect, the music good and it’s even for free!! Thank you so much Pamela🤍✨
I managed to do this without a break! I'm so happyyyy🎉😂❤️
After three weeks of Pams workouts I can see an perfect improvement !!!Thank you so much
Mariia Gryn i discover her since end of the month last year. And I am strictly a home workout person due to time constraints. I see results and having abs too but not a lot. I don’t like too much abs. Overall I would say reached my body goal by doing her workout consistently.
Everyone stay healthy. No matter what, You are doing great and you are beautiful in the way you are! Take care. 💕
I love it ❤
You're amazing. Every day I do exercises with patience and with power, like the first time. You're the best coach ever.
This is the first time in my life I kept being motivated doing sports for more than 3 weeks now lol. I actually really enjoy it! Thank you Pam! 😍
Doing this as my morning workout right now♥️
Hiii pls say did it work
YES!!I absolutely LOVE medium level workouts! I don’t have a core that’s enough strong for the advanced workouts, but beginner seems too easy for me.Please make more of “medium level workouts!” (For example legs, arms, butt) I love your channel so much !💞❤️
Aλεξάνδρα Σ. Her old Arms & Core Workout is a good Medium Level I think :)
Anyone ele who can't organize their body at the Lying cross crunch? Just me? oh ok.
This trained waist workout relaxed my waist.😊😇
I've waited for this workout for so long! Thanks, Pam!
Pamela,I love all your workouts and have been consistent with the all the work out plans, but can you please make an video focusing on that lower ab or the belly pooch area. Thank you ❤
True. It would be amazing!
I was just thinking this, we need a video like that!!
Yes !!
Girl! Most of her videos target that! She just doesn’t market it that way!
I am low-key hate the fact that there are dislikes like why would u do that she really work so hard how can someone dislike this ....
I have the feeling that I also trained my legs in this Workout, because of the many up and downs with the leg
Pls do more medium workouts! I love them so much because they’re not too hard and not too easy. Just perfect ❣️
She is such an inspiration, thank you Pam for eveything! 🥰❤
How can she look so calm after this workout 💥😵
You’re so detail oriented and that’s what makes me come back to work out with you over and over love u Pamela
I’ve been feeling so good in my body since i started your workouts. Thank you so much!
For those people out there that is struggling to do workouts yet still motivated to do it, I truly salute you! Your hardworks and all your efforts just to take care of yourself will pay off! It is not easy but I know you can do it! 💖💖
I didn't really feel this workout in my side abs its more like a leg workout for me :D
Bro same I don’t understand
Same, i think we're doing something wrong
Same here but I also have really heavy legs. Ill see tomorrow if my sides felt it
partly u have to feel it in your leg, meaning side booty. It is also a leg exercise but you NEED mind muscle connection. Think about your side abs the whole time, do this workout very slowly and controlled and squeeze your side abs!
U don’t do it right
So I did this two times a day with cardio and my waist went from 27inches to 26inches in just a week 😱😱😱!!!!! I've tried so many workout but got no results. Trust me guys Pamela knows what she's doing. But remember every BODY is different give yourself some time and don't give up 😘😘😘
Did you follow diet
@@kaveenagandhari1964 Not a diet. Diets don't help you in the long term. You need to have a healthy, balanced lifestyle
@@oindriyathank you ❤
@@kaveenagandhari1964 your welcome!! And by healthy lifestyle I don't mean you have to eat green stuff all day everyday... Balance is key. There's no good physical health without good mental health ❤️
@@oindriya yess mental health is very important.. by the way I would like to know where are you from?😊
i was literally doing her muffin top workout this morning and i was like "crp this is so hard" and literally 6 hrs later i get this wOw ily pam
Armyyyyyyy🌚🌚🌚
@@IDK-kf2px ayy purple uu xx
@@tanisha8322 and I love you
@@IDK-kf2px ahah ly tooo xox
does this work for love handles?
I can already feel it burn just from watching!😂😂😂
I always imitate her “well done” because “well done” is part of the workout
Sameee
Ahshshhsjs alwaysss i do too
Yup
Das video ist toll
I want to inform you guys that i am on week 7 of 2021 but i am working out since June 2020 but was never able to complete all workouts assigned on a particular day by PAm... This is the first time... I am so proud of myself 😀😀😀😀😀😅😅
I honestly enjoyed this routine, it’s not too hard but you still have to put effort in it! And time was over so quickly
who is here in week 20? Its Friday, this is the last Workout for today! You got this!
I felt the burn, and it felt very good! Thanks for this good moderate workout Pamela!
Pamela bless your soul. You are the only one I know that will post these amazing work outs. Whenever I do then I legit am dying and have to pause it because no commercial breaks 😭 thank you Pam !!!! ❤️🥰
This was the fastest workout I have ever done! Felt like 2 minutes.. I am so happy to see my progress 🤩
New fav !!! I love everything about this video
I am start from today 😭😭😭❤️
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:
Day 8:
Day 9:
Day 10:
Day 11:
Day 12:
Day 13:
Day 14:
I don’t know why but this is my favorite workout of yours Pamela! 😀
Thank you for making these videos! 😇
One of my favorites : very complete and fun
hi Pam!! I appreciate your workouts so so much! Just wondering if you would consider putting a 5 second timer to transition between certain moves that take more time to get into (for example: going from sitting down to stand up or switching sides on the mat). Thanks :)))
Can I just say that the combination of this after the Tummy Torture video is pure evil and makes this once pleasurable ab video feel like hell 🥲 Love you still ❤🩹
Thanks Pam! You've made my lockdown productive and positive. Keep up the amazing work. There is no one on youtube as professional as you.
This is my favorite workout by you, never get tired of it
This workout is super cool!!! Thx for making it!! 😊 Pamela could you please make a 15 mins massive cardio workout with jumpings and easy elements like on an aerobic lesson? Thx in advance! 😘
Who tried this and is happy to see the results good 🤞😇😇😬
I absolutely loooove this workout! I think it’s one of my new favourites!! Thank you Pamela for keeping us fit and motivated!
Can't wait to try this!!
Tried it! I love the variations!
Hey Pamela I love your workouts so much they help me so much and make me feel amazing. I know you might not see this but I would love if you could do an ab workout mainly for the lower abs sometime in the future.
Pamela, your workouts are something similar to the glimmer of miracle😻 as they’re truly worthy and efficient for the body progress! I’m gratuitously thankful to your astonishing zeal for creation & for your irreplaceable motivation for making your channel always bustling🤩☺️💪 It’s such an amazing case for everybody to feel their forces and inner capabilities with getting stick to your trainings and keeping improving athletically😄🙌
Thanks a lot! XOXO ✨
Thank you Pamela for a medium level workout.... Was really looking forward to it
Did just 2mins of this after 20 min full body workout with some happy cardio
Just wanna say you can do this! ❤💗
Thank you 😊 💓 ☺
Finally found an ab workout that doesn't hurt my back, thank you so much Pamela! :)
Yes girl! I have loved all these since week 1!
Me pretending to not understand the movement to take a break 😂😅
I've been doing this workout for 8 days and I can already see the difference thank you very much pamela I'm a fan 😘💕❤️
Have you seen results?
Pamela's neck>>>
9:10 love your abbss. I wish i could have them without doing any exercise.
10:47 ooooooo!!!! That hair flick was soo pawsome
i love how the songs she used are sad, u start thinking about someone u miss and boom workout done.
Thank you so much for sharing!
10th Day: Wooh, this one was doable. Thank you, Pamela Reif!
You're an inspiration for girls, keep going! 😁
I love you so much Pam! thanks for being such an inspiration to me. I get up motivated everyday bc of your workout plan. Stay safe and healthy
her abs literally called me fatty in 36 languages
fat doesn't mean bad, as long as you maintaining a healthy weight according to your height. Workout because you love your body and you want to nourish it, not because you hate your body. ❤️❤️
@@oindriya It can't be said better
It's fabulous not just exquisite!
Thank you so much for this workout!! It was a lot of fun!!! And I love it wasn't a hardcore difficult one. I do much prefer it when the workouts are medium because I can then focus and concentrate on the right form, rather then trying to desperately keep up with you and neglect proper form!! Was waiting all week for this!!!❤️