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

Pamela Reif

3,2 Mio. aufrufe378

    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! ♥︎
    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.
    ▸ 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
    ➞ Food Account pamgoesnuts
    ▸ 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. 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
    my Pam App:
    Free workout plans, recipes & tips:
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    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 Monat


    1. Pamela Reif

      Side Pam Knife & Welcome everyone - 2 new killers 🤪🤪 and if you're struggling... just enjoy the view haha I hope you can feel the burrrrrrrrn, let's make our abs pop!! xx

      1. Hisoka

        For real your training was insanely difficult but i'm conscious that is the royal way for my abs. 😉 Now i better see what does at mean to be alive . 😂

      2. Sarah 282

        Yes hahah, they're popping

      3. Helena Gavrielov Tarot

        Pamela please make a video about your hair! How your hair is so thick?

      4. Mary

        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

      5. Shawnay Warren

        My abs were on fire, all right. It feels like somebody set them on fire from the inside.🥵

    2. linda toppi

      Love this

    3. Veronika SH

      I can't believe she's doing all these moves with ease

    4. landy. khl

      I follow Pamella workout for a year plus. Unfortunately, my upper back is hurt when doing this workout. May be is too difficult n complicated..after 5 days, my upper back just recover.

    5. Dafne Ortiz

      There is no way I can do this video in 10min, it took me like 20min but I did it!!!

    6. Mara Isabelle

      I’m gonna try to do this everyday for a week Day 1 ✅

    7. Jillian Landeros

      Thank you Miss Reif for posting these videos they’ve honestly help me, I have an 11 line now and 2 squares on my upper stomach. I have a tiny waist and big behind. I love it! Thank you!

    8. Yashwant Singh Rajput

      Beautiful location where you did the workout ❤️👍

    9. ldb pogi

      This is definitely not a beginner friendly workout. Still brings sweat though.

    10. 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

    11. Trisha Mae Belmonte

      hi i'm a beginner and i just want to ask if obliques can make you look like a box? i have an hourglass shape and been doing pam's workout for 14 wks, i just notice that i lost my hourglass shape and i look like a door now :( is it true or am i just overthinking things?

    12. Mon Cheris


    13. Imanx.

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

    14. Hadas Italki

      thank you Pamela! 💪💕

    15. Leeann Taylor

      Well Done❗ The most beautiful words I can receive🥰

    16. CA

      Every time I do the starfish crunch, I feel like I'm giving birth😂😂😭

    17. Софья Синицина

      Памела,скажи честно, ты хочешь моей смерти?! Я горю!! Спасибо за тренировки,ты лучшая!

    18. Anne Schmidt Petersen


    19. Danelya zhanatova

      it's so easy

    20. Emma GM

      me before seeing the exercises: ok it’s okay Me after seeing them: bye!

    21. Gabriela Rozenshteyn

      I'm dripping wet... in sweat

    22. Sanja B

      I have a feeling this will be going to my favorites list.

    23. Joyce Zone


    24. 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

    25. Laurine B

      Absolutes Lieblingsworkout 💌

    26. orla murray

      I always get excited when I see the next exercise is a plank because I know its the end heh

    27. black cherry

      Idk why but when I do the side knife for example I really can‘t do this... my pelvic bones hurt so much. No mat helps.😭😩

    28. I Seifeddine

      Oh my GOODNESS, this is the second time I do one of your abs videos....WOW....they burn...short but SUPER EFFECTIVE WORKOUTS! Thank you!!1

    29. nina stacey

      i never thought i'd say this but i literally love this ab workout 😳

    30. Terezka Reichwalderova

      Am I the only one who had RED lines after this workout?🏋‍♀️😅

    31. Léa Boulanger

      It’s one of my favourite workout 💪!! Great results ! Do ittt !!


      Dear Yvonne thank God for and Australia and Europe to Kolkata India ltd a great weekend as I

    33. María Paula Sevillano

      I went to the gym for seven months and today I'm back in here and I swear this is harder, I mean, gym can make you sweat as hell but it will never be do harmful haha, also, u truly feel I had more results in home doing Pamela's

    34. Hasmik Grigoryan

      Am i the only one who did the whole workout quite easily and only struggled while doing the starfish ?😂

    35. Tres Ian

      Starfish crunch feels like a rest

    36. Melina P

      Me at the second exercise.. Yeah ok well let's not do this 😂

    37. ItsRebeka

      Thought I was doing good.... Till I did this workout... I'm dying

    38. Alexandria Allen

      Out of all your abs workouts this has made absolutely no sense like how tf do you even do these and I have a 4 pack but like ??????? What

    39. Lauren Clark

      I love your videos so much! Some days I can barely do one, other days I like to do a bunch in a row!

    40. Mae-Lyn Nguyen

      April 24 ✅

    41. Mary

      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

    42. Abeera Malik

      pam why you do soooo intense workout?😞

    43. Julia Gerbing

      Neuer Favorit!!!

    44. Trâm Lương Thùy Nguyễn

      Omg this exercise is way too hard for me 😰

    45. Kezban Baltacı

      It was a killer one!!!!!

    46. Charline

      1:40 gives me a lot of back pain. Why? Any advice please? :(

      1. Fashion Freak

        Maybe focus on sucking in the stomach / belly button or else you may strain your back otherwise. Not a professional tho just thought this might help!

    47. Naty Litt

      This was intense! I love it!!

    48. Ania Nowak

      Pamela thanks to your 11 line abs training my stomach will be able to do the summer!!! Now I've added your new cardio to my exercise

    49. Rajni M

      paaaam...........you killed me!!!!! \

    50. Manuela

      That was the most difficult abs workout I ever made

    51. Nina Vorobey

      Favourite songs😍

    52. Michelle Roberts

      OMGOSH my 1st attempt at this & it was intense. Cant wait to try it again. Thanks Pamela

    53. Marissa Van Stiphout

      Am I the only one who does not know how to do all of that😭

    54. koreanchampion kim

      Jesus Christ!? She literally is the strongest DEfastsr who can do abs exercise nonstop for 10 mins. This is insane. I have tried those famous "8 min abs workout" videos and followed through without pausing. However, not for this one...

    55. Leti Khawaja

      a starfish crunch that actually felt easy !?!??

    56. L L

      I can't hold myself in the planks ugh i hate my Spaghetti arms

    57. Katelynn Heart

      i dream of abs like yours! I"m determined to get them!

    58. brizaurellyn

      i always look like a dying dolphin everytime i do this exercise😭😂

    59. Gretchen

      100% the best obliques workout i’ve done thank you!!!

    60. Harini P

      I am not able to do any workout properly because I lack the motivation. I've been feeling so depressed lately and I need encouragement. Please help :)

      1. Flavie Bearchat

        You can do it !!! Pamela always says that discipline beats motivation. You don't have to be motivated, just make a plan and stick to it no matter what !!!

    61. Hazel L.

      Hi Pam, I've been doing some of your other abs workout and this is a great find - it's not straining on lower back and neck like other workout, but I still get similar if not more burnnnnn. Thanks for keeping improving & releasing new workout! I dragged my bf along for some of your abs & strength workout and he's now a regular too!! Eradicating the stereotype that 'girl workout' is mild as it sure burns like hell and makes you strong!!

    62. Rachèle C

      Damn I have been doing Pamela’s workouts pretty regularly for over a year now and some of these are still hard haha. One day I will be strong enough to do everything 💪🏼💪🏼

    63. Angel Arnejo

      this......killed me

    64. Katha_ Arinator

      Is it just me or does anyone else finds this workout super cool like I would go so far and say it’s one of my favorites :)

    65. Christina

      Yeah I did it without a break 😍😍😍 but now I looks like a tomato 🍅🍅🍅

    66. swag

      brooo i saw results after 2 days

    67. mitzy

      side PAIN knife

    68. TaeTae BaeMine

      BRUH it hurts so bad i feel like im working my organs

    69. Sofia Busolin

      Love this workout

    70. Nhel Somera

      i love this workout because it doesn't hurt my neck!!!

    71. Jayati Halder

      On a maximum intensity scale of 10 ,this workout is somewhere around 15. I didnt know after doing Pamela workout for 10 months now, anything could be this difficult

    72. L Ka

      Hammer Workout! Mal ganz andere Übungen 😍😍😍

    73. Maddy

      I never knew I could fall so hard from my plank 🥵

    74. kengu kim

      This has got to be one of my favourite . Nothing beats this workout if you want the ab line . Right on point 🎯

    75. thanthar__

      Just one word to say, I’m dying シ

    76. Max B

      Max was here.

    77. Sarah Franzen

      Also ich weiß ja nicht was du für ne Hüfte hast oder ob mein Körper einfach komisch ist aber mir tun die Übungen auf der Seiten höllisch in der Hüft weh. Das fühlt sich an als würde ich auf meinem Hüfttknochen balancieren 😬🧐😳

      1. Mia

        Und mach die Übungen nicht komplett auf der Seite. Hoffe du verstehst was ich meine.

      2. Mia

        Versuch mal, dir ein Kissen drunter zu legen. Das sollte helfen

    78. bocoy noiu

      “I want to look like her. I want to have a body like hers” eating chips in bed Well she didn’t get that body by eating chips in bed. It’s hard work and discipline. You can do it!!

    79. Dhruvi patel

      Started 30 min home workout of pam and it’s day 1 and I’m literally dying with my friend 🥲 ! Gimme some motivation !!!!!!!

      1. HUE Tonia

        It will get better with time. I am doing her workout plan 45 minutes slow for one month now and i saw results after two weeks and now it is easier for me to do the workouts without breaks. Just believe in you , you can do this

    80. Bela Na Holanda

      Oooohhh this one was very difficult to make!! Failed 😣

      1. Mia

        Take breaks during the workout and change some of the exercises to make it easier but don’t quit. I believe in you💜

    81. asioe kiou

      “I want to look like her. I want to have a body like hers” eating chips in bed Well she didn’t get that body by eating chips in bed. It’s hard work and discipline. You can do it!!

    82. Lenka Minárska

      Pamela you very motivated and beautiful

    83. Sophia Snyder

      thank you, pam

    84. Helen Fu

      BE PREPARED. It’s killin’ me 🤣

    85. julia demirci

      I feel like i’m alive but im dead now

    86. ceerw buty

      Ich kann doch nicht die einzige sein, die die Hälfte des Workouts nicht machen kann, weil es so höllisch wehtut auf der Hüfte zu liegen?! 😩🙄😢

      1. HUE Tonia

        Ne ist bei mir auch so :(

    87. Hannah Shlesinger

      no ❤️

    88. Jade Valle Estrella

      This is one of the very first workout videos I’ve tried that I actually felt like my side abs were worked out!🥰

    89. Trexlor Boyer

      This is perfect for me. I already have some light definition from your other videos but I think this will put me over the top. Tysm!

    90. Linda Hein

      absolutes lieblings-bauchworkout! 😍🤗

    91. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️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

    92. viva c


    93. Saffran Mirza

      It's so weird, sometimes I (somehow) manage the welcomes and the Pam knives, but most times they manage me 😅

    94. Veenita malviya

      I can't do this workout properly I am never doing this again

      1. Mia

        What exactly are you struggling with? There’s a solution for almost everything

    95. Leo nie

      now that was intense

    96. Paulina Najbar

      love-hate relationship. Today is love

    97. Diane Longoria

      I am doing this work out and seven more of seven minutes eight minutes and the rest or 10 minutes after I am doing treadmill for until I lose 200 cal I have noticed changes I feel more energetic the only thing bad is that I can feel the burn. 😂😭✌🏽 but I’m gonna continue doing this for a month

      1. Diane Longoria

        I am on day 3

    98. C Cx


    99. 朱利杰

      Wonderful music.

    100. Drew & Clang Studio

      I think I just had abs watching her workout 😂