10 MIN ABS WITH WEIGHTS - for an extra strong core! you can also use a bottle of water I Pamela Reif

grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen! ♥︎ / Werbung

PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :)

EXERCISES:
▸ the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.
▸ We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack
▸ we have a couple of new exercises in there! Hope you like them!! ♥︎

TECHNIQUE:
▸ If we lay down on our back, make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat!
▸ THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
▸ try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :)

__

Equipment: 4kg dumbbell
Alternatives: big water bottle, pack of rice / oats / other grains, pack of milk, no equipment

Otherwise we have no breaks (you're used to it by now I guess) and not much space is 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.

__

▸ 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!

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. Cash Cash - Love You Now (ft. Georgia Ku) 0:00 - 2:50
2. Robin Schulz ft. KIDDO - All We Got 2:51 - 5:50
3. Sonny Fodera & Elly Eyre - Wired 5:51 - 9:08
4. Jubël ft. NEIMY - Dancing In The Moonlight (Tiësto Remix) 9:09 - 10:50

__

__

Business Contact:

__
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.

[tiffanyzhu]

To anyone who reads this, remember why you started. And if you are thinking about giving up on exercise, remind yourself that you are exercising because you love your body, not because you hate it. Hard work is never easy. I am sending positive energy to everyone. ❤

[PamelaRf]

who nailed the Crawl? 😂😂😂 I promise, you'll get the hang out of it!! It even took me a bit of time to figure out my coordination haha. 
So happy I didn't get confused during filming lol 💕

[LegallyCaroline]

I love that the lil milk graphic is oat milk 🥺

[stayhappylittlemermaid]

1.The more you sweat in practice, the less you bleed in battle.

[Zayadi.San]

I don’t know, Pam just makes me happy.

[Estereliasgrabe]

I have been doing your workouts for such a long time, never missed a week since 1, it is literally so amazing how much your workouts makes me feel good and energized and motivated, I always look forward to that part of the day. I never felt stronger, even being now at home pretty much all the time, thank you so much for providing us such amazing workouts and being such an inspiration, you are amazing!!

[spiceupyourbeauty]

I appreciate more training with weights! I’ve never had a training at the gym and now I workout from home, I’m enjoying learning about it but some instructions (and motivation) are definitely helpful for beginners! I can’t wait to do this workout tonight.

[katies]

**bear crawls start**

my sense of coordination: aight imma head out 😂😂😂

[kitta]

Pam: side planks!
Me: TORTURE

Pam again: side planks with weights!
Me: DEATH

[swathyn]

Me: oh, crawling? How cute, just like babies!
My weak ass arms at the end of the video:🦗🦗🦗

[matzepilla]

Good morning ❤️
1) Crunch + Weight
2)Sit Up + Wight
3)Lean Back + Weight
4)Sitting Leg Lift
5)Crunch + Knee Leg Lift
6)Jack Knife
7)Leg Lift + Roll In
8)Ab Hold + Knee Touches
9)Russian Twist + Weight
10)Russian Twist + Pulses (Weight)
11) Straight Leg Bicycle
12)Ab Hold + Arm Circles
13)Strech Out + Knee Touches
14)Side Plank Lift (Weight)
15)Side Plank Hold (Weight)
16)Side Plank Lift (Weight)
17)Side Plank Hold (Weight)
18)Crawl. Right (Start with right hand, left leg)
19)Crawl. Left (Start with left hand, right leg)
20) Elbow Plank
You can do this 💪
I'm proud of you ❤️

[lili.]

Me with my 1kg Nutella jar for my weight being like: 👁️👄👁️

[shanilavideos]

me: * curses at Pam *
pam: * sending me kisses *
me: IM SORRY MISS IM-

[wineredgirl]

Pam: *crawling*
My last two brain cells: *trying to understand how to move my limbs properly*

[KimberlinLuv]

Honestly thank you for all the work you've been putting into these workouts I can't stress how much I've been enjoying them! and your stretching videos as well 💕

[laishanavarro]

Thank you so much for the workouts Pamela! You’ve helped me get more toned and feel like I can push myself a little more!

[monagrace_id]

If you have less time to do workouts but still want to do workouts, pamela workouts never fail to make you sweat..

[kira.noelle]

Your workouts are so effective i'm so happy I found your account 5 months ago.

[owwange]

When side planks feel like a break.... 🔥

[zuzy]

Hi Pamela! I'd love to see another weighted ab workout like this with some new moves! I've been doing this one for so long, I love the added dumbbell!!