10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif

Pamela Reif

11 Mio. aufrufe768

    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 ♥︎
    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.
    ▸ 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
    ▸ 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. 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
    ➞ Instagram pamela_rf
    ➞ Food Account pamgoesnuts
    Business Contact:
    unterstützt durch Warner Music Germany
    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.

    Am Vor 4 Monate


    1. Pamela Reif

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

      1. Ninson Hanna


      2. Édua Bézi

        I'm 12 and I did it😅😅 it's hard

      3. Lily Cuper

        ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

      4. Sarah 282

        Hahaha yes and I loved it

      5. Jun Chen

        Is this the most intense one for AB workout? I saw quite a few AB from Pamela and not sure if this is the hard level or medium

    2. Nadia Szymska

      I nearly died

    3. LaaaDaaa TV

      Always been lifting, doing cardio. Never focused lower abs like that. I find myself more than experinced in terms of fitness. But this killed me. Will try 1 month challenge and cannot wait to see progress. Overall very good and intesive thing :)

    4. hailey

      okay but at 10:16 you slayed that outro queen

    5. Bahar Erdem

      i cried like 3 times when i was doing this because of my belly. It is not standing on the floor especially in the first 3 exercises. I hate myself i’m a couch potato

    6. Myjo Aziz

      Thanks, now I have 10 pack abs woohhooo!!!!

    7. Josephin Riese

      Does anyone know where to buy these shoes she wears?


      Which brand is your shoes? And where can I get one of this Puma leggings? I went to Puma website and found none of the them matched

    9. Samantha Miller

      My neck hurts more than my abs 😐

    10. eu

      need to say, i hate how good she looks after the workout, while i'm laying down all red and sweaty she's pretty and amazing. anyways, it's a good one, i'm making this my warm up everyday.

    11. Dia Liann

      Loved it!

    12. Michael Shaleen

      Thank you

    13. Crystal Cox

      You can really tell she has a very strong core. She is so controlled.

    14. M Summ

      because of the "SUPER well done" my mind thinks that this workout is harder than the others and I can be extra proud of myself that I did it...

    15. Anna Schüll

      i dont know why but because of this workout my lower back doesnt like the floor anymore :(

    16. Jenny Pena

      💘 This work out, i feel the burn after a few seconds.

    17. Ceyda Türe

      So guys i started doing this 3 days ago and i am going to start writing my progress and results. (I am not doing the bear hold and ab holds cause i just can’t) I am also doing April Han’s love handles work out and some leg work out with this and that’s it. Start waist: 65cm (25.5 inches) Under my belly button: 76 cm (29.9 inches) Day 1: ✅ Day 2:✅ Day 3:✅ Day 4: i only did april han’s and some leg work out today because we did cleaning at home so i was tired. Day 5: Day 6: Day 7:

      1. Ceyda Türe

        @Insight Vibes wdym?

      2. Insight Vibes

        Wht happened to u?

    18. Anna Storyteller

      Things we don't know about Pam : *Her voice*

    19. P. B.

      Wie viele Kalorien verbrennt man?

    20. David 816

      U have my respect

    21. Jessica Carlos

      Thank you beautiful being🦋💛🧡🌻 I'm thankful for this video🙏

    22. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    23. GrassiHoying Scömiche

      How the hell is she so goddamn strong?! 😳

    24. Manya Tahir

      My cat's mind: Day whatever of quarantine, the potato has started having seizures on the floor. I can’t tell if it’s intentional or not..

    25. severnivitrjekruty

      great workout! might need a chiropractor tho

    26. severnivitrjekruty

      the "bear hold" makes me look like an actual grizzly bear

    27. Erin

      how many days do i do it for?

    28. Anh Tú Dương

      Just 2 days and my side abs are already more defined, but the whole belly is hurt like hell 😭 P/s: I’m not taking any diet or any workout else

    29. Joyce Zone


    30. Ceyda Türe

      i could do this work out much easier if my neck didn’t hurt this bad.

    31. Kirstein Ypon

      I never knew drawing circles would be this hard.

    32. A B C

      Pamela Reif x Lilly Sabri and I’m done breathing for today

    33. Fazil Manaf

      Gonna hit it as soon as I can, this lockdown had me like a fat piggy🥵💥

    34. Fazil Manaf

      That's some sick workouts you got there 🥵

    35. jessica frazer

      Pam I love you!! Such good workouts omg and so encouraging!💕

    36. anisia

      love this

    37. Malti Yadav

      My eyes are sweating while doing this workout 🙂😥😢😭

    38. Yoongi jams

      Doing this for 14 days while on a diet let's see if I get any results... Day 1: done Day 2: done Day 3: done

    39. Ana Everlee

      I FINALLY DID THE WHOLE WORKOUT WITHOUT TAKING BREAKS !!! Time to reward myself with pizza

    40. Omalkhair Abdisalaam

      Plz open the download

    41. Anna Madsen

      kind of love the no bullshit "I need you to realize this is easy for me" approach she's got going. Ngl, it can come off as condescending when some gorgeous fit woman goes "whew I'm really feeling it now!!!" In a workout vid like, I'm WATCHING you do the exercise babe... you're not even sweating.

    42. taylor

      may 2nd 1:05 am

    43. Peyton Merz

      Really shouldn’t have done legs before this

    44. Tina Nina

      Ich mach das Workout jetzt und dann sag ich euch Bescheid wie sich das auf meinen Körper auswirkt. Müsst mir aber Bescheid sagen. Tag 1 ✅ Tag 2

      1. kaini anunk

        Update bittee

    45. eu

      nice but i struggled with my neck i'm sweating after it

    46. Alessandro Hernandez

      dude my abs are bleeding

    47. Zee Tu

      Still my favorite. I swear Pamela has THEE BEST 10 min ab workout! Idk how you do it but you always manage to make me feel the burn and soreness after and during the workout.

    48. Malia Nixon

      This is AMAZING

    49. Benjamin Grady

      I liked this music so much that when I do other ten minute ab workouts I mute their songs and play this over it.

    50. Paul Pham

      Killer workout got me sweating

    51. Kyleah Immenschuh

      Day 5 of doing this some workouts on here are still really hard to do but I’m doing my best and I’ve been noticing some changes not a lot but a little! ❤️ thank you so much I’m glad I found your videos

    52. Ashley M

      Omg. I love you. I just needed to tone up and literally within the first 3 days I'm seeing results.

    53. Kenzie hehehe

      no cuz i told myself id do this without watching the video first but over half the exercises i physically couldnt do LMFAO

    54. Alexandra Nunes

      bruh I can't make my lower back stay on the floor wth

    55. Yostie Sex

      B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's - L-o-V-e-S-e-X--- .💋⤵️ 女性器 Snapsex👉: cutt.ly/jbpyZUi #TRENDING_T0P 2021 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食 品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    56. Lu5ck

      My thigh feel more stressed than my stomach

    57. Sanduni Nawalage


    58. Annabeth Chase

      Hey pam! Could u give us a new six pack workout??! I love your new strength workout BTW...

    59. Elora Yedaiah

      Nobody: Literally nobody: My lower back: Don't be surprised, I will still rise

    60. Helen Pourouna

      That was tough ,and I love ab work ..

    61. mikasaxeren ggwapwap

      at 5:45, pam is twerking 😭

    62. Miya Ellison

      Im going to do this for 2 weeks to try become ‘that girl’ 😋 I WILL DEFINITELY UPDATE EVERYDAY! I WILL TRY HARD TO NOT FORGET! I will tell you how effective it was and everything! Please give me motivation in the comments lol! Day one- I felt a bit sick after but that’s obviously because I’m new with this workout! I’m gonna be honest but I only could do 7 minutes 🤣😭 it was a big challenge but I really enjoyed! Day two- so much easier than yesterday! I finished the whole workout and walked my dog 2 hours! day 3- omgg i felt so productive today 💕 the workout felt awesome! its as if i can already see small changes! day 4: i had school today ugh 😩 i had pe in school today too and i walked to school so im quite tired after this! i still am dealing very well :)

    63. Marlene

      I really don‘t understand the Bear Hold😬🤷🏼‍♀️

    64. Alicia Johnson

      Wow. These are the hardest workouts and I love that they are short. Baby steps for me. She is inspiring.

      1. Ena Rania

        You lift your knees from the floor

    65. vyvienn

      That felt kinda mean after that lower body torture from yesterday. Where am I supposed to find the strength to keep my legs straight? :D

    66. Macholic

      Alright starting today 28 April 2021 Day 1: done + 8 min hiit workout of pam + 10 min 11 lines ab workout of cloe ting (I loved this workout this was the perfect combo of every exercise I love) Day 2: skipped Day 3: done Day 4: done + 15 pamela six pack ab work out

    67. Sayela Islam

      Why do I feel like this workout not only works for the abs but also the hips , thighs n even jawline¿!😶

    68. Elleblonde93

      My neck is litterally collapsing

    69. pearl's cafe

      This destroyed me omg

    70. Laura Nadine

      The fact that pamela always has mak up on and done hair💗☺️🙈

    71. Aqsa Khan

      I read few comments. And I realised I'm not the only one. So it's fine 😂

    72. maykream 00

      the playlist in this workout is immaculate

    73. Live Like Lex

      To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

      1. Annabeth Chase

        I loveeee this comment

    74. Poopi Ughb

      me avter 1min im broken :,) hahaha

    75. Ala Haw

      Congrats to everybody who's here after today's workout plan🥰 we're strong!

    76. dee zhang

      back to this video for happy abs week 17😂❤

    77. peng wu

      I have been doing her 10 min beginner workout for 3 month and crushed it, thought I’d do ok on this. I was wrong

    78. I Seifeddine

      Oh my goodness, this BURNED 🔥...I thought I was going to die. Thank you for a short and super EFFECTIVE workout!

    79. Bruce Leroy

      If your back is hurting, it's probably partly due to bad form. That's what her videos lack; no instruction or guidance on the way you are supposed to perform the exercise properly. Thus you end up straining areas of the body because the videos do not teach you how to do the correct form. The videos should have narration through the videos how to focus the movement on the correct muscle group and do the motions correctly. Also she should show multiple angles or split screen so you know you are doing the excercises right. One angle makes it hard to know how to position your body. Especially for the hearing impaired. You can even have description of the excercises in the video description section on DEfasts.

    80. Ale Langford

      why does my uterus hurt tho

    81. Jayscreativity

      Definitely wish there were more built in rests!

    82. Morin Vaishnav

      I've been doing this workout for a week now, this workout is sooo intense that I started seeing results in just two days which is insane. I lOOOOVVEEE YOU!!😭❤️ pamela thanks alot🙏🏻 Ps: I was doing this workout twice a day

    83. Delia Vaduva

      I love your outfit♡where can I find the Puma leggins?

    84. Lily Cuper

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    85. Anastasia Solomo

      Is there any exercise that doesn't send me and my neck to the hospital

    86. Yili Sha

      the longest 10 minutes ever

    87. gülaç aras

      Who knows, can somebody tell me? How much calories we burn from This work out, I Do every day, so I Want to know how much calories I burn?

      1. gülaç aras

        @Manasa but because of period my belly is swallow right now 😔

      2. Manasa

        gülaç aras thats awesome!!! hope you are happy with yourself and reach your goal soon!

      3. gülaç aras

        @Manasa Woow that’s a lot I lost my weight because of that work out😊

      4. Manasa

        Around 80-90

    88. Misty Lawrence

      Am I supposed to hold my stomach in during this?

    89. Jennet Rodas

      This is intense.. I can feel the burn in my abs. 🔥🔥🔥

    90. Jennet Rodas

      This is intense.. I can feel the burn in my abs. 🔥🔥🔥

    91. Jennet Rodas

      This is intense.. I can feel the burn in my abs. 🔥🔥🔥


      How many calories did we burn from this? I'm sweating a lot and it's just 10 MINS!!!! 10 MINS!! 💖

      1. Manasa

        I burn 80 to 90 calories doing this everyday, I’m 57 kilos it may burn less or more according to your weight and energy

    93. Lindsay McGregor

      felt like my abs where being RIPPED apart


      Day 1 ✅

    95. DinTin Love

      I workout chloe's abs in 2 week but its my 2 weeks now and I didn't see anything result.. I do diet too but nothing happened huhu... my goal now this quarantine 2 is to have abs

      1. Manasa

        DinTin Love it’s not (may) possible to get abs to get hardcore abs in 2 weeks, building muscle takes time. I recommend doing Pamela’s or Lilly Sabri workouts.

      2. DinTin Love

        Anyone who can suggest workout to have abs ?

    96. Anna Kvasničková

      I cant push my lower back down. Will it still work?

    97. Lizzy


    98. Alka Nirala

      Your long hair always distract me😍❤

    99. Frenchesca Raine Quiminales

      Imagine your always going exercise but you always eating in one a day ×5 food 🤣

      1. Insight Vibes

        That's me! But I lost a lot of fat and I am much more toned, flexible and stronger

    100. All about BOO