10 MIN LOWER ABS EXTREME - with weight or DIY ankle weight I Pamela Reif
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- Опубликовано: 5 фев 2025
- Make your lower belly cry… in a positive way :D ♥︎ / Werbung
Already got strong abs but need an EXTRA challenge for the lower part of your stomach?
I got you. This one is HARD.
▸ DIY Ankle Weight:
Take 2 bottles and tie them around your ankles with several hair elastics. Make sure they are sitting SECURE, we don’t want them to fall on your face… :D
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 your fat, you will also see your Ab Lines!
But please note, that you won't burn only fat in this specific area by training it. Fat loss is always spread across your entire body. I know… annoying :D
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.
▸ 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.
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetAc...
1. LF System - Afraid to Feel
2. Justin Quiles, Robin Schulz - AEIOU
3. Drew Sycamore - Electric Motion
4. John Summit, Guz, Stevie Appleton - What A Life
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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.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Love it, but I was also sort of scared that the weight could drop and fall right onto my face 🤣
I knoooow - but I’ve been doing those exercises for YEARS with different types of weights and it never happened 🥸🫶🏼😂 after some rounds you will develop trust in your feet lol
@@PamelaRf1 you literally just killed me with the workout
Don't want to scare anyone but PLEASE use weights with a big ledge. I did just drop one on my face! Missed my nose so only bruised with a small cut but I was very lucky. Stay safe out there xoxo
By the way, it's not really healthy for your back
@@ellied2563 Special leg weights, those that close around your shins with a scotch are perfect for this, and they don't drop on one's face. Hope you are OK! 😊
being in constant danger of the weights dropping from a height onto my face really added the extra spice i needed to this workout
Omg this comment is gold! But I felt the saaame way!!
@MdoubleHB wtf
@@anythingchannel9326 weirdos be everywhere lol
my weight actually slipped between my shoes during the hip lifts😭
luckily i could block it with my hand before it reached my face, be careful everyone!!
@@maismovingcastle omg oh no glad you're safe 😱
this was released 10mins ago and i just did it, I'm so proud of myself. been doing her lower abs workout and girl it doesn't get easier, the burn is constant
I mean, obviously the burn is constant since the abs remain engaged the whole time. Doesn't mean it is effective though for building the abdominal muscles just because it burns.
@@mucha5249 right? Cuz it really burns but I can't seem to loose lower belly fat😣
@@mucha5249 pretty sure it works since I have a six pack for the first time in my life. Food is very important though, hence the saying "abs are made in the kitchen"
@@mucha5249 I mean yea u have a point but my abs are defined now and I'm more tone than ever, u can't just work on one body part, u have to work the entire body so u loose body fat, plus food is a big big point.
@@vaishalikarki8336 I think the workout isn't for loosing fat there but for building these muscles
YES!! Thank you Pam for not forgetting the more advanced crowd. 😊 most people doing your workouts, if they are consistent, they don't stay in beginner level for very long, so having a greater variety of more intense workouts is really appreciated. We can swap from one group of videos to another, to challenge ourselves more and still not be bored because you always make new videos. 🥰 thank you for all your hard work.
@MdoubleHB stop spamming every youtube video. Did you break up with Jennifer Lopez already?
@MdoubleHB this is not a dating website, go look for girlfriend somewhere else
@MdoubleHB where is this nonsense??😂
@MdoubleHB I kinda feel sorry for u :( but don’t worry if u want I can get you a Barbie doll cuz that is what you are god damn asking for
@MdoubleHB I see u in every video I watch r u a bot or smthing?
Okay but let's talk about how Pam keeps her back on the floor aaaaall the way down 😂 She's a superwoman
Love from Brazil 🇧🇷
Of couuuurse 🥸 that makes it effective!
Mine always arches,i don t know how to flatwn it
@@chrysarousi7497 don't push it with force, especially if it hurts you. Control your back (don't let it arch upward), but don't push it! FIY - I'm a physiotherapist ;)
@@barcablahova6746 i don t push it,i always keep my upper body up but i cannot do the exercises for lower abs,star crunches etc
@@chrysarousi7497 how are your hip flexors? Especially illiopsoas, maybe those need to be stretched :)
Whoever reads this and wants abs, I've tried 20+ workout people and Pamela has the best ab workouts 100%. Fastest results and the burn feels good. She never has breaks which is great if you wanted the fastest results possible. You can do it!
I am not a beginner, but this workout killed me even without using a weight... I did it with breaks though. :D So, a well deserved WELL DONE to everyone who is able to finish this one, with or without equipment! Be proud of yourselves
So that means ur a begginer
@@АнабелЕмилова lol
@@АнабелЕмилова not really I do track and field a lot of years and I have developed stamina I do ab excersise 5 times a week and this was really hard to do without break even for someone who isn't a begginer
loved this weighted ab workout! I was so sleepy but made myself do this after work, and it really made me feel powerful and gave me a boost of energy.
Pam, you have no idea how much your workouts help me to deal with emotional stress these days 🥺 thank you from the bottom of my heart, can't wait to try this video and set my abs on fire 🔥 happy 9 million!! There is to many more 💖
@MdoubleHB will you stop already
@MdoubleHB list for consideration?! What is this a job application?
Im now a very proud 13 year old, because I could finish this workout completely :D
Congratulations on 9M youtube subscribers 🥳 you deserve this!
As a 65 year old who is overweight., this is really helping me.
I’m on day 9 of the 2022 challenge and I wanna thank you Pamela 🙏💖🥰
@MdoubleHB wtf bro
Damn ! It was the most amazing workout i have ever done ! Abs were burning like hell it felt so good tho thanks a lot 💟
ok, watch me get that SIXPACK!!🔥💪🏼 and i just realised something at the last plank: guys, this video does not only target your lower abs but your confidence as well. i honestly feel like this video recharged me. i feel powerful and strong and extremely proud of myself for pulling it through like a champion. this feeling is EVERYTHING. and i know i can thank myself for taking care of my body like this, but Pam, a HUGE thank you to you too! i could just hug you right now🤍
I've been waiting for another killer lower ab video, thank you so much Pam
I love your ab workouts. They're very challenging, I always feel my abs working hard and I break a sweat everytime. I do your ab workouts every weekday and sometimes weekends. 😃
I loveeee that blue outfit you are wearing here 🥰🥰🥰
OMG, you are a beast! When the plank is the easiest exercise, you know you're in for a challenge. And your music is the best.
Yes, we are here again. It's so good watching you.
I’ve really been wanting to get into weights lately and it’s like you read my mind. Loving these workouts!
Wow! We needed this one so badly. My lower abs are on fireeee. 😮💨♥️
I swear they‘re sore tomorrow. 😂
Love the ab workouts Pam!! And congrats on 9 million!
She deserved it she has helped us so much!
currently doing as many pam workouts as i can in one day help
Always loved to work out with weights ! Especially when it is about the abs, I am in LOVE with them ! Pamela, that was awesome ! The burn, the music, the intensity... Everything was 10 outta 10 ! Loved it ! Please, keep us updated with the new weighted workouts ! :) Liebe dich, meine Queen !
Thanks so much 😍😍♥️
@@PamelaRf1 Hallo
Woohooooo I was just scrolling DEEP for her last lower-abs video yesterday!! Excited to try this
I can feel the soreness just from watching 😩and congrats on 9M 🥳🥳
I've been doing your ab workouts for 4 years now ! You have great content thank you for sharing it with us 😊
not the workout I wanted but the one I needed
Yes! I was dreaming of an "extreme lower abs workout with weights" since the last Christmas, as one the presents I found under the xmas tree was a pair of ankle weights! Thank you Pam ❤ the dreams come true in the right time! And I love the yoga flow after this workout, especially for the lower back..and the beautiful soothing music in the background..
By the way I'm surprised by my strength, this workout wasn't intense for me at all. Thank you Pam you made me stronger 💪😍
Passend zu meinem Geburtstag!!! Love it! Danke Pam! ❤️
I’m so proud of myself because i did it despite the burn🔥
Thank you Pam! Love from Italy🇮🇹❤️
Great workout. Thank you.
I love this lower core workout. And I really appreciate the effort you take to give the right instructions and the reasons for following it in the description box. I love all ur workouts genuinely.
ok but we need to talk about the music in this workout…. such a BANGER, def hyping up the mood and motivation ❤️🔥❤️🔥❤️🔥
LOVE IT!!!!!!! made my day to see a new PAM workout!
Congratulations to 9 million followers on RUclips! "You deserve it!" 😉❤️
dunno whether it's my summer break or it's truly one of the most intense lower ab workout and it's truly magnificent
Perfect timing just got done doing this workout and woww it burns but in a good way i dont know how pam does it but im glad i didnt quit🔥🔥cheers to getting stronger abs😁😁👍
Cheers to stronger abs indeed Pam really has us crying during her workouts😭😭😂❤️😂but I can't complain because I'm loving the results
same here! 🔥
The workout:
Lower ab crunch
Leg lift+weight
Hip lift+weight
Toe taps
Ab hold
Leg lift+weight
Hip lift+weight
Toe taps
Ab hold
Leg lift+weight
Hip lift+weight
Wide jack knife
Ab hold
Bent knees-Reverse Crunch
Lower ab crunch
Suck it in plank
Straight legs reverse crunch
Lower ab activation
Hold+Sky crunches
Suck it in plank
Well done!
That was awesome even without the weight!!! Thanks for sharing! 💕👍🏻 Day 1
Day2: I’m here for it 👍🏻
Day 3: feels awesome!!!
Hardest workout I have ever done, BUT I FEEL AMAZING THANK YOU!
A 25 minutes walk, followed by an abs session! A great day.😅💪
Damn, Pam! You killed me with this one. My lower abs were on fire 🔥! Great job as always 👏 xx
Pam, you are so amazing and elegant! Love your videos. My mom and I have been doing them for 3 months now and have gotten in killer shape. Much love from the US!! 💖
Was just looking for an an workout with weights what a coincidence^^
pam you never fail to kill me in new ways ! my abs hate you and love you at the same time !!
if you do this with weights then it is the most intense ab workout on pamelas channel, really
Still feel the burn without weight (you're the best Pamela♥️)
Omg, I was super excited but when I started do leg lift with weight, my abs started to cry😂😂super intense!! Thank you Pam, I feel that my abs are still in fire! But I did it, just thanks to you and your workouts! Thank you!!😍
Congrats for 9 million pam🥳🥳
Yasss perfect I needed this!
I tied two bottles to my ankles and these basic exercises became much more effective. Мy abs were burning🔥 ( my abs always burn when I do your ab workouts)😄 Pam, thank you SO MUCH for the motivation and GREAT workouts!!!!🤩
sooo god , i loved. Thanks PAM, YOU ARE AMAZING
*Times when life doesn’t feel real*
- When you finish one of Pamela Reif’s workouts
AND WITHOUT BREAKS.
Wow. I liked using the weight. I liked the music today
I absoluty loveee this, i finish everything with no breaks and weight of 4kg, i'm 15 yrs old, i'm really proud of myself 💓💓 thx for this amazing workout
I did this with ankle weights. Takes lower abs to a whole new level.
Because of the space limitation, I didn't use the weight, but the workout was still effective! Congratulations on 9 million achievement! Thank you, pam!!
One of my favorite ab workouts. Songs were great and upbeat, made we wanna push even more!
I didn't feel like using a weight just yet cause I was too afraid of it falling on my face, instead I used my ankle weight throughout the whole thing while also trying to keep my back on the floor just like Pam... OH MY GOD that was burning so much hahaha Pam! One of my new favorites 🤩🤩
Me too! I didn't risk the weight on the feet
pam what did you PUT in this one 🥵 i’ve been doing your workouts for 2 years and this is the only one which left me still sore 3 days after !! ❤️
Thank you Pamela ❤️
Your workouts got me through the hardest times of my life. Thank you🙏
you know it‘s hardcore if you can‘t even hold the ab hold + sky crunches in the end without your lower back lifting up to heaven 😂
This is no joke my favourite Pam AB Workout
Love it🔥🔥🔥
Opět skvělá rutina Pam. Bolest, pálení a následná pevnost břicha je po odcvičení několika sérií cvičení znát. Moc děkuji co pro nás děláte. Vážím si Vaší práce. Schází mi cviky tipu vacuum, pro posílení opravdu hlubokého stabilizačního svalstva a spálení útrobního tuku. Cviky takového tipu, které by léčily i diastáze a pomohly předcházet inkontinenci.
When I do Pamela's workout
Pain is just a gain
Plank is just a rest
bestes ab workouts von deinem gesamten Kanal Liebe es !!!!! ♥️
so good its to hard and i realy thankyou to you. its a great abs workout very effective i never seen any one can do like you in RUclips channel. so thankyou so much. lots of love from India❤❤
I've never been so terrified for an ab workout before looks fun 🥹
Would love a harder/longer lower abs :)
Памела поздравляю с 9 миллионами!
just what i needed!! thanks a lot 💗
Didn’t thought I could feel gravity that hard 🥵
But still can’t wait to do it again 🤓
wow this was SO GOOD. the burn 👏🏽👏🏽👏🏽👏🏽
the background songs in this video are FIRE! 🔥
Pam, thank you for being here❤. Your workouts are so great👍! You keep me alive😀! But have you ever thought of including TRX band in one of your workouts?
Since it was released I did it 10 times. So good. It hurts 😂😍🙏🏼
❤❤❤❤❤
Great 10 MIN LOWER ABS EXTREME video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work here! 💓💓
Such a great addition to my HIIT workouts!
Congrats on 9mil Pam! :)
I was about to do it with 4kg but then I saw that Pamela did it with 4kg so I did it with my ankle weight 😅 thank you Pam 🙏🏻💙
I can't put my happiness into words. just want to thank you a lot for everything you're doing for us ♥️🥰 you changed so many lives, including mine!
That was intense thanks Pam
This Was A Hell Killer Abs Workout Ever Done . Feeling Stronger . Loving It . Abs On Fire 😁✌️ Thnxs Pamela
Ummm I’m 8 and I have 6pack
Wheweeee! That was a good workout!
10 minutes at 38 degrees and you're drenched in sweat 😄❤
I was praying to God the whole time I had that dumbbell between my feet... 😭🤣🤣 loved the workout though 💖
CONGRATS TO 9 MILION!! :D
Looks like a great workout but Pam, how do I stop the weight from almost falling on my face?🙂😂
@MdoubleHB cringe
@@aam705 creep I would say😂
I was not ready for this 😳
Hey Pam! I’m new to your channel 😍 I came here with lots of expectations to transform my body 🎁 earlier as well I was doing workouts but instead of loosing weight I gained 3 kgs and I was so disappointed that I felt like quitting 😭 however, I realised, “I can and I will” 💪 I found your channel and I’m going to restart my journey with you…I promise that I will try my best to get the body of my choice… I really wish this works for me 🦾 wish me luck! 💝
hey, just letting you know gaining weight when starting to work out is normal as you may be gaining more muscle. don't let that discourage you, if anything it's a good thing. keep up the good work! :)
@@mug8250 thank you for motivating me! That helped me a lot 😄
I liveeeee for the pain my abs are in after these workouts 😁. I like when they're sore the next day 😂
You should more make videos with weights 🙏🏼💞
⭐️⭐️⭐️⭐️⭐️This ONE is a FAVORITE‼️
Very useful and thank you palm.
Congratulations 9M RUclips Subscribers 🥳🥳🥳🥳🥳🥳🤯🤯🤯😱😱🎉🎉🎉🎉🎉🎉🎊🎊🎊😻😻😻😻
Great workout. I used ankle weights and just paused the video when they weren't required but overall killer workout, thank you so much 😊
Damn ! It was the most amazing workout i have ever done ! Abs were burning like hell it felt so good tho thanks a lot