10 MIN AB LINES WORKOUT - efficient for middle, side & upper abs / No Equipment I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 1 ส.ค. 2024
- 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. ♥︎
wmg.click/GetActive
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:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
My Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7
__
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
![[#SHORTS CLIP] ครูอึ้ง กรรมการอึ้ง ฮ่าๆ l ซานิเบาได้เบา l One Playground](http://i.ytimg.com/vi/qeBTuMJs4t0/mqdefault.jpg)
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
Simply stunning😊great workout!
All your workouts videos should be Similar to this, it’s just easier working out without shoes and socks!
it was a killer one!!but towards the end you kinda get used to it
Omg Pamela you are killing my abs once again 😂😂 also..you're probably never going to see this, but it would be amazing if in your Workouts for the future you would include some songs by Wafia. She's super underrated and I think they are perfect for your Workouts ✨🔥 (songs like "Hurricane" "I'm Good" "Flowers& Superpowers" " Pick me" " Good Things" "Butterflies" etc) I think you should give it a listen♥️
I am sooooooo excited to do this workout!!! I am sure I am gonna love it!!! Also I loved the outfit, the songs and the view as well!!!
You are my inspiration Pam and I love you sooooooo much!!! Thank you for everything you do for us!!! 😍💕
Thank you so much❤️❤️❤️
I swear I'm developing an addiction to the words "Well done"
Same!! Until you realize you were going to do one more of her workouts after, then you just dye a little bit inside. 🥲
Me toooo 😅😂
pam is pavlov-ing you
Ikr it feels so rewarding
Did you go to the gym?
Pam seriously, I started working out with you a year ago and my main motivation was a toxic boyfriend that wanted me to lose weight. A year later, I broke up because I feel like a *bad b*tch* that is healthyyyy and does not need any validation of any man.
Bonus, I lost 25 lbs, I quit smoking and for the first time in my life, I eat healthy.
Keep doing what you do, you change people's lifes 🥰
WOW 🤧❤️ what a wonderful story haha - I feel very honored to have been by your side throughout that year. Keep killing it, you've come so far!!
@@PamelaRf1 💞💞💞
Well done girl!!!!!!
Damn gurl keep going ❤
you’re so so strong, keep going girl!! 💞
Pam´s workouts have shown me that "planks" are rest hahahahah
Thats the most relatable thing ive heard all day!
I know haha
Hahahaha
@@marionilachuprov5597 same hahah
Hahah right!!!
I feel like my abs have been *ab-used* lmao
same lol😭💀
Hahahaha i can't
Ahahahah im laughing so hard
This is so good 💀🤣🤣
Good one :-)
I can't tell the difference between my sweat and my tears now
😂now that was funny
😅I love this comment
lol
i rlly wanted to cry
😂😂lol
„motivation isn‘t a loyal partner, but discipline is!“ - Pamela Reif ❤️
PAMELA REİF COOL WORKOUT🌈🌷
yay you paid attention in the Q&A! 😬
@@PamelaRf1thank you for the quote too. It's a good reminder for everyday❤️
@@PamelaRf1 whats 'werbung'??? y u put the word everywhere?
@@xa-xii4865 it's english for 'ad', 'advertisement'
Can we just stop for a moment, to realize how strong are we all here? Like, pandemic, home, school work, friends... and exercise to it? Guys, we should be heroes for ourselfs, and be thannkfull that we can feel our sorow abbs everyday!!! :D
Update: XD so much likes!!!!!
oh wow this made my day ty 🥺
Let's keep getting stronger all together ✨
The suportive group in comments is amazing
@@miarozvadska3962 i was going to say the same thing. The comments are just as valuable as these videos.
@@sarahdgt530 Love u for this
yeaaaa!!
That satisfaction when you _really_ didn't feel like working out today, but then you hear that beep after the last exercise ♥
I so feel this ! I was really not feeling it today but then pushed myself to remain disciplined
this comment always motivates me to do my workouts even when i don't really want to. thank you!!
@@mayojuno OH! I'm so happy to hear that! Keep up the good work 😊
@@mayojuno you just got to eat or sleep better. I find when I eat or sleep bad I feel bad
oh yes! its only important to start
Who else is watching to prepare themselves to do it later😁
Thanks for so many likes😁❤️
🙋🏼♀️
Me me me 🙋♀️💪
Btw i'm just feeling how my belly will burn 😂
me hahaha
I'm checking if I'm physically able to do that. Definitely not ready for this one😕.
Me 🥲
Pam: Looks like a mermaid..
Me: Looks like a dying fish..
... during the workout
😂😂😂😂
Ohh godd samee
This 🐠 is dead
While I was doing this I literally thought: omg, I look like a fish flopping around on dry land
you speak the truth
I’m a simple girl
I see starfish crunch and I cry
I thought I was the only one
Bro same that is like me least favorite workout 😂😭
Your profile of Monokuma is so cute, n same starfish is no
@@nagitokomaeda157 aw thank u, so is urs I love Nagito 😍
@@imanx.2610 ayyy :)
At first i was like: ,,mmmmm working with Pam" as a joke. But bro, i dont think its a joke anymore.....
See your tiktok addiction😂
i can’t read it with out intonation
I literally took a month break for summer and I miss her so here I am ahaha
🤣🤣🤣🤣🤣
I started loving workout more than study...... 😂😂😂😂
Coz of pam this hpnd. ❤❤❤
Lol same
Right?
yesssss ︶︿︶
Yes I love working out more than studying!!! I working out is my life!!! 💕🏋️♀️💪
Me too! I started procrastinating studying with working out now
Can we just appreciate her for providing us workout vdos for free? They are free + effective! What else can we ask for?
Programme too is available every week
@Simra Jamal lmao
@Simra Jamal hahaha lol
Armys are everywhere 💜
ATTENTION✋
Guys stop scrolling comments and let's do this workout!
You got this!!
I know that you hate me now, but then you will thankfull for yourself!
😘Let's go!
U got me in 4k💀
WATCH MORE VIDEO F.U.L.L H.D 💓 CLICK HERE : livegirls19. com
!💖🖤❤️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1&!/ 1618796936
Too late I already showered
ok you got me 😂 time to start 😭💪
Haha, you got me. But now: Let's gooo!
COME ON GIRLSSSS YOU DID IT FOR TOday AND I AM SOOOOO PROUD OF Y’ALL ILYSM
love u too bestie
Thank uuuu love u tooo siss
LOVE YOU TOO
Samee
Hun, I love you, I'm also proud of YOU
Who’s looking at the workout to see if they will cry 🙋♀️
Me🙋
Always
Mee😅 it looks like a lot of tears🥲😂
I will cry
Then don’t do it
Beach: calm
Pam: looking like an effortless fairy
Me: dying of frustration and asking myself, why do i have a weak core!?🤦🏻♀️ 😭🤣
SAMEE TT
XD that's how i was a year ago on different ab workouts of hers.
I FEEL UR PAIN
I absolutely loved this one!! Especially because it is not so hard on the neck :) I felt my abs way more during this workout than I normally do, thank youuuu x
oh yes, its so easy to get abs on neck instead of belly haha
To be honest, I’ve been doing Pam’s workout since 2020 October.
I’m switching them between the 10mins sixpacks, 6min brutal abs, 10mins abs line and 10mins killer sixpacks.
I mostly do an abs workout and then one hiit, but sometimes I skip the hiit and do only the abs when my schedules are packed.
I have 11ab lines now and they are visible and obvious. They don’t leave when I stop doing the workout for a few days. I’m absolutely in love with my body now.
Lose 6kgs and 6%body fat. Thank you Pam 😘
B
G
G
me: sees hold + welcome “oh that doesn’t look too bad” also me doing it: * does hold + dying *
10 min ab line a workout structure:
• ~ (each 30 sec)~ •
1. sitting 1-leg crunch
2. side pam knife (right)
3. hold + welcome (right)
4. little crunches (right)
5. side pam knife ( left)
6. hold + welcome (left)
7. little crunches (left)
8. spider plank
9. plank + arm rotation (left)
10. plank + arm rotation ( right)
11. cross plank
12. welcome once again
13. side pam knife ( right)
14. lower leg crunch (right)
15. welcome once again
16. side pam knife (left)
17. lower leg crunch (left)
18. star fish crunch
19. ab hold
20. plank + suck it in
♡ well done! ♡
always be super proud of urself because you were able to complete the workout. Yes, maybe you took breaks but that is totally fine! As long as you keep going through perseverance you will get stronger along the way because the more you train the stronger you will get! thank you pamela for ur amazing workout!
thank u🤍
Thank you 💕
@@savannasabio3362 they can but you have to keep in mind that not only working out helps with loosing belly fat or will flatten your tummy, nutrition is super important too! You got this! Lots of love from Austria
Thank you
almost gave birth doing this,and im not even pregnant. Thank you again for a very fun and intense workout!
On a maximum intensity scale of 10 ,this workout is somewhere around 15.
I didnt know after doing Pamela workout for 10 months now, anything could be this difficult
this describes me in EXACT WORDS!!
Soo.. this workout is like ~ "medium level"
She has harder ones..
haha true. Every tried HIIT?
Let's just take time to appreciate Pam for filming workouts even on vacation. Have you noticed how much videos have beautiful sea view? Thank you, Pam!
Do you know which place is this?
@@umamahameed372 idk for certain, but somewhere in Italy
This workout makes the starfish crunch in the end look like a break.
Exactly, that's the first time I don't struggle with starfish cause I struggle with all of the previous exercises.
😂😂🙏
@@eliskahudeckova6584 oh wow means that you've gotten stronger. Keep going!!
starfish crunch is the hardest exercise for me haha
I can't believe she's doing all these moves with ease
doing this at the end of ur workout for the day hits DIFFERENT
just popping in here that me and my family ABSOLUTELY loves ur workouts! we do one of ur vids every other day and we feel so accomplished right after we finish:) the results are showing clearly as well. stay blessed and have a good day and to anybody who's seeing this
thank you so much!! ❤️ happy you like them
I'll do every workout ever made, just bring me there 😍🥲
oh yes ♡♡
I'm just gonna sleep there 😂
@@chetnachaturvedi888 Lol😂😂😂
@@chetnachaturvedi888 haha lmao
Pamela I’m convinced you a super hero 😅because there’s just no way you just eat every workout like it’s nothing it’s the no breaks for meeeeeeee 😂
For all the people saying this is really hard for them, keep going and it will get easier over time. You are making an effort and trying to do this which is amazing
Not even 1 minute and it’s already burning!🤯
Guess no one would see ur comment if ur not the early squad.😔
The music and her bg is what makes the workout more interesting.
Side Pam? Absolute killer!
You are in the early squad haha
@@lw1717 🙃
You always know it is going to be a killer when she is wearing only shorts and not leggins
oh lol I never noticed
Future me, if you got to your ab goals:
IM PROUD OF YOU ALL THAT WORK PAYED OFF
Did you do it?
whoever said the starfish crunch feels like a break is a liar💀
I guess we’re all in love with Pam here
Yes😍😍
But how did you predict?🔥😯
Li ke always
yes!
me: excited for leg day
pam: **posts an ab workout**
me: and I guess it's ab day now
Shout out to the people that have been doing this for a long time 🙌🙌
wouldn’t be a pam ab workout without an ab hold and plank at the end 🥰
Yess🥰😍
Thought it would be a relaxed workout bc pam has no shoes on
Me: dying and still naive
+ I was glad when it turns to the “starfish crunch” exercise?!?!
SOMETHING IS WRONG ABOUT THE WORKOUT
EXACTLY
This was the too hard for me😔🤕
PLS SAME LMAO WHAT THE FUCK
yessss the starfish crunch was a rest ahahahaah
This is one of the very first workout videos I’ve tried that I actually felt like my side abs were worked out!🥰
The longest 10 minutes of my life😬😬, by the way nice workout Pamela, appreciate it👍👍👍
am I the only one who cant do the side exercises properly because my butt hurts while on my side:/
Same! I'm really sad and mad! :(
same :( i feel like my bones get bruised by the floor although i use a pretty thick matt..
Try doing it in a pillow, worked for me
omg yes! but the solution is put all ur body on the bigger muscle (or more fat part) of ur butt cheecks! it works to me
my hip bones hurt through the mat haha but for me its not too bad so I just keep going
POV: Your scrolling through the comments to distract yourself from actually doing the workout
Ups haha
Nup I've finished doing it& here for a quick entertainment before stretching lol
@@PV-re8kd me too !
Damn it haha
I have been doing this almost everyday for 2 and a half weeks. I'm already fit and skinny around the waist and tummy area, but even so after doing this my abs have never looked better and most importantly my waist is so much more defined and smaller; something i couldn't even believe was possible!!
This is the first time I've really done the whole video and seriously, the ending made me feel like I'm coming to a success. What a peaceful, yet cheerful ending I love it
Who else watching the whole video just to prepare themselves mentally and physically?😂
me
haha I do that everytime!
I think if I was in all of pam’s amazing locations I would always be motivated to workout 😍😂🌊☀️
your 10 min are more effective than someone's 1h. Thank you so much!
you know you did it when the plank at the end feels like a rest🤪🥳
I can't wait ! Love all you workouts booty has grown inches and waist snatched ! Thank you so much pam!
Okay let’s appreciate that good taste of music🥺
This has got to be one of my favourite . Nothing beats this workout if you want the ab line .
Right on point 🎯
Honestly, this is my favorite ab workout you've done so far. I have been doing it several times a day since you posted it, and it has garnered almost immediate results! Thank you so much!
Several times a day?!
😭 I been aiming for just once a week
How are you abs now?
@@madeline569 I have some solid ab lines now, but I don't know how much of this is from actually doing the workout. I am a small person like Pamela (I have the same dimensions as her), so it is a bit easier for my abs to show through.
@@madeline569 I saw results after doing it once, unfortunately the results were good on my left side because I took breaks on my right and now I look uneven lol
@@yodapen6534 ahah i am always afraid of that happening 😂 just do the opposite next time
@@katewexell that's amazing! Great job you ☺️
dude shes literally working out in heaven
Well, I'm going through hell during this workout😂
This ab workout also made me realise that I apparently have no balance whatsoever
“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!!
dude this is the hardest ab workout
Nothing is more rewarding than watching this a year ago and thinking damn I can NEVER do that... and I crushed it today. 💪 thank you so much Pam! 💓
This ab workout is highly underrated🔥🔥🔥
Intense and easy to follow. Just 10 min but worked every muscle. Now one of my favourites.
sometimes I get random songs stuck in my head and think, where is that from? Then I remember they are from your workouts! I love all your music pam, good work!!
I only love these exercises that require no equipment! Thank you, Pammie. 💓
Longest 10 minutes of my life! Can we just play this video in my exams? But great Work Pamela😂💕
Finally I made whole video without any pause. I´m so proud of myself and everyone!! We are strong and stronger than we think. anyway, one of my favorite abs videos xoxo.
i dont know what it is, but this remains my favorite ab workout you've ever done. it's so killer and i love that the moves are so unique! i get so excited when it's on the plan :)
Pam; you are really the first person ever that motivate me to do sports. I already lost 12kg because of you 🥰
Guys let me tell y'all something from experience. You can do a thousand ab workouts and not get toned. You know why? Because you skip "ab lines" day. I used to skip the workouts pamela targets as ab lines and core and trade them with normal ab workouts bc I thought they wouldn't make a difference. Even though my abs were burning 45 mins straight, I could hardly see them. Soon after, I decided to give this one a try. ABS HAVE NEVER BEEN MORE DEFINED. Don't skip it. You're not gonna get hurt bc it's different exercises. Be careful, have the correct form and this is what your gym sessions are missing. Your whole core is going to transform. You got this
I'm addicted to your workouts. Thank you very much. I tried to follow so many fitness TH-camrs, but you're the only one that keeps me motivated and only wanting more and more of working out!!
I really liked this workout, it kept me struggeling and I really felt the burn in my obliques!
Compared to your other abs workouts I honestly have to say that all the others do not target the upper and the side abs that much. So for everyone who thinks that the muffin top workout and the side abs medium workout is kind of easy: This one is really good for the obliques! Thanks Pamela
"welcome once again" 😂😂 gonna try it tomorrow. Really!!
I think it's the hardest video of Pamela's!
Is it just me or does anyone else finds this workout super cool like I would go so far and say it’s one of my favorites :)
Watching the excersise: "That looks easy!"
Actually doing: "Am I passing out?"
5.4.21 this is not a cardio day , this is mentality monday my friends 😅👌🏻 thanks for making me sweat like crazy
Have myself a week off (school break) just got back into workouts and God they kill :)
Guysss today I relized that I can do this without breaks. I'm sooo proud of myself and pamela thanks for this you motivated me to keep going. I love you so much❤
good job!!
@@kitzunemiku thankssss
I went to the gym for seven months and today I'm back in here and I swear this is harder, I mean, gym can make you sweat as hell but it will never be do harmful haha, also, u truly feel I had more results in home doing Pamela's
Love this workout. Pam by far one of my favorite fitness influencers. Beautiful views, great music, killer workouts, all in one! Just quality! I love you Pam, you’re so creative and funny and you’re literally coming out with different workouts every week 😱💖🤩
Oh my GOODNESS, this is the second time I do one of your abs videos....WOW....they burn...short but SUPER EFFECTIVE WORKOUTS! Thank you!!1
29.03 here! This was the killer of the day!! THANK YOU PAMELA
November 14 (2022) still here
Omg i really love the combination of Pam's workout clothes and the timer's colour 😍 It looks amazing 💘
I loved it so much!!! Thank you so much Pam, for all of your amazing workout videos!!! Some of them kills me, but they make me stronger everyday!
Pam doing this by the sunset and in nice clothes:
Me in some pants and a t shirt in my dinning room: YOU CAN DO THIS!
Today was the first time I'm managed to finish the work out. I'm so incredible proud! Will stick to it 🥺
I started doing the 'welcome' exercise and my eyes were like O_O. I don't know how you always keep the workouts so hard and just breeze through them. Thank you!!
okay but can we talk about the thumbnail 😭😍😍😍😍😍
Those side Pam knives were brutal!!!
The “welcome again “ came and my abs were like when’s the bloody goodbye
Those hurt my lower back when I am on my side!!
i love this workout because it doesn't hurt my neck!!!
Queen of youtube fitness !!
You know that it's working when you think "Thank god the next exercise is plank"
That is a breathtaking view. ❤️
The music choice, and general aesthetic of the video is on point, as always.
Looking forward to doing this workout this evening.
Sea: calm
Pam: calm and smiling
Me: dying
I have been working on my abs for over a month and I've started exploring harder ab workouts. I already had a small but visible line down my belly , so a start to abs. Other workouts were becoming easy so I tried this one looking for harder. LOOK no further. This is one I'll stick to for a bit until I need to progress again. Hard and definitely needs muscle to do most of them.
I'm 30 years old and have been working out for about two years at home.
me at 3:43: well thank god that part is over
pam at 5:48: surprise biiiiish
I tried many ab workouts before and this is hands down my favorite. It gave me amazing defined gorgeous abs. I recommend this to everyone.
how long have u been doing them for so that you cand see some results?
@@ilycool16 It really varies from each body because everyone has a different fat percentage and different diet so it can never be standardized . For me I had a flat tummy and ate healthy previously and within 2 weeks of doing this almost every morning I saw the results I wanted. You also need to make sure you're making the most of every movement.
Thank you for a lower back friendly workout 💓🥰💪🏼