10 MIN TRAINED WAIST - Medium Level, for toned side abs / No Equipment I Pamela Reif
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- Опубликовано: 16 июн 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!
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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.
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▸ 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
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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/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
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Business Contact:
pamela_reif@icloud.com
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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. 
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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 💛
♂️
.
.
.
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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
Who else waited for "well done"
Always!
You know the drill 😂😂👌🏾
well, who didn´t... 😂😂
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!!
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.
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✋🏾.
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
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
I really like the background music in this workout also who else thinks Pam is literally Barbie with abs
Meee
Me too
LMAOO
Mee ❤️
When the lyrics say "I ain't no beginner..."
You know it's gonna be hell.
ruclips.net/channel/UCRAVDwRGQGpGJeuMAY6dA1A?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 😉
I wish I knew inwaist before, absolutely great
This design blew my mind. I wish I knew about inwaist before.
So true.
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
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!
I don't know how someone could dislike this- Pam is helping people to stay fit for free!!
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!
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...
lmaooo her checking her abs at the end is me after one exercising, wondering if I've got a sixpack yet
Arms: ow
Legs: ow
Literally any part of the body: ow
Abs: ?? feelin' refreshed
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
She's literally the best of her kind!
ruclips.net/channel/UCRAVDwRGQGpGJeuMAY6dA1A?view_as=subscriber
I always imitate her “well done” because “well done” is part of the workout
Sameee
Ahshshhsjs alwaysss i do too
Yup
Anyone ele who can't organize their body at the Lying cross crunch? Just me? oh ok.
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 😂
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❤
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
starting another year with pam, so gratefull for your video ❤
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
I managed to do this without a break! I'm so happyyyy🎉😂❤️
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
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!
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🤍✨
This was the fastest workout I have ever done! Felt like 2 minutes.. I am so happy to see my progress 🤩
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.
Doing this as my morning workout right now♥️
Hiii pls say did it work
i love how the songs she used are sad, u start thinking about someone u miss and boom workout done.
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! ❤
Like we renamed the Jack knife, we should rename the starfish the Pam-fish
She did it. But I can’t remember which video was.
The Jack Knife has its name right because it hurts lile if you were being stabbed
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 :)
I love how it says “easy side plank” or “easy side crunch” me 👁👄👁 dying still
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! 😍
She is such an inspiration, thank you Pam for eveything! 🥰❤
Everyone stay healthy. No matter what, You are doing great and you are beautiful in the way you are! Take care. 💕
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 can already feel it burn just from watching!😂😂😂
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?
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 :)))
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??
I've waited for this workout for so long! Thanks, Pam!
Pls do more medium workouts! I love them so much because they’re not too hard and not too easy. Just perfect ❣️
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.
I have the feeling that I also trained my legs in this Workout, because of the many up and downs with the leg
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’ve been feeling so good in my body since i started your workouts. Thank you so much!
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.
This is my favorite workout by you, never get tired of it
Yes girl! I have loved all these since week 1!
I absolutely loooove this workout! I think it’s one of my new favourites!! Thank you Pamela for keeping us fit and motivated!
I loved this one. It isn't painful at all. Thank youu Pamela!
Pam, you killed this! Definitely an amazing workout, as usual 💕
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 !!!! ❤️🥰
Me: Finally masters the starfish crunch after a year of Pamela workouts
Pamela: *releases easy starfish variation
I love this workout, one of my personal favorites!!!
love this! your workouts are so good i love them
who is here in week 20? Its Friday, this is the last Workout for today! You got this!
I’ve been doing your workout lately at first, I’m was really dragging my ass off to do your workout but now it becomes part of my daily routine! ❤️
i literally love you thank you for this workout
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 ❤🩹
This trained waist workout relaxed my waist.😊😇
Thank you Pamela for a medium level workout.... Was really looking forward to it
Her workouts are the best I have found on RUclips. She really has helped me to get in shape! And I love her editing and the fact she's not talking.
Loved that! Never done a workout quite like that before 😊. So good to try something a bit different. Thank you.
One of my favorites : very complete and fun
Maybe it's only me, but the last 3 planks were sooo hard BUT because of my arms and shoulders, I'm weak 😂
Not only you😂
This angel has helped me to reclaim my body. We should all soon have a solid foundation thanks to Pamela!!
Thank you for your workouts!! I hate working out for more than 10 minutes and i came across your workouts and I’m SO glad i did! I love the music you have in the background on all your videos, and love the intensity level of your workouts! i still feel like i did something in just 10 mins when I’m done your workouts! Thank you!!!
I love that the colour of the timer matches her outfit! Such attention to detail so cute 💕
Can't wait to try this!!
Tried it! I love the variations!
I love your videos so much! They have literally kept me sane through quarantine!!!!
You're amazing!! All of your workouts are so targeted and easy to follow. Also, you're like the prettiest ever!!!!! Keep up the amazing work, girl! Love you!!!!!
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
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!!!❤️
By the last round, I was just praying for it to end already... lovely workout 😍
Favorite ab workout! THANK YOU, PAMELA!💙🥰
Finally found an ab workout that doesn't hurt my back, thank you so much Pamela! :)
Really loved this workout! Targeted the area, was difficult enough to be a challenge but easy enough for me to add to another workout ❤
Another amazing core workout! Thank you a lot 🙏🏻🌺
New fav !!! I love everything about this video
I felt the burn, and it felt very good! Thanks for this good moderate workout Pamela!
Love your workouts so easy to follow. They have made me so much stronger and increased my running stamina. Thank you 😊💪
Love this workout Pam!! 💖💖💖
Thank u ! U are Amazing for posting these great workouts !!!
Great and relaxing😍
Perfect for the morning 😍