10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif
HTML-код
- Опубликовано: 7 июн 2024
- 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.
__
▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ 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. ♥︎
wmg.click/GetActive
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:
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. 
Спорт
if you finished all 10min, you did ... SUPER WELL 😂 who noticed the tiny change?
First!!!
First I was thinking it's another exercises 😂
Done! Thanks Pamela! :) Love all your workouts btw (even though they burn like hell lmao)
10 min hardcore hiit, 10 min booty activation with band and then this....how to die and feel like your in fit heaven!
Haha im glad im not the only one who noticed it!!! Thanks for commenting on my comment about it!!! ❤
Anyone here in 2024?
Me haha
Mee
Been here
Always 🎉
Meeeee
Guys I just did this without stopping for the first time!!! So proud of myself!
Good for you
so proud of you too :)
good job this one was so hard i had to take two breaks
😍❤️
congrats!!!🧚🏻♀️
Who's here in 2024??🎉🎉
Meeee 🎉
Meeeee🎉🎉🎉🎉
Me😁
Meeee🎉🎉
Meeee🎉
I have so much respect for the people who make it without a break
same 😭😭
I do without breaks
@@ennipalola7281 no way 😂😮
it takes practice, i first started to train some abs couple years ago and now i try to do some 3-4 times a week (5-10' maximum) and now i can easily do her workouts without amy breaks.... jsut keep trying you all will get there
i didnt start with pamela and did easy abs work out first, today i tried pamela for the first time with no breaks and felt not to tired
I wish the 10 minutes felt this long in the morning when i snooze my alarm- 😭🤚
Hahahahahahhaha
EXACTLY MY THOUGHTS!!!
😂
Same😭😭😭
me too lol
strongest things in the world:
-the hulk
-us after this workout
-pams neck
Lmao
I thought nobody would say it🤣
Fr my neck hurts after having it up too long 😭
Hulk’s pants bc they don’t rip when he transforms😂
I know my neck hurts so bad
Did this workout during my period and without breaks. I am so proud of myself
Ur a beast
queen shit
Dudeeee..... You're a legend..... Fr.......
Respect 🫡
Holy shiiiii-
There are days I can do this non stop and days when i stop 3 times. Both are okay. Dont be hard on yourself. Your body fluctuats alittle everyday
This is exactly what I've needed to hear❤
Thank you
The quote that kept me going: "if it doesn't challange you, it doesn't change you"
Omg i've never think about that you really open my eyes
thank you
Thats is actually a very needed phrase, thank you for that 🥺🥺🤍🤍
Oh yeah... Pam said this, in her 5 million special video
omg needed this
i should think of this now! great quote
Problem starts when you start hallucinating the beep sound 🤦🏻♀️
OMG HAHAHAH YES
Omg I feel youu😭😭
😂😂
OMGGG so true
Omg, your profile photo🥺i'm crying at this moment
I don't know if someone is ever going to see this comment however just putting out here because for the 1st time I did this workout without stop... I have been working out since my 2020 when pandemic was going to start and at the same time as I cleared my shelf, I found my farewell T-shirt where my 'friend' said handwrittenly 'PS: Lose weight'. That was just heart-breaking for me... I started looking home workouts since I am too ashamed to go to gym... I found Chloe Ting, and her workout programme started building up my strength, I lost weight, the stomach fat, I used to be 35/36 waist now I have reached to 31 waist after 2 years of consistency, break and repeat. I have tried many home workouts, starved myself, I just wanted to look fit for that 'friend', but gradually I realised that workout is making me happy, its a stress relief, and since then I accepted the way I look. Mind you, I do eat, good healthy food and no more starving myself. I do take a week break when I am on my periods or do light workout to get relief from cramps, but trust me workout during periods could be hard.. you already bleeding enough, you deserve some pampering one whole week in a month! And eventually after your periods, that 1st phase you are more energetic, ready to pick weights! And you will see the difference. Honestly right now after 2 years of home workout, 10-12 hrs of walking straight at work (Hotel Industry arent easy but still fun)...But anyways, do not give up on working your strength where you can lift heavy loads, trust me you will feel powerful! Everyones body type is different maybe you won't get that flat stomach or thic booty... or those love handles... but don't force yourself if you are doing for others. IF you are doing for yourself go for it! Have faith in the process and enjoy till the max!!!!! Ciao Ciao beautiful human beings, I hope whoever reads this whole paragraph motivates you to love yourself enough not to give fucks about the society! You are smart, beautiful, kind soul! And Thank you Pamela!!! I am definitely seeing difference however little it may. (winks winks, hearts hearts) XOXO
😭💗💗
thanks for inspiring me, I can be too hard on myself 😭❤
❤️❤️
thank you
Whatever happened with that ‘friend’ was terrible, but we’re all glad you overcame that phase and are a better version of yourself now, both physically and mentally.
💕
This was one of the most difficult ab workout I’ve ever tried. Pamela is a BEAST
*workouts
The most empowering things in the world:
1: love
2: faith
3: the fact that you could do a Pamela Reif workout without extra breaks
Yesss! You should be so proud because they are HARD!!!! We can do this :)
@@laneyhecht1410 I can't do even the first half.. but I'm working on it! You're really strong if you can do this! Even if you can't, it's really important that you try and you want to do something for yourself! But remember, you're amazing with and without abs
@@leaslavova5346 aww! Thank you so much! I think the best thing about not being able to do something hard is working towards it until you can. Then you can see just how much you've improved through dedication! I can now do it without breaks, and I am positive that if you put your mind and heart to it you can too! It takes time -- never give up! You are so strong! 👏💕😉
A year from now, if you dont do anything, you will be in the exact same place you are now.
No matter how stuck you feel, how many days youve spent crying, or wishing for something different. I promise things will get better, and even though growth is incredibly hard/painful, staying stuck is soo much more painful. I believe in you
Wow ok well this got me to do this workout
i literally love you
thank you
@@ultraxim i got u, ive gone through the same thing. What I've learned is that discipline hurts less than regret. And just a little progress adds up to big results. Compounding interest :P
You got this! It takes time, but you got this.
Literally i needed this so much, ive been trying to lose weight since January and nothing happened cuz i didnt push myself enough to it, and reading that made me not gonna lie, it made me wanna actually fight harder to reach my goal.
Iono who needs to hear this but the key to ab exercises is breathing! Inhaling on extensions and exhaling on contractions helps you engage muscle in your core and keeps oxygen flow to thoae working muscles! Inverting that pattern will help engage a different set (and is generally harder). Always breathe! Great workout!!
When the plank feels like a reward you know it’s one of Pamela’s workouts💀
I truly genuinely honestly believe Pamela is the only person on Earth capable of doing her own workouts
😂😂
And the man in your profile picture...
@@riddhidutta5601 hmm good point I think he would come pretty close
Agree
@Isabella Greenidge agreed, also love ur pfp
I'm watching to mentally prepare myself 😂 Who's with me?
Hahahaha omg same
Oh god stop it I see this trash sentence every time I check out Pamela's comment section
You ain't alone sucka, we busting our bodies together
Lol 😂 me too it’s 11:30pm in LA and I’m picturing myself doing this tomorrow 🥵🤣
Hii
I know this is generally geared towards women but I like to do them because these videos give me a challenge! I am not ashamed to admit that these ab videos are harder and more challenging than the men's fitness ab videos! Keep up the good work Pamela!
Two weeks in and I can see incredible improvement on my lower ab ! Also with better eating style and lots of water !!
Hardest thing about this workout is trying to control my lower back 😂
Fr fr
Same! I've been working on it all year. It gets better!
@@emilym4494 I hope so
I think I trained my upper abs instead of my lower, lol
use a yoga mat
Tbh the “super well done!” sign at 9:46 is the most motivational thing in the world 😂
Haha true😂
Yes if you make it till there 🤣
I do these workouts just to see “well done” and the kiss Pamela gives me then..
Yassss hahaha
trye
I am only 13 years old and I managed to finish the whole 10 mins with only 2 small breaks!!!!! So proud of myself! To everybody out there, you can do it if believe in yourself! ❤️❤️thank u Pamela!❤️❤️👍
i'm 13 too and IT HURTS LIKE HELL
Respect for this lady. I'm a man and had all the difficulties finishing this exercise. I pulled faces and sweated while she obviously has a walk in the park.
Pam: Literal definition of "I don't sweat, I sparkle."
how does she do it???
No one knows
magic.
Yes and I can’t imagine struggling and looking pretty at the same time 😅❤
Me too 😉
Pamela: keep your lower back on the floor
My lower back: no
Can somewhat relate
Even with my flat ass lower back said: still no
After doing this workout for more than a month it's easy to keep my back on the floor.
@@leostoner3950 this comment gives me hope
Yep literally
To everyone doing this secretly in their room good luck lol
i always had a problem with my lower abs not showing. This really helped. I started to see results in less than a week
omg this is so motivating, I need my abs to show a bit in 1,5 weeks when I‘m in vienna and wearing low rise jeans😭🫶🏻
The music made my abs forget about the pain for a solid second👌🏻🔥
omg my fave youtuber is here too
I watched your 7 day abs hahahha
@@a7l3.c same lol
Zoeee
Big fan
Isn't it crazy how one person can change millions of peoples lives. I never really liked working out but Pamela makes it so fun and her workouts on her insta and her polls of who worked out that day keep me motivated but at the same time don't demotivate me if I don't do it.
Pamela if u see this, you are doing so much good and helping people better themselves, which in turn betters thier mental health so thank you.
Wow nice words😃
I feel the same! I think the best result is the mental change she can inspire to us. The body change is a consequence of that
True! I tried out several workout plans from different RUclipsrs but her’s kept me motivated
Love her videos so much I don't think I'll ever go back to the gym. What the pandemic made me realize: You don't need a gym to be fit, you just need Pamela Reif.
Here, in 1-2 minutes, I will show you healthy recipes that will boost your health
This is by far my favorite ab workout I have found in a long time, I have already noticed a visible difference in just a few weeks! Amazing, I am dying and sweaty every time.
After a year of Pam videos, today I did the whole video whiteout stopping!!! I feel amazing!!!! So proud of myself and everyone working to get themselves stronger too!!
Who is still training with Pam in December 2020?💪
Wish you all a merry Christmas 🎄🎁
You too ^^
Many of us!
I am with pam and mostly with @SydneyCummings
Merry Christmas
Nike, which shoes is Pam wearing? :)
Tips from me who was once a beginner:
- We all have a specific exercise that we hate, or is too hard. But it is important to not skip these, try to do your best or change the way you do these exercises (for example if you have a side plank and you find I too difficult, do it on your knees)
-You won't get results immediately, but if you don't give up, you will be proud after a while.
-After a few workouts, you'll actually start enjoying the burn.
-By time you will know that working out isn't only for physical appearance.
-The best feeling is when you see your own improvement, so keep fighting until you reach where you want to be.
-You don't have to change your diet for results, you just have to choose your foods.
-Do not regret having lazy or rest days, these only help you improve in your next workout.
-And most importantly, do not compare yourself with anyone except the person you were yesterday.
Hope these help you! Keep going you got this!
Thank you very much, I needed this right now🤍
I really needed to hear this, especially the compare only to yourself
Youre the best
Thank you so much for writing this comment! I think many people needed to hear this right now! And good luck to y'all! I never thought I'd love working out every single day (except for rest days, we can't forget about those), but now I look forward to my workouts! ♡♡♡
I screenshotted this. Thanks ❤️
Who is here in 2023 😀😀😀??
mee
This routine really work guys!! Finally I find something that works in RUclips. Love you Pamela ❤❤❤
Please remember that is completely normal to have a lower belly, that's literally your intestines existing. Be kind with yourself you're doing amazing ❤️
I just want mine to get a bit smaller
@@elainapilkington2158 you will! sending you the best vibes ❤️
@@ludzioba2533 thanks 😊
Also for the girls: your uterus exists, belly pops out a bit
I happy that I see your comment it's so nice ❤
no one:
literally no one:
me after 3 min: going to the mirror to check if I still have lower belly fat 😅
Ab exercises help strengthen and define the core, but don’t necessarily help in losing fat since spot reduction isn’t possible
also, dont beat yourself up if you have a bit of lower belly fat, its normal, not everyone can acheieve the 100% flat belly, even if theyre super strong otherwise! its completely fine, and differs from person to person :)
Ivona AMEN
Yeah. I find myself able to complete all of these ab workouts but I still don't have a flat belly. I think it has to do with my posture so I am trying to improve that now.
burn more calories 😉🔥🔥🔥🔥
There are literally hundreds of lower ab workouts on RUclips and I have watched many of them... But you are the first person male or female who stressed the importance of keeping your back flat on the floor and kept reminding the viewer during the clip
I commend you for your expertise and knowledge of what to do because so many others are causing damage to their viewers without caring about the consequences
You deserve the number of subscribers you have
Thank you
Who else is lying down in bed watching, and thinking they would do this later?! 😀 😂
I have been doing pam's workouts for a month and eating clean. I have lost 3 kg, my arms are toned, my posture has improved and I have lost fat on my belly and my thighs. All the best for your journey
Congrats!! wow awesome
What videos helps you for your posture? I really need it, I hate mine
@Saskia Rex so proud of you!! 🤩
How long do you spend working out each day to get those results? :)
@@inky_fingers I do Pam's weekly schedule from instagram,5 day workout, Thursday and sunday rest,45 min long. No need for anything else as they are intense. But mostly a clean diet is important. Start writing what you eat in a day and you will see improvement
she’s reading our minds, I was literally thinking about how i wish she would do a lower ab specific workout
Me too!!!
Same omg
same sia
orrr, she just read the comments;-;
Me too
Oh Pam, you are truly golden. I can't tell you how far you have brought me in terms of my physique but even more so my general wellness. I can hike and play sports and just feel energized, and that is because you are an inspiration.
Finishing my Ab April with this and I wish I started at the beginning because these are awesome. Can’t wait to continue into May!
Just a side note since many of us here are beginners: Your neck is hurting because you aren’t lifting with your abs, but with your neck. Once you get a little stronger you will be able to engage your core better and it will help with the pain. For the first week my neck was straining pretty bad, but I’m onto week 3 and feeling much better now that I’m properly engaging my core.
Thanks
Any tips on how to keep your lower back on the mat? I can’t seem to do it and I know if I didn’t I would use my back rather than working out my abs 😩
@@zombieastronaut3567 keep the neck up, if you can't use ur hands to hold it up
@@vornamenachname2225 thank you, I’ve been doing that. One day I’ll be able to do it hands off my neck I believe!
@@zombieastronaut3567 Decrease the amount you lower your legs. If they are only 91 degrees angle rather than 160 it doesn't matter. Only go as far as your back can handle while staying flat against the floor. No arching! You can work your way there. Also a tip I learned in pilates was to hold your head like you are preparing for a crunch and slightly push your head into your hands. This completely relieves any pressure on your neck and back and makes it so I can feel most of these moves just my abs. This is good for leg lifts, toe/heel taps, butterflies, holds, etc. Works great for my stubborn abs which don't like to turn on otherwise.
Thank you dear Pamela, i tried your upper body workout and this abs workout at 9:30am, i feel stronger this morning ,i wish you a fantastic day, i love you🧡
All I can say is that, every single ab workout video from Pamela is a torture, but a good one. You can feel your abs burning for sure!
At this rate my neck will get abs sooner than my belly
ikr
😂😂
Absolutely I agree
Oh I didn’t know you had more than one neck.
@@britt3933 lol ...srry spelling mistake
Pamela Reif keeps your girl toned up 🙏🏼 nice opening song btw...😏😏
Ya that first song goes hard
Lovely vocales Lanie 😍. I fell in love with the song since the first ab. It has more views here than the actual David Guetta's video ☺️
Great 🎤song
Hardest part but song made it easier 💓
u toned? hm
This is the first core workout video that has made me sweat in ages. Loved it so much that I completed it twice today!!❤
THE BEST lower abs workout I've ever done. For real. Omg I love it so much
Couldn't find a list of exercises, so here you go:
1. Pelvic tilt + 1-knee lifts
2. Pelvic tilt + knee lifts
3. Crunch + leg lift
4. Scissor kicks
5. Pull over + toe touch
6. Draw circles
7. 1-leg pull over
8. Butterfly lift
9. Butterfly kick outs
10. Ab hold
11. Squeeze it in
12. Mountain climber + hold
13. Bear hold
14. Kick front + up
15. Pull over + toe touch
16. 1-leg Pam knife
17. Ab hold
18. Plank + lower ab crunch
19. Plank + crunch hold
20. Bear hold
I'm sorry for how many days is the challenge?

thAnk UUUU
@@xunaxireyes363 xD
@@xunaxireyes363 what challenge? I haven't skipped a day since last March😂
cheers
ok but how does Pam literally look perfect through the whole video??? EXPLAIN
For real howww
she's been training for years I believe. and she's really natural beauty
Jes how🤔
You workout every day, eat healthy and after 6 months to 1 year you’ll be looking like this too. There’s no secret. Everyone can achieve a perfect body. Consistency is key 🔑😉
@@wonderwoman95 well genetics definitely also play a role in that
Thank you girl , your changing my life ! it's hard but I'm getting better already !
I rlly enjoyed this thank u ! It’s not like other workouts when I search lower stomach workouts I only feel the burn in my upper stomach but this one I definitely felt it lower!
The moment I realised chloe ting workouts are nothing compared to pameila reif’s workouts
IKRR LMAOO
What u mean like good or bad?
tbh I prefer chloes workouts over pamelas. so I like both of them but in my opinion chloes are more challanging cause I always have my "whole energy" and can do every exercise with maximum engagment lol
@@akulabhamare6385 he/she meant that Pamela's workout tend to be more intense and challenging than Chloe's workout.
chloe’s are great for beginners! i did hers for months before finding this channel & literally can only get through these workouts bc i did chloe’s for so long
The best way to describe the word “love-hate relationship”: Pam’s AB workouts 😇😈
That be the only way to describe it. Haha
By far has to be one of my favorite lower ab routines-thank you!!
So I'm starting this on 1st January, 2021.
(I'll update if I don't forget)
My age- 17
My weight- 61kg
My height- 5ft
My lower belly measurement- 103cm (as of 26th Dec, 2020)
I'm not on a diet, I'm just being mindful of what I'm eating even tho at times I'm having a small piece of chocolate?
1st Jan- ✅ it was really difficult, especially 1 leg Pam knife. Still I did it all even tho I had to take 2-3 seconds break at times.
2nd Jan-✅ it was difficult and for some reason I feel like my lower belly on my right side has shrunken a bit?
3rd Jan ✅ Done. I'm improving with the 1 leg Pam knife I think. I got my periods in between the workout yet I didn't stop!
4th Jan- I skipped today cuz my cramps are really bad
5th Jan✅ Done. When I'm laying down I can feel like my stomach area has shed some fat. Before I could grip it with my fingers, now gripping feels more like I'm trying to pinch. It's working really well guys!!
6th Jan✅
7th Jan✅ on my 6th day but it's still so difficult!
8th Jan I skipped today, wasnt feeling like working out at all
9th Jan✅ was shaking honestly
10th Jan✅
11-13th Jan I skipped since I went on a short trip
14th Jan✅ resumed and idk why but today it seemed a bit difficult
I think no one is reading so I'll stop updating 😃
Edit: GUYS PLEASE SEE THE COMMENT THREAD, I'VE ANSWERED FEW PEOPLE ALREADY ABT MY PROGRESS AND I'VE DISCONTINUED THIS.
I did read it, keep going💪🏻
We are reading!
@@kg7111 thank you 🥺
@@mypinkxperia thank you 🥺
keep going!!
I'm watching this in bed worried about future me tomorrow good luck gurl
X2
Pamela, you’re amazing!! Love all your workouts! Keep challenging us!😅🧡💪🏼
After so long I'm finally able to do this video without stopping, so happy and proud of myself
Honestly I don't want abs, I just want a flat stomach:')
Does this workout work??
be consistent and eat clean and you will see results
cardio is good too to lose fat and stay fit
good luck :)
Hello! I’m speaking from personal experience on this, so bear with me. The key to losing fat is a better diet, improved metabolism, and cardio exercises. A healthy balance of those three really helped me shed the weight. An exercise like this mostly helps to build muscle and tone.
Same
@@avalonmoreau4749 yeah but what exercise then to doo i want to do these but im scared that they give muscle and abs and i only want flat stomach too not abs
I was studying for my FINAL exam when this popped up😅
I'm writing dude
@@pranavkarthik9250 omg well, good luck😅😅
@@farahhsaini3143 thank you :) no one wished me luck... I suck at computer science anyway
The tough decisions.... Study or workout? Which one will make you cry less? 😂 Good luck, hope you nail them both ♥️
@@anapinheiro5015 lol
Oh my gosh. The burn on this one is addictive to me! 😮💨🙌🏼💘 how do you do it Pam? You make me Love ab work.
Not me in 2023 just getting on the Pamela train 😂 love these an workouts!
I used to feel so accomplished doing Chloe Ting's workouts until I met Pamela. She made me understand what true accomplishment was: making it through the first 5 mins.
i love chloe ting but i haven't met a pamela ab workout I could completely finish the first time around. This is sooo true!
Chloe ting's workouts kills me but pamela's workouts kills me 2x more but worth it..
i love them both..
chloe ting workouts i feel like i dont feel the burn and the results but pams workouts i feel it and i can see results❤
haha i started with chloe ting, then it got too easy for me so im moving on to pam
Me: chloe t. ➡️ lily s. ➡️ pamela r. ❤️ All of them have killer workouts!
After doing this 3 times a week for a month, I finally did the whole thing without stopping!!!
hoping the same in the next few months. congrats
Great job !!
And do you see results on your lower ab ?
Of course Pamela ends with the bear hold, because she is a beast!!! Ive done Pamela abs 6 days a week for 2 years and I still consider you to be incredible. Sometimes I refer to you as the terminator because you never get tired, or at least don't show it. Thanks for the motivation and hard work 💪
I do so many of Pam's workouts and they hurt, but this one has me dying. First time I'm doing this one and I'm having to pause and take solid breaks. Hopefully I'll get better with time 😊 Absolutely love Pamela's videos 💜
„You can lay your head on the mat“
My neck: JESUS, THANK GOD!
Loved the workout.
1. pelvic tilt + 1-knee lifts
2. pelvic tilt + knee lifts
3. crunch + leg lift
4. scissor kicks
5. pull over + toe touch
6. draw circles
7. 1-leg pull over
8. butterfly lift
9. butterfly kick outs
10. ab hold
11. squeeze it in
12. mountain climber + hold
13. bear hold
14. kick front + up
15. pull over + toe touch
16. 1-leg pam knife
17. ab hold
18. plank + lower ab crunch
19. plank + crunch hold
20. bear hold
SUPER WELL DONE!!!
Thank you❤
ur an angel
which question...does it bloat u on the first day?
No all heros wear capes thank you!
Cant believe I let this one slide...THE BEST for my lower abs! Let's go!❤🎉
This video is the business!!! 😅love it. Great music 🎶 Someday I’ll be able to get through the whole thing!! 🫠😅👍💪
To all people that are here month and less...YOU ARE STRONG!!!!!!! Every time you think of giving up remeber you goal. Why did I started? Because... You may realize how brave you were by starting this, and still have power to continue. There is nothing wrong to dream...but only lack amount of people are brave enough to go this way. Believe in you, and wish you luck!!!
I love this comment!
I finally finished this with no breaks or stops!
YAY! proud of youu
Bravo
Fitness king/queen idk but GOOD job 👏
What 😧😧😧😧!!!!
I can barely breathe but I am very pleased with myself🤣🤣🤣
Thank you for all these workouts!!!
I have been doing your workouts for about 2 weeks now and I’m seeing CHANGES YAY!
My cat's mind:
Day whatever of quarantine, the potato has started having seizures on the floor. I can’t tell if it’s intentional or not..
😂😂😂.
You got this girl
😅😅😅 I love your cat's mind
Before this workout, i looked at my stomach. But after the workout, there was a big change! I think that if you do this everyday for a month, you’ll get amazing results.
Was the results a big change for the lower abs area?
@@mistyx.cloudsplays6904 its been a while since ive dont it ( 1 year ago 😂) but i think it just mostly helped my upper abs truly
Thx for the workout guide! Very helpful! I can feel them and popping up already🏋️♂️🏋️
Killer ab work!!! Whew! Thank you Pamela!
You can really tell she has a very strong core. She is so controlled.
She did the whole workout by breathing normally and also with her mouth closed...i would have been gasping for air after 1min
SAME HAHAHAHAHAHA
Practice makes perfect💯
My God, Pamela, everything hurts in me, AAA. For me, for some reason, the most difficult exercise is keeping my legs in the air, feeling as if a knife is inserted into my stomach... But, I liked it. In ten minutes I have a very strong burning abs, so, I approve 🔥
Not me frantically searching for “well done” after every bleeeep
This was much needed🔥. Don't you think guys?
Oh yeah😍😍
Oooo this is new! W the whole instruction thing at the beginning and writing activation near the name of the exercise and writing super well done! Thats never happened before 😱 I like it. 😊
haha glad you noticed!!
@@PamelaRf1 Haha thx! ☺ I love little details like that its what I do best 😜😂 P.S its sooooo cool that cuz of my comment u wrote asking who else noticed the tiny changes in a separate comment. When I saw it I was like no way!!! Now that is awesome 😱
IKR!!
@@kuku8578 Yeah!!!
My abs were definitely talking instead of my mouth like It normally does. Loving the transformation and the burn, pam
oh pam, the only one whose workouts never fail to make my nonexistent abs cry
Who els drops everything they’re doing the minute Pam uploads!!!!??
Hello 😊 if you are interested with workout video i invite you to take a look on my Channel if you want 🥰✨
I’ve been doing this for 2 weeks and I’m starting to see some definition on my abs 🤗 finally!
How could you smile when you did all of these workout I can’t haha
it's always so satisfying to see the color of the timer be matching with Pamela's clothes
Pamela: Keep you lower back on the floor
My lower back: We don't do that here
😂😂😂😂😂😂
Same, anyone know what to do in order to keep it down?
I understood that reference
@@FringeBerlin Hey! What really helps was lower back training. The best way to find those lower back stay exercises is Google or RUclips. It helped me a lot to stay on the ground.
In German: Was mir wirklich geholfen hat ist vorab das Training für den Rücken zu machen. Fängt erstmal damit an das du Übungen machst wo du einfach nur deinen Rücken auf der Matte spürst. Kann ich mir empfehlen
@@FringeBerlin holding my neck up while pushing my lower back down seemed to help me a lot
First this great workout and then a "SUPER well done!" - couldn't be better
alright, im gonna come back everyday for as long as i’ll need :)
day 1: almost everything was easy for me but sometimes i had to stop earlier than pamela did.
How can she look that beautiful after the workout while I look like a wet potato
I become Medusa after these workouts... My hair just gives up
my face turn into a zombie after this workout and not even get a perfect one move lmao
@@aahanajain7180 saaamee
How does she look like a princess when she workouts? I look like a sweating hippo trying to do the worm 😭
you're not the only oneee!! the hippo is looking better than me after the workoutttt 🥲