15 MIN SIXPACK WORKOUT - Beginner & Medium / for lower, upper & side abs
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- Опубликовано: 25 авг 2024
- Make your (future) sixpack burn like fire! ♥︎ this workout is on the floor & even suitable for Advanced Level if you skip the breaks and lower your legs all the way to the floor (Leg Lifts, Jack Knife, etc.) ♥︎ enjooooy / Advertising
▸ SET 1: LOWER ABS - make sure your lower back stays flat on the floor. Only lower your legs to a point that is possible for you without letting your lower back lift off the mat :)
▸ SET 2: SIDE ABS - doing all kinds of twists for more visible Ab Lines :)
▸ SET 3: UPPER ABS - seeing your packs at the top will be the quickest visible result! We have less fat there so this is mostly the first difference we get. Looks beautiful with crop tops and high waisted jeans
▸ SET 4: SITTING - to switch it up and give your lower back a break
▸ SET 5: CORE STRENGTH - lots of (easier) plank variations! Core strength is super healthy to protect your organs, prevent back pain and stabilize the spine. Never skipping this one :)
GIVE IT A TRY ♥︎ and take more breaks if you need to! That’s totally fine :)
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➞ my #PamApp ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de...
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Dancy Lose Weight & 30min. 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. Rudimental - These Days (feat. Jess Glynne, Macklemore & Dan Caplen)
2. Maggie Lindemann - Pretty Girl
3. Clean Bandit - Rather Be (Feat. Jess Glynne)
4. Skrillex, Justin Bieber & Diplo - Where Are Ü Now
5. Kehlani - Nights Like This (feat. Ty Dolla $ign)
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Contact (business inquiries):
pamela_reif@icloud.com
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supported by 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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If you are a beginner or new here and you just completed this workout, we are proud of you and I hope you are proud of yourself too. I've been working out every week with Pam for 3 years now & even her beginner workouts still challenge me but I always feel amazing when I finish. Don't give up, keep coming back and before you know it you will feel a difference 💗
This was the sweetest thing to read. Midway through the workout had to take a break. This pushed me to finish ❤
@@jillzbrant7454 You have no idea what that means to me, I'm so happy to hear my words helped motivate you. Keep challenging yourself and you will continue to grow your mind, body & soul. xoxo
@mdoublehb9455 not the place for that guy 😝 go to a dating app. This is for wellness 🧘♀️
I just finished and I literally cried. Thank you for the words or encouragement. This is the only time I returned within 3 days of one of her workouts. Usually I do one and then hurt so bad I wait a month.
Not this time!
I am staying with it and staying consistent so I can get my health back!
🖤
I just finished this workout now and am so proud of myself as a beginner i love your encouragement is so sweet of you thank so much. ❤
Mid 2020: I was 37, super thin and couldn’t do a single push up, a single commando, max plank keep was around 10 seconds. My job and my whole life felt so frustrating 😢 then I met Pam. Two+ years of discipline and consistency later, thanks to her encouragement and presence, it’s the beginning of 2023: I’m about to hit 40, still working on push ups but I can do at least 30 seconds (no knees), 30 commandos per time, can keep plank for almost the whole Christopher song 🎶 I’m still a bit too thin on my arms but can see my biceps, triceps, abs and leg muscles. Trousers don’t look “empty” anymore. I feel confident and strong. I just found a job that I love and just want to give 1000% in everything in my life, just like my role model ❤
I just want to say NEVER GIVE UP to all the new beginners here! You have potential you don’t know about ❤ and thank you Pam!! You change lives 🥹 I wish you an amazing 2023 🫶🏻 Mari
Keep killing it girl! Don't ever stop! My goal is to do these workouts every day until I physically cannot, and I don't think that will ever happen
That’s amazing thank you for sharing your story
Wow, this is so inspiring! Thank you, thank you, thank you for this comment! It really motivates me 😊
Ur an inspiration, thank u
I think we were all a beginner with pam once... All I can say is consistency and simplify if you need to but keep at it. We are not JUST pretty girls but strong with it 😉💪🏼
Very well written ❤
I love maggie
Love this ❤️
YES
Yes, I am a pretty girl :)
Lol I'm a guy, but I love the message you're sending. Thank you
I've been doing your workouts for over 3 years now, so im safe to say im not a beginner and abs workouts to me are enjoyment at this point, but this one GIRRRL you killed me, my abs were burning like hell with this one wtf 😂😂
I can’t imagine how disturbing it was , working out while the people in the background were kinda making fun of you
But I really admire your Self-esteem and focusing ❤❤❤
they’re children, not minding their business, trying to get in a video. it kinda bothered me because i was watching them lol.
@MdoubleHB wtf, do you even deserve such a girl
Nothing beginner w her abs exercises! Always tougher than the others even the beginner level 😂
I have done this video two or three times and I didn't even notice them until I read this comment! I like to think they are huge Pam fans trying to decide who should go ask her for an autograph!
There seems to be a misunderstanding in the word beginner lol
+1
What really demonstrates your strength is how you could do this on that surface!!! I love this workout.
Lol I noticed this too. Plus the people in the back hahaha
I've been doing your workout more than 2years now. I just want to say thankyou for helping me achieve my dream body. Hard work paid off, thanks to you🙏🇵🇭
It definitely did for me aswell she’s awesome I have at least one year and I’m happy with my body now. Keep it up you too!!!
thats amazing!
Wow, which video did you find most effective for legs and abs?
did you follow a certain diet?
@@AG-gx2ds I agree with Sheena, about one year in, no diet changes, and I’m getting really happy with my body. Mostly from pain relief, but also enjoying the toning. For awhile it seems like all you are doing is squeezing out the fat to the surface (ie no progress except stamina), but muscle burns fat and eventually you’ll be beaming in the mirror. :-)
I love how you structured this workout with these clear sets and short breaks in between. It really helped me stick to it until the end. Would love that for more workouts :)
I love that all areas of the abdomen are being burned in this workout! 🔥 It was a great start to Abs day - now onto the 15min Abs + Weight!
As a 65 year old who is overweight., this is really helping me .... I’m on day 3 of the 2023 challenge and I wanna thank you Pam 🙏 🙏 🙏
Sure ur doing great! No mayter what ur beautiful but do what u gotta so u feel like ur more healthy. God bless ❤
THE SOOOOOOONG!!!!!! "Pretty girl" 🥺🙌🏻😭 one of my fave and now in a sixpack video from Pam!!!! Best combo EVER!!!! 😍 THANKS PAM!!!! 💖❤
😭😭😭😭
The “beginner” title was humbling. 😂I’ve been a devout Pammie for over a year now. Don’t give up, YOU got this 💪🏻🎉
The people in the back lol
Same
😂😂😂😂😂😂😂😂😂😂a lot of them
😂
I really thought I am advanced until I did this workout 😂 definitely not beginner friendly in my opinion haha 💀 but it’s great because you train all of your abs and I loved it ! One of my fav ab workouts so far 🎉
I thought the same! I do Pam's workouts regularly but that was definitely not a beginner one!!
This one kills! Loved it!
‘ Rather be ’ reminded me of happy dance workout and kinda recalled my old self which was brought to the prenst me by Pam ❤️
The most regret free thing I have ever done in past years is training with Pam and learn how to love and embrace myself.
Thank you so much Pam❤️
I thought the same thing! Pam nostalgia from hearing Rather Be!
your resilience got me through this workout today. (If this girl can workout with this sh*t happening behind her, I can damn well do it in my freakin living room!) Props to you, your videos and fitness app have been so helpful!!
I have to admit beginner or not u can still feel the burn🥲
Also the work you put in Aesthetics 😃😃😃
I never wanna see the words "starfish" or "ab hold" ever again after this 💀🤣 and the fact she's smiling so much during this I was like GIRLLLL are you tryna kill me?? lmao
I love it! ❤️ I train with you Pam regularly more than a year and all abs workouts are still hard for me, especially the hold...I still consider myself a beginner when it comes to abs 😁
I want to share that I had eating disorder and you inspired me to get back to normal. I eat healthy and normally now and workout 5 times a week with you. Never been in better shape in my life. Keep up the good work! We all pamaholics appreciate it and love you 🙏❤️
Heyy I'm trying to get out of my eating disorder and doing Pamela's workouts and reading these kind of comments help me more than you could ever know! Thank you so much, this gives me hope ❤
@SR hey there! You can make it! What really helped me was noticing how I look at myself and my body in the mirror. I used to have this grumpy judgmental look. Now when I finish a workout I feel confident and look in the mirror with a smile. Not because I am perfect but because I started to appreciate what I do for myself and love myself more. At first the smile was fake but it's a process. So is the struggle with eating disorder and it doesn't really ever end. Don't be too hard on yourself, I know it is hard and you need a lot of control on your thoughts and habits but I believe you can do it! Everything is possible! ❤️
Die Songauswahl dieses Mal war der Hammer & hat mich soo motiviert durchzuhalten!😍 Danke für ein weiteres super Ab Workout :)
Ich wundere mich, wie Du das Bauchtraining auf dieser unebenen Fläche geschafft hast, Respekt! Übrigens Pam, du siehst sehr glücklich aus, gutes neues Jahr 🤩
Such a beautiful background. Thank you so much Pamela for putting all this effort in your work. It makes me feel happy seeing the sunset. Everything is perfect. Thanks a lot
I really love the extra editing you added in this video like the modifications and what set we are on 🥰 and BREAKS? that was a surprise for sure😆 such an amazing workout though ❤🔥 Thanks for another great workout Pam!!
Me too!! I’m always curious whenever I work out at home if I am doing it right!!
Just discovered her and I gotta say this has gotta be one of the toughest ab workouts I’ve ever done Im a fan now
daily Pamela Reif dictionary for everyone: „beginner abs“ = definitely NOT „beginner“ abs if you don‘t take the breaks!! 🔥 i warned youuu, don‘t be fooled 🤓🤣 (btw: love the video! 💁🏻♂️)
although i've been working out with pam for quite some time now, i love coming back to this video when my energy is low but i still want to get some workout done
Hey... if you showed up and started the workout you got the hardest part over with 😊
Even if you have to take extra breaks, take modifications on some of the exercises, even if you can't go as fast as Pam... you got this! Don't give up and be super proud of yourself because you're awesome
I love it! This is a kind of a training that is so fast, you don't have time to think when it's going to end. I love it! I'm sweat and happy. Thank you so much
As a 13 years old all that I can say is that you are the best and you really motivate myself ❤
this is probably the best workout playlist. love the good songs while my abs are crying lol
Hello. I'm not sure if you read your comments or respond to them, but I really want to say thank you. I've lost 25lbs in less than 5 months with this video only. Besides controlling my food in take and exercising to this workout 7 days a week, I've really enjoyed pushing myself to your workout. I'm 50 years of age, 5'9", and went from 190lbs to 165lbs. I'm moving forward with another of your 15-minute intense workouts to get more in tone. I reached my weight goal, but I'm going to continue to better my health. Be safe, and God bless your life and career. 🥰
"no place I rather beeee" - Direkt die Choreo vom Dance Workout im Kopf gehabt❤🎉
day-1 ✅ im dead. literally
day 2- ✅ much easier but still had to take extra breaks
day 3-✅ wow almost no extra breaks and it was SOOO much quicker than the previous days, really enjoyed it today instead of feeling like its too hard, the improvement in that short peroid of time is really crazy
day 4- ✅
day 5-✅ omg it went by sooooo fast and it was much easier!!
day 6-✅
day 7-✅
week two
day 8- a LOT easier!! I feel a really big improve already
day 9-✅ love this❤❤
day 10-✅
day 11-✅
day 12-✅
day 13-
day 14-
Did you also lose weight or gain abs? 😢
@@mariabarbu9841 only gain abs, u have to do cardio to lose more
I love thé structure of the workout
And the fact that I can have a break every exercise 😂by rewinding the video
And I loooooove the view. Best yet. In my opinion
Thanks Pam
love the modifications for beginners, i'd love to see them in other videos too ❤️
I cant get enough of your workouts❤ medium , hard, dans, abs , dumbell , love them all. After working out with your videos i feel happy , energized , and last buth not least , more confident.( and that last one is saying something , because , although , less than before , iam a bit insecure)
Thank you for all pam. Your workouts have a big impact😊 iam sure more followers can relate❤
Have been a follower for about 3 years. Love every work out . Go to the gym everyday and have your routines memorized. The scenery, music and countdown and the no talking “ just get it done” videos are the best. The dancing ones also love but due to the fact I am not as graceful as you I tend to do those at home ❤️
One of your easier ones Pam. U actually gave breaks. 😘😘
9:28 is the best part of the whole video! It's giving: music video
WOW, the first song is such a happy kickstart!!!! plus Pam kept smiling, and I couldn't help, it made me grin like crazy too!!🤣i feel like it is such an improvement from the previous 15min ab videos! also, the Ibiza videos just have a different kind of vibe, I loved it!!!💚 strong, hulk abs for the win!!
I love the structure of the workout. And the backround is beautiful! Thank you for giving us so much motivation. 💖
Loved this💚 i think the only reason I was able to do it was because of the breaks ☺ ty for that. Anytime I do your core workouts, my core is absolutely sore the next day. It's a lovely sting. Also, not cool of the peops in the back. I lowkey got defensive , I'm happy you pushed through it, it also helped me push harder.
I began 2,5 years ago with our work out, I was thin and not living the best lifestyle, I quit smoking, one because I didn't want to smoke anymore and two because I could not handle the workouts without gasping for air and my heartbeat going bananas.... You really introduced me to a fun healthy lifestyle, with healthy delicious food and motivating work outs. I really appreciate all you do, I would not be the person I am today if I had not found you, so THANK YOU PAM❣
Made a commitment to start working out again with Pam from the 1st of March.
Did the upper back workout and turned this on. I am going through a very very hard time in my life. And there is a song by Macklemore “Glorious”, which is like my song. My song in this hard times. And I turn on this workout and the first song in it is also by Macklemore. I think it’s a good sign . ❤️
I've missed this kind of workouts so much. I'm really happy that they are back. 😭
Thank you! I skipped 1 exercise only, proud of me!
Im a twelve year old that did this, and it was a very good pain. I only took one extra break, but this one really pushed me!
It’s an amaaaazziiing workout! Indeed anyone can do it and you don’t even feel when those 15 min goes by. The flow it’s outstanding, the breaks are on time. Just perfect.❤
I normally really don’t comment but I have to say the song choices are FIRE 🔥 made it 10000x easier
I see that you have put so much work in this workout.I love the breaks in this workout they are yust on the right time thanks Pam!
I do a lot of your work outs but I loove this one! Thank you so much for your work
Doing pamela workout since the first month of quarantine in 2020. Totally worth it! Thank you so much pam for helping us! Your workout vids literally helpe cope with my mental problem as well. I like it the rightafter-feeling of your work out gives out to me. At first ofc, my body was and sometimes still give sore feeling. But most of the time they just make me feel happy, and somehow a relief feeling as well. ❣️
this beginner*** ab workout HUMBLED me
Pam, seriously, the only beginner thing in this video were the breaks 😂😂😂
On god
I love now her ab workouts make my neck die everytime
That was hard! Thanks for the "easy options" 😃 They saved me.
Have been an avid follower. Thanks for putting up such focussed workouts. Sixpack might not happen in a day but you've truly shown that nothing is impossible if you are patient and consistent
I've been struggling to enjoy ab workouts lately but this was really great! I really focused and enjoyed it, thank you so much Pam! Focus on your action not on the target guys:)
I really like how you explain the areas the workouts targets (like side abs). It really helped me focus on that particular area. Thanks Pam! You did it again! 😘 ❤
Can we talk about the fantastic Music in this video?! so ist das Training ein bischen erträglicher 😅🥵
Pam.. you have changed my attitude to working out.. I actually look forward to it. Crazy i know haha. Been doing your workouts since the lockdown period started. I'm the lightest I've ever been... since taking steroid meds for a medical condition during covid which made me a stone heavier. Now I am medication free and never felt better💪 thanks for all your efforts and all the new videos. 💋💋💋
Habe es noch nicht angefangen weiß aber jetzt schon, dass ich GENAU AUF SO EIN VIDEO GEWARTET HABE UND BRAUCHE!!! Danke 🥰
I'm a beginner here and when I made it to the end I said "whaaaat, I finished the whole workout? Yay!" Great flow!
I love the speed of updating !! So productive Pam!
I love how you saw them but you ignore them❤❤❤😊
Okay but I can't stop looking at the group in the background 😂♥️
It was so disgusting to look at the people in the background. I know that these are just teenagers and they were trying to attract attention to themselves, but it was still impolite and disrespectful to make fun of Pamela while she was working....
Anyway Pamela is the best and the video is amazing ❤🥰
It does not look comfortable 😅😅😅 Thanks Pam for making such an effort for us to enjoy the amazing scenery... As it looks like it hurts 💚
After this Video i think i‘m a beginner. The buuuuurn is maximum real! 🔥😮💨 The Music selection is insane!! We need more Justin bieber songs!! 😂🫶🏻♥️
The lean back workout part was a killer after yesterday’s booty+inner thight workouts 😅
Yessss! It hurted so much 🥲😬
Really one of my favorite ab workouts - it makes me sooo happy with that set of exercises, the music and the setting . Just perrrfect😘🧜♀️
I just want to say thankyou for helping me achieve my dream body. nice your time so like too men escalation told
Pamela has excellent taste in sporting outfits.
I love the song these days, ty for playing it 😽
The music makes me feel nostalgic for better times 🥲
I workout now for almost 2 months and I did this workout without extra breaks!!! Im so proud of myselfffff
Me too! I even tried the difficult leg lift and leg hold options. We can be proud of ourselves!
I remember listening to pretty girl on repeat when depression wasn't struggling with me. The song reminds me of some really good times and it was a great addition to the video ❤️
I’m so sorry for cussing you out during the last 1/2 of this video. You were hurting me. But now I feel great! Thanks Pam! 🫶
this is perfect to get right back into training after being sick!
Pam is so inspiring.
Doing what Pamela said to make it harder (Ab holds during breaks and lower your legs more) but you could also put ankle weights on your ankles to make it even MORE harder on yourself. 😊❤
Pamela du bist die aller beste ❤️
Loved this one! I’ve been sick sick over a week and couldn’t do my workout 🥲🥲 but today I felt better and decided to randomly do this one to get myself back to the routine again ✨
the songs on this workout are giving me great throwbacks
Thank you so much for this workout. It's just amazing and can really feel the abs working and it's not too intense. I love the music and listening to it while working out gives me sooo much energy. Thank you so much for all these free amazing videos, I am so greatfull to know you and workout with you ❤️
Guys remember your brain gives up before your body keep going you’ve got this!
I love Pam's fancy knife!
I loved this workout so much ! Burned even tho I’m not a beginner anymore!! 🔥 ALSO the song choice was IMMACULATE 🥹 I was signing along the entire time and the 15 minutes flew by!!
This is why I ❤ Pam workouts she has the nature views in the background while working out best workouts videos ever 😊
Dankeschön! Ich liebe deine Trainingseinheiten! ❤
Pamela, I loved this workout so much!! ♥️ Just what I needed today! I've just started working out again after a long injury and I am very happy that you make such great video's! Thank you for that Pam! 💕
I have finally grown a real pair of arms in six months using techniques of youand I will be 29 next year! Thanks!
My abs are on FIREEEE!! Pam, as always - you go above & beyond for us ♥️ the workout seems easy but it buuuuurns all sides of your abs! 😮💨
The location & music is phenomenal as always ♥️
Thank you from the bottom of my heart for all that YOU do 🫶🏻
Sending you so much love from NY
P.S
If you ever need a guest to join you to do a workout I’d love to since it’s usually males who agree and suffer later 🙈😂
Loved the workout ❤it was very challenging and fun ,with the different songs made me forget of the pain in my abs😂😂 , the people from the back where giving chilling vibes ☺️
I saw some lines after this workout on my abs, This one is my fav of all...I will try to keep doing it for two weeks and will keep myself accountable by commenting here every day after the workout.
Day one: Sep 9✅
Day two: Sep 10✅ My neck hurts haha.. but I will keep doing it.
Day three: Sep 11 ✅UGH, I hate myself. Can feel myself having no energy. Don't try this before eating anything, you will feel like a baggage.
Day four: Sep12 ✅
Day five: Sep13 😢 I just did a few and quit cux i was really full.
Day six: Sep14 😢 showing up just for the sake of showing up
Day seven: Sep15 ✅obviously slacking off always cuz some of the muscles to soften ig
This workout is really simple, but not easy! I love it from the bottom of my heart ❤️
Week 9, 2023 (Wednesday)
I think this abs workout will be one of my favourite! Thank you so much, Pamela ❤
Getting back to her workouts I really do miss them. This particular workout was instense for me. I need to do more core workotus with her. This is my first workout with PR in like a year.
Loveeeee so much, Pam🥰 i have been waiting for a video like this for a long time