10 MIN AB LINES WORKOUT - efficient for middle, side & upper abs / No Equipment I Pamela Reif

want to get the famous "11 line" abs? good, let's train our entire core ♥︎ / Werbung

We (hopefully) all know: you will not magically get ab lines & lose all your belly fat by doing 5 crunches. I wish it was that easy haha. But let's make sure our lines are readyyyy below the "soft pillows". Being well prepared is always beneficial, we are ready for the moment we get to see those muscles.

To see, ab lines you need to:
▸ have strong ab muscles. Especially obliques (the sides), but also upper, lower and middle abs. It's basically only possible with a combination out of all areas. Think about runway models: they are often super duper skinny but don't have visible abs. So yes, we all have abs - but IT IS a matter of training them & making them pop out.
▸ have low body fat storages at your core. Everybody stores weight at different areas, so some people don't even need to have a super low body fat percentage to see those lines! If you naturally store more fat around your stomach though, you will need to be more shredded.
▸ sleep well & don't stress so much: why? Stress increases the hormone cortisol, which supports fat storages around your belly.

PS: enjoy the view & the sunset! ♥︎

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No Equipment necessary, no breaks and not much space needed :) If you need a break though - 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.

▸ 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. Jubël - Weekend Vibe (Alle Farben Remix) 0:00 - 2:34
2. Tobtok, Milwin & Alfie Cridland - New Levels, feat. Mila Falls 2:35 - 5:06
3. Malou - All or Nothing 5:07 - 7:36
4. Christopher - Fall So Hard 7:37 - 10:40

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

My Cookbook:

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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.

[PamelaRf]

Side Pam Knife & Welcome everyone - 2 new killers 🤪🤪
and if you're struggling... just enjoy the view haha

I hope you can feel the let's make our abs pop!! xx

[gaborpakozdi]

„motivation isn‘t a loyal partner, but discipline is!“ - Pamela Reif ❤️

[bellatrixlestrange]

Pam seriously, I started working out with you a year ago and my main motivation was a toxic boyfriend that wanted me to lose weight. A year later, I broke up because I feel like a *bad b*tch* that is healthyyyy and does not need any validation of any man.
Bonus, I lost 25 lbs, I quit smoking and for the first time in my life, I eat healthy.
Keep doing what you do, you change people's lifes 🥰

[lenaschiettecatte]

I swear I'm developing an addiction to the words "Well done"

[miarozvadska]

Can we just stop for a moment, to realize how strong are we all here? Like, pandemic, home, school work, friends... and exercise to it? Guys, we should be heroes for ourselfs, and be thannkfull that we can feel our sorow abbs everyday!!! :D

Update: XD so much

[sraddhabagchi]

Who else is watching to prepare themselves to do it later😁

Thanks for so many likes😁❤️

[athmajar]

I can't tell the difference between my sweat and my tears now

[quallyvaly]

Pam´s workouts have shown me that "planks" are rest hahahahah

[emogoesboom]

I feel like my abs have been *ab-used* lmao

[n.r.]

Pam: Looks like a mermaid..
Me: Looks like a dying fish..
... during the workout

[bhavyapappala]

I started loving workout more than 😂😂😂😂
Coz of pam this hpnd. ❤❤❤

[slavka]

That satisfaction when you _really_ didn't feel like working out today, but then you hear that beep after the last exercise ♥

[terezareichwalderova]

At first i was like: working with Pam" as a joke. But bro, i dont think its a joke

[adwika_]

Can we just appreciate her for providing us workout vdos for free? They are free + effective! What else can we ask for?

[miss.muffincat]

Beach: calm
Pam: looking like an effortless fairy
Me: dying of frustration and asking myself, why do i have a weak core!?🤦🏻‍♀️ 😭🤣

[imanx.]

I’m a simple girl
I see starfish crunch and I cry

[izanela]

ATTENTION✋
Guys stop scrolling comments and let's do this workout!
You got this!!
I know that you hate me now, but then you will thankfull for yourself!
😘Let's go!

[cindycampos]

10 min ab line a workout structure:
• ~ (each 30 sec)~ •
1. sitting 1-leg crunch
2. side pam knife (right)
3. hold + welcome (right)
4. little crunches (right)
5. side pam knife ( left)
6. hold + welcome (left)
7. little crunches (left)
8. spider plank
9. plank + arm rotation (left)
10. plank + arm rotation ( right)
11. cross plank
12. welcome once again
13. side pam knife ( right)
14. lower leg crunch (right)
15. welcome once again
16. side pam knife (left)
17. lower leg crunch (left)
18. star fish crunch
19. ab hold
20. plank + suck it in
♡ well done! ♡
always be super proud of urself because you were able to complete the workout. Yes, maybe you took breaks but that is totally fine! As long as you keep going through perseverance you will get stronger along the way because the more you train the stronger you will get! thank you pamela for ur amazing workout! <3

[marycavallo]

COME ON GIRLSSSS YOU DID IT FOR TOday AND I AM PROUD OF Y’ALL ILYSM

[nataliefoo]

To be honest, I’ve been doing Pam’s workout since 2020 October.
I’m switching them between the 10mins sixpacks, 6min brutal abs, 10mins abs line and 10mins killer sixpacks.
I mostly do an abs workout and then one hiit, but sometimes I skip the hiit and do only the abs when my schedules are packed.
I have 11ab lines now and they are visible and obvious. They don’t leave when I stop doing the workout for a few days. I’m absolutely in love with my body now.

Lose 6kgs and 6%body fat. Thank you Pam 😘