10 MIN BOOTY & ABS - a slow workout on the floor - No Squats, No Jumps, Low Impact I Pamela Reif

Pamela Reif

4,3 Mio. aufrufe234

    a SLOW workout to activate your Booty & Abs. Everything is down on the floor.
    Burns, but definitely won't make you drip sweat! ♥︎ Anzeige
    This workout:
    ▸ has NO Squats, Lunges, Jumps, Burpees or anything similar. I promise, you won't sweat :D
    ▸ is Low Impact and very Knee-Friendly. Everything is down on the floor as well.
    ▸ starts with ABS. A couple of minutes without breaks, to really make our little sixpacks burn :)
    ▸ continues with BOOTY. 1 butt cheek at a time. As soon as we are done with one side, we switch over to the other one and repeat the same combination.
    ▸ has totally new exercises! Butterfly Hip Lifts, Figure 4 Lifts & Kickbacks for the Booty, etc. - let me know how you like them & if I should include them in future workouts as well :)
    ♥︎ make sure to:
    THINK about the specific muscle (abs or booty) during every second of a movement & squeeze it as hard as possible. Really focus and try to make it BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
    ▸ 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. Nathan Dawe, Little Mix - No Time For Tears 0:00 - 3:13
    2. Tones And I - Fly Away 3:14 - 6:04
    2. Henri PFR, Famba feat. Chiara Castelli - No One Knows 6:05 - 8:27
    4. David Guetta & SIA - Let's Love (Robin Schulz Remix) 8:28 - 10:28
    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 5 Monate


    1. Pamela Reif

      don't feel like standing up today? .. that's fine 😅

      1. Travis Farmer

        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

      2. That’s my name !

        I got my knee hurt from some of the workouts. I did something wrong! Does anybody have any advise?

      3. Issabella Dapaah

        😂😂😂😂 I actually really love your sense of humour.

      4. Petra Černochová

        Im better laying on the bed after every ur exercise 😂

      5. CEILNO

        can we do this everyday?

    2. leksialeksi

      I love the kisses she give at the end ❤️

    3. Tanvi Pandit


    4. 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

    5. Evelyne

      📌Naked photos and videos -P-O-R-N--S-E-X----۞ ssur.cc/urflirtyjoyvirgin69 !💖🖤❤️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

    6. Rijula Batabyal

      I feel this workout is too good ...and if done on a routine basis ...will have a good impact on our bodies ...Thanks Pamela ❤️❤️

    7. Shahed Abuazyan

      My tights R.I.P

    8. Lauren Winterburn


    9. Aesha Meghani

      Should you do this workout daily or 2-3 times a week?!!

    10. It’s Mya

      I workout every day and use your videos thank you! ( I am only 11) :)

    11. nkm gratitude

      just finished this workout

    12. CA

      Pam istg your definition of "low impact" is WRONG😩😭

    13. Travis Farmer

      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

    14. Vickan Fiori

      Here we can appreciate the side crunches. She was preparing us for side pam knives.

    15. uorinami

      you can do it, queens, don't stop, cause i know y'all hate single leg glute bridges ;)

    16. Marry_k.1806

      Yay i got it💪

    17. fig hter

      bunu sonuna kadar yapabilen var mı? 3 dk bıraktım bana göre değil bu ya

    18. Tabitha Breen

      my legs almost gave way multiple times 😩

    19. •Tea• Lilly•

      just finished😁

    20. Irene Gomez


    21. Irene Gomez


    22. Rach —

      can we have more Little Mix music? they make amazing female empowerment songs

    23. Isabella De Pinto

      it would help if you showed the kind of workout that we have to do before you start it :)

    24. Mike Salomè

      OMG I LOVE THE FIRST SOOONG Im' literally just jaming while that one

    25. Klára Bodláková

      wide bridges feel so easy without a booty band and a weight omg im not used to that

    26. Johanna

      Mentally I'm still trying to figure out Figure 4 Kickback Left 🥲

    27. Artur Makrushin

      Am I the only one that can’t do the figure 4 (or how ever the name is) I had a rage at this exercise🤐

    28. Kristýna Pospíšilová

      after hiit this is a well-deserved rest

    29. moonlight ave

      u know ur doing better when single leg glute bridges feel like a rest..

    30. Jyoti sallan

      Nice .....thnku Pam😍😍😍😍

    31. Silvia

      how can her hair always look so perfect at the end of a workout??

    32. Lilly Wiesmann

      When let's love starts it's only 3 exercises left, you can do it!!

    33. mb

      week 15🔥, day 1, who is with me?

      1. Lavinia Gebbia


      2. mb

        Ich sterbe🔥🔥

    34. Chelei Solo

      THANK YOU PAM! ❤️ your workouts are amazing as always

    35. Masiha Esmaeili

      مرسي عالي بود 🌸

    36. 랫서판다

      4/8 😆 고고!

    37. Mone M

      love this workout way to much! THANKS PAM

    38. Andreea

      she said this workout wouldn't make me drip sweat -- well it did :D

    39. Rim Sayf


    40. Dave H.

      I swear I saw Little Mix Song in Pamela's Video and I screamed!!!

    41. Leia StClair

      I love this workout! I do it every day! Where can I get this outfit??? Or find any of your outfits?

    42. Sophie AJ


    43. sincerely soya

      Can we appreciate the little clap at the end

    44. Grace Newman

      I appreciate how she shows in detail how to do each one and the music is always motivating

    45. Brittany Gers

      Can someone confirm that it’s affective ?

    46. Liza Blahblah

      I searched for booty + abs not booty + abs+ neck

    47. Vlada Krosnakova

      A.m.good 👍

    48. LIKA PIKA

      You AMAZING 🤩

    49. Kaia Vanbalen

      I’m nit sure if my technique was good because the positions were really odd...5/10

    50. an Na


    51. IchMarie

      i love it!! thank you pam

    52. Alexandra Péderová

      It was....easy😦 I am so confused

    53. tuvis 1loafsyou

      I’m literally laying in bed watching this 😍🤌

    54. Wanda Berrymore

      Please dont play sia songs shes annoying

    55. Teresa Stauch

      Is the Outfit still available ?

    56. Eden Neich

      Goes so quick with you girlie

    57. leyla sa


    58. isabella

      after doing a bunch of her workouts this feels like a rest

    59. Pradnya Chabukswar

      I'm pretty exhausted....but felt amazing after doing these workouts 😉😁

    60. Luisa Sabatino

      If you work out with her PLEASE SUBSCRIBE AND LIKE THE VIDEO, it’s a way to support her and “pay” her for a service she gave us.

    61. Zaii

      This is making my lower spine hurt is this normal?😭

    62. Shake Tucker

      Thank you pamela...🥰

    63. sindy lmao

      when there's the plank at the end i feel in heaven

    64. Ciaira Smalls

      Your at home no equipment workouts are everything. Thank you so much I see great results! ❤️❤️

    65. Skatharoudi Rena

      Well done to you too. I gave birth recently and that video was treasure

    66. KITAECA 2.0

      кой е тука от онлайна

    67. Тая Теслер

      Обожаю ваши тренировки 🔥🔥🔥

    68. Aka._. lamiaaa

      I love your workouts so much like they are so helpful

    69. Prapti Ghule


    70. Nämensänderung 5643

      nach 2 minuten gestorben

    71. igot7-lu

      I love how all her workouts end with a plank ❤

      1. Antonia


    72. Martina Tucci

      Me throughout the whole video : No time for tears

    73. Brooke Kanyur

      This is one of my fav work outs ive ever done

    74. Ameera Chyy

      This may have been slow but it was definitely intense🥺

    75. zhengfei li

      2021 0227 21:25 done

    76. Adwita Gupta

      Hehe if u wanted to kill me then ok but I would more prefer to get killed by leatherface aka Jed 😂 but ok. Ty Pam your workouts are the best helped a lot

    77. Laura Brown

      In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

    78. Sen Raj

      Nice wear

    79. Irene Pacheco Plaza

      Dios que maravilla

    80. 90s lover

      ich mache deine workouts schon soo lange und will jetzt wirklich mal danke sagen !! Ich bin eigentlich ein sehr stiller Zuschauer aber danke Pamela, dass du so viel Zeit und liebe in deine Videos steckst und uns so etwas gutes tust!! Gerade in so schwierigen Zeiten wie derzeit & ich schreibe auch gerade Klausuren helfen mir deine workouts sehr motiviert zu bleiben, meine Kopf frei zu bekommen und einfach fit zu bleiben!! Ich weiß es so zu schätzen✨

    81. Roos Warnders

      I actuelly have question. I just did this work out for the first time but I think I do something wrong concerning the ab workouts, I feel it more in my lower ribs and back. I tried to do it more with my abs but it’s hard and I don’t want to do it wrong for long. Are there any tips or tricks that might help me with this?

    82. Amanda Mason

      I have done this workout 6 days in a row, and I am still feeling the burn during the bridges

    83. xXMissGirlyGirlXx

      Wow this workout!! Amazing! Highly recommend!

    84. Chloe Brown

      "this too shall pass" song was appropriate for that glute hold

    85. Amanda Mason

      I have done this 4 days in a row! I really like this workout and hopefully soon there will be more visible results! Done it 8 days in a row- my goal is to get to 10 days!

    86. Ivey Calaway

      I keep coming back to this workout, my favorite I quess

    87. dxisy

      I just look her face 🤍 She is so pretty ☁️

    88. Monica Arcidiacono

      Can I do this everyday?

    89. Sarah Moitzi

      Weiß jemand wie viel Kalorien man verbrennt?

    90. Garima Lather

      I don't know why but it wasn't hard for me!

    91. starstable talk show

      Hiiii meine Freundin hat gerade gefragt: "Also rein aus Interesse, meinst du, das macht wirklich jemand im Flur?" Sie dachte, mit "on the floor" ist "im Flur" gemeint XD... cooles Workout XD

      1. Felix_ kgl


      2. Felix_ kgl

        Du bist doof lisa

    92. esra ergulu

      i have that workout to do but im so sore😢

    93. Gosia Uchronska

      Hi pamela, Ich Bin jasmin und bin 12 Jahre alt. Ich mache jeden Morgen und Abend Sport und das macht richtig Spaß.Ich will abnehmen kannst du mir bitte Bescheid sagen wie man sich gesund ernähren kann und abnehmen kann bitte. Nur wemm du zeit hast❤

    94. Martina valverde

      You used a Little mix song!! i`m definitley doing this. So happy :)

      1. Marie

        It actually motivates me so much

    95. Naweh

      I love at the end she just shakes it off likes it's nothing lol! Meanwhile, I'm sore lol!

    96. loya tem

      We are made fearfully and wonderfully in the Image of God( Psalm 139:14) . God spent good time on each and every of you! God Bless

    97. Mary Cris Ritual

      Me: I can do it till the end My neck: I can't last 10 seconds

    98. J.

      Frauen scheinen sich nur um Ihr Äußeres zu kümmern... Hauptsache der Arsch sieht gut aus oder was...😏

      1. anna papapapa


    99. djdjdjc. dbd Ü

      ist es normal dass man bei alle Übungen extreme Rückenschmerzen hat?

    100. Ael Liana

      10min the food in my stomach helped the gravity to do her job