10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif

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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 ♥︎

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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.
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▸ my Pam App ♥︎ Free workout plans, recipes & tips:

▸ 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.

▸ use #PamelaReif if you want me to see your workout pics and videos!

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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. ♥︎

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

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Business Contact:

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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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if you finished all 10min, you did ... SUPER WELL 😂 who noticed the tiny change?

PamelaRf

Guys I just did this without stopping for the first time!!! So proud of myself!

dancer

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.

Joy-ogob

Tbh the “super well done!” sign at 9:46 is the most motivational thing in the world 😂

icareyouth

she’s reading our minds, I was literally thinking about how i wish she would do a lower ab specific workout

garyk

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!

eve

I am always looking for new ab videos to tack on at the end of my normal workouts. It’s pretty much hot and miss- but this was a total hit. For only being ten minutes - this was GREAT! She has great energy and packs a lot in. Will definitely keep this as my go to an video for awhile. 🧡

sukie

Proud of everyone who made it to the end! It's week 16 now, we have come so far! Don't give up!

МарияАсенова-эц

Man girl how do you handle all the pain… gotta keep telling myself if you can do it I can to
Thanks Pam for the intense workout

LeviLavalle

pam makes the hardest workouts yet theyre so comfortable you cant not do them i literally enjoy doing pamela's workouts just as much as i enjoy eating pizza

sammyslost

Thank for all of these, I’ve been working out for a few months now, and I am seeing results. I am happy i stuck around and I am thankful to you

Hassanme

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 💪

chrisbauer

Are you kidding me!! This was so tough 🔥

reinatravels

Thank you girl, your changing my life ! it's hard but I'm getting better already !

budoshi-fl

Pam...you are a life saver...so creative with the moves and this workout is super effective...thank you girl

lifeofsheila

i just started this today (14.05.22) and i want to do kind of a diary here .. coming back after 7 days 🔁 this will probably motivate me to keep going .. so see ya next week 🫶🏻

blue_sky

Can we all appreciate how Pam is always so motivational and encouraging and not only that but she is already in great shape and she still makes vids to help us out 🤩

aleezanaseem

I love this workout so much so I did it twice

claireboucher

This is my favorite workout! Thank you Pamela😁😝

angelaaaaa

Love this workout! I’ve been at it for a week now and it’s finally gotten a bit easier! And def seeing results!!

healingwater

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