10 MIN KILLER SIXPACK - super hard ab workout / No Equipment I Pamela Reif

a HARDCORE routine, this video is NO JOKE! ♥︎ Do we kill our sixpack or get a killer sixpack with this one? Tell me after those 10min haha! / Werbung
My gosh, we filmed this routine 3x because of several camera errors. My body was shaaaakingggggg.
▸ for lower abs, upper abs & side abs
▸ advanced level
▸ 100% suitable for men
1. 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.
2. lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.
This was recorded in Sweden last week :) unfortunately you can’t see anything of the landscape because all of those takes had errors :( But on a positive note: The lighting in this Swedish gym made my abs pop haha!!!
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No Equipment necessary, no breaks 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.
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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. ♥︎
wmg.click/GetActive
1. Ofenbach - Be Mine
2. Galantis - No Money
3. Clean Bandit ft. Demi Lovato - Solo
4. Galantis x David Guetta x Little Mix - Heartbreak Anthem
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Business Contact:
[e-mail]
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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.

[@PamelaRf1]

Don't be fooled by me struggling - we had to film it 3x in a row!!! 😂 = it's hard, but don't be toooooooo scared!

[@pieceofshift464]

o_o

[@wilo2456]

So that’s why you’re struggling…

[@nikitabhandari3718]

Thanks for sharing.. Was very intimidated to try. Now will definitely follow this one.

[@noteynote4873]

good variation

[@kindsouls5326]

will this workout give 11 line obliques before a six pack?

[@jessicasara4008]

I can't believe that I'm saying this but the plank literally felt like heaven

[@victoriaalexpena6062]

Frr

[@5408kk]

So true !

[@Sky-zk4fr]

Normally i struggle with planks but after all of that it felt so easy 😭

[@Marina-tn1tz]

The only thing that made me happier than the plank was the well done...

[@vinozi]

My legs were literally shaking😭

[@peanutwott]

Me (before Pam): planks are hard Me (after Pam): planks are the breaks :" Edit: can't believe so much are on the same boat :"

[@jidaelzein476]

why is this so accurate

[@scifisuede]

Truth 100%

[@rifaba293]

so true ....

[@annie9174]

Literally

[@baboamier]

The same for me

[@philkemper4212]

I know it's difficult to get up and do the workout when you're sore, or exhausted, but it'll be so worth it in the end! You've got this! Stay strong and power through!

[@snakelover2877]

do yk if this workout works?

[@snakelover2877]

this kinda reminds me of like the videos people use to watch to get and but they never worked so you think this one will work?

[@Blinkstay183]

@@snakelover2877 Yes this one works very well! I've been doing this for about a month and my abs are defined(not as much a Pamela's tho)

[@lavixluv5148]

This comment made me cry

[@philkemper4212]

@@snakelover2877 Yes! This workout does work! It has for me. I hope you get the same or better results!

[@angelicanne-qo3ov]

I have been doing this workout 3-4 times a week for 6 months now among other workouts from her and I have never had such defined abs. I have started modeling and I constantly get compliments for my lean stomach and its amazing! This absolutely works but keep in mind to also eat healthy and lots of protein!

[@eval3509]

Can you please tell me what other workouts you do from her? Thank you

[@elizab3te]

yay, so cool to hear! best of luck in ur modelling career. did u also get smaller waist (as in waist measurements got smaller) from this?

[@milianirodriguez3114]

I know I’m late but that is amazing! I want to have defined abs soooo bad. May you please tell me what other workouts you did?

[@angelicanne-qo3ov]

@@elizab3te sorry for the late reply! yes I definitely got a smaller waist from it, I was quite surprised!

[@angelicanne-qo3ov]

@@milianirodriguez3114 I got her app, which is not a lot at all considering you pay only I think.. 27 euros annually to use it. I put the "give me abs" workout schedule every week and follow it. Its amazing.

[@SuperRaptor4]

You know you’ve made it to the next level when the planks feel like a cool down.

[@stellaames3996]

BRO HONESTLY i love planks now!!! mostly becuase ik that its the end of the workout

[@ZainabHadi09]

SO TRUEE

[@huneyy312]

YEEEEESS

[@ebonih7138]

You guys made it to the plank 😂😅

[@ivap333]

Or your form might be wrong. If you aren’t squeezing your core tight during the plank, then it’s already given that it will be easy. If you’re doing it right and it’s still easy, then I’m scared or you ☹️

[@ameliemazel2194]

It's when the plank feels like the easiest exercise that you realize it's working

[@ciliadaniel4809]

Haha it is!

[@ms.laurelle7017]

Jaa😂

[@adelinehiggerson3922]

LITERALLY.

[@ameliemazel2194]

@✨mentally dating Harry styles✨ yeahhh i like your user name

[@faganfit572]

Amen to that!! The plank was my rest!!!!

[@giannaeats5202]

as an athlete who works out 4 hours a day, this shit was hard AF

[@korahreed8703]

MY THOUGHTS EXACTLY! Who knew 10 minutes could be worse than 4 hours of running?

[@carlaisfamous]

EXACTLY

[@user-fd8tp4yw6w]

SAME as a gymnast working 4 hours a day too i was mind blown😭

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@SvenZwaaneveld]

​@@user-fd8tp4yw6wcheck my workout videos please, more coming asap❤

[@nazulanabila3279]

This workout is so effective trust me, It helps you with the lower abdominal, Upper, and side and also gives you the six-pack vibe, I did it only for 3 days. And I can see the difference...If you wanted to do this, Just Go on girl ,💪

[@whydidtheydothat]

any updates?

[@growwithjo]

the fact that you filmed this 3 times is majorly impressive. Thanks for being so committed to your community Pam! We love you

[@victoryabel3508]

Love you Jo❣️. Thanks for being a blessing too

[@elizabethcardenas3757]

Shes committed wich is amazing

[@d.6781]

This called German discipline

[@ngndnd]

Why did she film it 3 times?

[@nonochangbinno]

@@ngndnd she mentions it in the description box 🤗 i think it was because of some camera errors ☹️

[@emimartinez2600]

Pam: “don’t be toooo scared” Video title: KILLER SIXPACK SUPER HARD

[@natalimadrigal7801]

Hahahahaha

[@dontreadmyprofilepicture1691]

i know right

[@ml-chan7180]

It is hard it almost made me give up but i sweat a lot and it makes ur core burn really hard

[@Maverick-re3zp]

Well the title of the video came first

[@lenak218]

@@ml-chan7180 whatt?? It's good, but absolutly NOT hard! Don't you have any muscles?? 😂😂

[@chloe-easton]

me before this workout: it’s probably not that hard me after this workout: lord kill me now

[@viettrung7822]

Me not even half through the workout: ded

[@lonewolfgirl8446]

relatable tho

[@lailawardah3345]

Hahahhahhahahah

[@Ihateschool164]

I was dead after the first ab hold😭😭😭😭

[@sadjst1km0th]

i had quite the opposite reaction but can't deny it really made me feel the burn lol

[@paige16.]

Everyone in the pamela community knows how good the plank feels at the end 💗💕💛

[@L-zg6mc]

I couldn’t walk after the workout

[@SvenZwaaneveld]

​@@L-zg6mc😂check my workout videos please, more coming asap❤

[@teodoravendova4921]

I thought my favorite two words were “Love you” but “Well done” sounds much better🥵

[@oakgreenwood2852]

Kinkyyyyy~ jk lmao I get what you mean my mind just needs to be dunked in holy water

[@thefairygodmother3015]

😭🤣

[@nothingthenothing14]

😂😂😂

[@babymochi1831]

cuute xOO

[@eleonorhypnos]

ahahh Im always looking forward to these 2 words

[@selenanguyen8393]

the hardest part is actually keeping your head up all the time while still engaging your core and not arching your back 😰

[@matthewthompson8285]

YESS! Especially when doing the Ab holds.... so true!

[@andrew3tate]

Fr my neck always burning

[@user-ye3rk1lk8q]

frr my neck started hurting way before my abs did 😭

[@Sydney-zq7cx]

it's like ur head weighs 100 pounds

[@ihatethescammys.loveyn.5979]

@@Sydney-zq7cx my head probably does 😔

[@chariots8x230]

Timestamps *1.* Pelvic Tilt + Knee Lifts 0:15 *2.* Cross Knee + Shoot Out (left) 0:44 *3.* Cross Knee + Leg Lift 1:12 *4.* Pam Knife + Floor Touch 1:43 *5.* Cross Knee + Shoot Out (right) 2:14 *6.* Cross Knee + Leg Lift 2:42 *7.* Dennis Knife + Clap 3:13 *8.* V-Sit Up 5-5 3:44 *9.* Lifted Ab Hold 4:14 *10.* Reverse Crunch 1-Leg Drop 4:43 *11.* Reverse Crunch Halo 5:12 *12.* Straight Leg Bicycle 5:42 *13.* Starfish + Pam Knife 6:12 *14.* Ab Hold 6:43 *15.* Scissor Kicks 7:13 *16.* Lifted Ab Hold 7:43 *17.* Reach Out + Tuck In 8:13 *18.* Ab Hold 8:44 *19.* Plank 9:16

[@ayanabutterfly]

When I first started doing this workout I couldn't get through it without stopping multiple times. Today I added ankle weights!! Thank you for helping me along my fitness journey Pam! 💗

[@lenigr8128]

THE MUSIC WAS ON POINT I DONT THINK I COULDV'E DONE THE WHOLE THING WITHOUT THIS GOOD MUSIC

[@barbiegril012009]

Ikr

[@leilamorales2997]

same i loved it sm

[@druumoren4458]

Thanks Pam, subscribed

[@lenak218]

This is not so difficult

[@zobobae]

RIGHT

[@annikahaendel906]

Finally Dennis has his own exercise too! Not like he's ever gonna do the Dennis Knife but it's the thought that counts haha

[@PamelaRf1]

hahahha favorite comment 😂😂😂😂😂

[@AYLAtiger]

wait there was a Dennis knife? I didn't even notice the description of the exercises I just noticed

[@xa-xii4865]

@@PamelaRf1 You shake my nerves and you rattle my brain Too much love and girl power drives a man insane Your cute aesthetic girl power and positive energy vibes, oh what a thrill Goodness gracious, great balls of adorable girl power I laughed at love, girl power and positive vibes 'cause I thought they were funny You came along and you moved me honey I've changed my mind, this love is fine Goodness gracious, great balls of cute positive vibes Kiss me, baby, ooh, feels good Hold me, baby Well, I'll still love you like a lover should You're fine, so kind, cute and adorable Got to tell this world that you're mine, mine, mine, mine I chew my nails and then I twiddle my thumbs I'm real nervous, but it sure is fun Come on, baby, you drive me crazy with your girl power and positive vibes Goodness gracious, great balls of cute aesthetic girl power Well kiss me, baby, ooh, feels good Hold me, baby Well, I'll still love you like a lover should You're fine, so kind and sweet Got to tell this world that you're mine, mine, mine, mine I chew my nails and I twiddle my thumbs Real nervous, but it sure is fun Come on, baby, drive me crazy with your cute girly positive energy vibes Goodness gracious, great balls of positive energy vibes

[@Olivia_Suhendra]

@@PamelaRf1 🤣🤣🤣🤣

[@Olivia_Suhendra]

@@gracesorial2364 only have Pamgoesnut Pamela_rf Naturally_Pam

[@ChloeCarrett]

wow! This is the hardest ab workout I have ever done!

[@lucigrace]

fr omg

[@pawanchauhan6144]

same!!

[@billymaguire59]

For me it's more hip flexors and thigh activation. My core is strong. I started doing this last weekend, every other day, resting twice during the routine. I'll post again when I can complete it without stopping.

[@growingannanas]

how can you film this workout 3x 😂 you're crazy and so damn strong! Love your videos, all the work & content you create - so inspiring ❣️

[@RishitaHazarika12]

Pam and Anna workouts are my go to 💪 And you both never fail to take my breath away 😤🔥

[@olgatarasevich3113]

@@RishitaHazarika12 they are awesome, right ? I love Anna’s HIIT workouts following Pamela’s abs workouts

[@lenak218]

This is not that difficult

[@satka123]

@@lenak218 lol

[@putkeymontries8726]

@@lenak218 you're probably just doing it wrong 💀

[@trinholine710]

Im terrified just by look at the combo “killer “ and “orange “

[@TV-cw1bh]

🌁ALLAHU AKBER ISLAM IEMAN EHSAN "BISWAOLEE SHAHSUFI ALLAMA FARIDPURI NAQSBANDI MUJADDEDI (QSA) CAHEB- JINDABAD". PLACE:BISWA ZAKER MANZIL,ATROSHI,FARIDPUR. BY:ZAKER PARTY [WAY OF PEACE]

[@kimmaya9575]

Haha yes, it reminds me of the hardcore hiit workout

[@georgia10728]

clockwork orange hahah

[@dianacarrington8603]

"killer ab workout" I was like: Welp i love killing myself don't I?!

[@thefairygodmother3015]

Same 😂

[@annelisecuneo3147]

As a high performance athlete, this was insanely hard. Kudos to doing it three times!

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@Ele3-ru4wu]

To everyone on their fitness journey just honestly keep it up .Within two weeks you will feel stronger but it takes a while to get abs .no matter how tired you are just try and be consistent even if it takes you 20 min to finish the workout , consistency is different to doing it every day and rest is also really important and a big point that I need to work on is accepting that I need a break, it doesn't matter, the only thing that matters is that you finish it .I have been doing this nearly everyday for 7 months and i have light abs but remember to never compare your fitness journey to anyone else because everyone is different . Thanks again Pam for doing the best workouts ever and being so commited ❤️!

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@marie-eve9815]

Guys! 100 days ago today, I couldn’t go through all of this workout without taking breaks every 3 minutes. Today, I did it 2 times in a row WITHOUT a break for the first time! I am so proud of myself and also so proud of everyone who is giving their all in Pam’s videos! For the ones doubting, stick with it, it does work!! Don’t forget how strong you are, you can do it💜

[@fionajestin4088]

Great work !!

[@marie-eve9815]

@@fionajestin4088 thank you!!

[@kimdwlrina1605]

wow so great gurl!!❣️ but did u got nice results?

[@marie-eve9815]

@@kimdwlrina1605 yes!! I still struggle with the definition of my lower abs but my upper abs are square shaped now😉 and I got side abs lines too, plus I’m really less bloated on a daily basis!

[@kimdwlrina1605]

@@marie-eve9815 thank you so much i hope i can have too and u did a great job!!💖

[@YogaWithBird]

You are my favorite for core workouts! Thank you 🤗❤

[@IBSTrade]

Yes. And exersizer

[@jyotsnanaik966]

And you are my favorite for yoga.... 😻🥰

[@PamelaRf1]

Aw thank you!! 😍😍🤓♥️

[@theissen2.033]

Vielen Dank Pamela, deine Sixpack Workouts sind wirklich großartig und und du hast mich zu meinem Four pack gebracht, danke dir 🥰💪

[@destinyboykin8404]

Omg for real!

[@the.hot.button]

the longest 10 mins of my life

[@devorahberkowitz5536]

those ab holds are killerrrs

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@kathryningerson3595]

Pamela, you are inspirational! I am 61 and started your workouts about 2 years ago with my 37 year old daughter and could hardly get through them. Now, 20 lbs lighter and more fit, I work out with you every morning before work. Thank you for posting and sharing all of your workouts. You have helped us and I'm sure so many others. :)

[@amiash6011]

great job!!!! truly appreciable

[@mart-marimostert9052]

i aspire to be like you one day

[@Dina-he1uc]

you have inspired me with this comment

[@fairfight9857]

I hope I will be like you on my 60s

[@curuvari2247]

Ma'am you are a legend

[@mcj4zzy]

I decided I'd do a weekly journal to track my progress!! Week 1: I had tried to do this exercise last year, and I was pretty familiar with it. But, I quit after only 2 days as it was too much for me to handle. I decided to try again before summer started. My abs definitely hurt the most this week, and it was super hard for me to get through the whole excercise without breaks. I'm going to star out with this exercise and eventually move on to the fifteen minute one she has on her channel. I am already seeing progress and have noticed I have less stomach fat. I can also start to see a VERY FAINT outline on my upper abs which is pretty cool. That's all I have for this week and I definitely have to drink more water. My goal for next week is to be able to get through at least half the video without taking a break. I am definitely struggling with the V situps! Week 2: I am definitely less motivated. I've only been doing this workout for two weeks and I don't really feel my muscles are sore anymore. And I don't know if this happens to other people but I feel like if my muscles aren't aching by the end of the exercise that I did it wrong. Still, I can already see my upper abbs starting to come in and my stomach getting more toned. I tried the 15 minute exercise on Pamela's channel and was doing all the exercises right until I got to the planks. I'm going to try and find a better ab workout and start doing more than 10 minutes exercise. I also need to start eating healthier. I noticed that I was pausing the video more than usual, and I can feel my lower back hurting. My goal for next week is to get through the whole week without pausing at all. I reached my goal of the v sit-ups [with the help of pausing of course ;)] I'm trying to stay more hydrated. Definitely less motivated than I was last week, but I will keep on going and doing more exercises! Week 3: YAYY! I got through the whole exercises without breaks for the first time and I was able to do the v-situps! I took two breaks this whole week (not proud of that 😅😅), but I was still able to do the exercises with no problems. I definitely gained a lot more motivation this week as I'm starting to see more and more results. This exercise has really helped me!!! My goal for next week is to drink more water. Week 4: this was definitely one of the hard weeks. I skipped from Mon-Wed (not proud of myself lol) since I just wasn't feeling motivation. Luckily on Thurs I told myself that I was going to get a ful sixpack bythe end of summer and I've been motivated. I already have a two pack!!! I started doing some damce cardio to shed some extra weight and so far it's been working! I felt really confident by the end of the week. I could actually hold an ab hold pretty low for more than 3 seconds. My goal for next week is to DRINK WATER and to do an ab hold for the full 30 secs. Tune in for next week's entry!!!

[@human-kg8nu]

Congrats on the results 👏 keep goingggg

[@eli.frmsjj]

Is your stomach getting flatter after this workout??

[@mcj4zzy]

@@eli.frmsjj yes, but you have to have a healthy diet in order to see results. I switched the exercise up after every couple of weeks to keep myself motivated. Remember consistency is key!

[@eli.frmsjj]

@@mcj4zzy thank you so much!!!

[@dannydogg4328]

@@mcj4zzy are you doing it daily?

[@JonReyesNYC]

The best ab workouts 👊🏼

[@cope2247]

@misuyy fong 🤣🤣

[@hoyainspirit8218]

@@cope2247 b

[@hoyainspirit8218]

@@cope2247 ybyyybybb bygybbybhbbyyyyyyyyyyhhhhbb

[@insightvibesob6564]

@misuyy fong scam is the perfect word 😂

[@deleted-is2yk]

I need "killer sixpack part 2!!!!!" It's the best workout ever!!!

[@purpleicemix1909]

Shut up plis

[@swatimishra_0204]

Totally its amazing a part 2 is needed

[@insightvibesob6564]

@@purpleicemix1909 the person is just sharing an opinion. What's the problem?

[@purpleicemix1909]

@@insightvibesob6564 it wasnt written in srs tone.. anyways i wrote it after doin it with tears 😭

[@stephhslush05]

@@purpleicemix1909 imagine not knowing how to spell

[@bella-rm5iw]

i love this workout so much! i still come back to it after a year

[@azertyuia9430]

For anyone who wants it: Pelvic tilt + knee lifts Cross knee + shoot out L Cross knee + leg lift Pam knife + floor touch Cross knee + shoot out R Cross knee + leg lift Dennis knife + clap V-sit up 5-5 Lifted ab hold Reverse crunch 1-leg drop Reverse crunch halo Straight leg bicycle Starfish + Pam knife Ab hold Scissor kicks Lifted ab hold Reach out + tuck in Ab hold Plank Well done!

[@Mr.Creek.com123]

Tysm

[@user-ns4cz7iy1m]

YOU HAVE NO IDEA HOW HAPPY I WAS WHEN I SAW THE PLANK

[@asiyakhan1132]

🤣

[@sabrinaj1996]

SAME

[@aliyamaryiwska]

with the correct technique it shouldn't be easy ;)

[@mirelaz.8146]

@@aliyamaryiwska its just the fact that the Workout is over 😄

[@aliyamaryiwska]

@@mirelaz.8146 oh, ok then, apparently i just got them wrong

[@chidori7201]

Her lower back : on the floor My lower back : i believe i can fly

[@shainajohnson2007]

😂😂

[@manuela04]

Samee 😭🤣

[@vianaqin517]

Ikr.. anyone can shed a light how to keep our back on the floor? 😩😩

[@rubiirae]

@@vianaqin517 Try to exhale to keep your core tight so your back can fully touch the floor...if not, there's a great chance that you have anterior pelvic tilt (often caused by sitting too long in bad posture), which you need other exercises to correct it

[@kendra1015]

@@vianaqin517 I think it is because your abs are still not strong enough to go so down with the legs, if you bring the legs a bit more up than hers I think you will have the back on the floor

[@dassuperhirn5945]

A workout in which the plank exercise is used as a break 🥵

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@nikkizabel4903]

This is exactly the short, no-nonsense workout I was looking for!! Definitely subscribing for more!

[@laurasliteratur]

This is the best AB Workout I‘ve EVER done. I feel like throwing up lol.

[@sarasaade3640]

After working out with Pam for almost a year and a half I was able to do this video without my legs touching the floor for not even a sec from the first try yall have no idea how strong she can make you. Don't ever give up! Thank you so much Pam!

[@nelabatorska4383]

OMG Congrats!!!

[@tessyy5345]

Omg that's amazing!!

[@aero_dance-covers8897]

Im working out with Pam since 3. January 2022 because it was a goal of mine for 2022 and I hope to achieve what you have

[@celianeufeld2087]

Your progress sounds amazing but are you sure she´s the one making you strong ? I dont know what you believe in but I believe in God and that God , our creator , made us and he makes us strong. Of course you cant´t sit in bed all day and expect yourself to be fit but only with God´s help we are becoming strong, because he created our whole body. I hope I don´t offend you with this comment, but I just thought I could share it.

[@bullterrierx364]

@@celianeufeld2087 I think her main point was physically strong :)

[@merisay2019]

I’ve been doing this workout every day since last year and now I have six-pack I can’t believe it 💛💛 This workout is my absolute favorite

[@laitfastmilk]

Merci Pamela ! Mon fils s’entraînait toujours là dessus durant ses dernières années. Je reconnaissais les meme musiques qui venaient de sa chambre. Tu as été une vrai inspiration pendant sa maladie et son traitement. Ça n’a pas été facile mais maintenant il repose en paix 🕊thank you

[@mariaazpiri-sudusky1165]

Oui, c’est vrai

[@patriciaseres192]

When Demi Lovato sang "I can´t take no more, no more, no more"... I felt that

[@jane8198]

Holy sh*t! I have pretty strong abs and this is one of the hardest workout I’ve done in a while 😅👏🏼

[@Mixcky_Shadow]

How long did it take yo uto get stoeng defined abs and what diet or cardio is good?

[@Mixcky_Shadow]

I'm struggling with the lower abs at the moment even with pams video and getting the sides to make my abs pop out and the layer of fat on my lower abs. Any advice? #pamelareif

[@jane8198]

@@Mixcky_Shadow I do a lot of different exercises so I couldn’t suggest one exercise in peculiar, so I would suggest you to do the exercises you like the most because it’ll be less hard to stay consistent. For the cardio, I mostly did quick Hiit workouts (10-25 min) Don’t give up and keep going! (It took me 9 months to have visible abs, so I know it can be long) also eating “healthy” can help a lot, as long as you don’t restrict yourself and stay safe, you will get there I am not a nutritionist, professional or anything, it’s just my experience so don’t take my advices too seriously ;)

[@sanjaohnjec8107]

I just love your workouts. Been hoked since 2022. You are great motivator! 👍🔝😊

[@aoorkuro]

Это моя самая любимая тренировка на пресс! ❤ Делаю её уже второй год. Нравится все: и музыка, и оранжевый костюм Памелы, и упражнения

[@Maimelodyy]

the amount of happiness that i got when i read that the next exercise is plank

[@zxw379]

Hahaha sameee

[@juliaheffner5589]

I have a 6 pack, do abs constantly. And this WAS STILL HARD!!

[@lenak218]

😂😂😂 I don't believe that you have a six pack, because then it shouldn't be hard for you! I have abs too, but not a sixpack and for me it wasn't hard. Having a six pack still doesn't mean that you have strong muscles! It just say, that you have a low level of bodyfat! That's all!

[@juliaheffner5589]

Having muscle also doesnt mean a workout cant be hard. I usually weight train, so something like this isnt my usually workout, which my body isnt use to which makes it hard.

[@juliaheffner5589]

@@lenak218 updated my profile. Just for proof for you. 😉 Just because i have a 6pack, doesnt make it that a workout cant be hard

[@kriya3454]

@@lenak218 just because it wasnt hard for you doesnt mean its not hard for everyone else.

[@juliaheffner5589]

@@kriya3454 right!! Not to mention ive had 2 kids, so my abdomen area gets tired so quickly

[@maplesbrandy]

Best abs workout I have found that works so many groups and doesn't try to be too complicated just effective.

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@Savcat94]

I’m obsessed with all of her workouts but this one especially. It hurts so good and my abs are hard af

[@io.rrracso]

How does she know I haven’t done core for a while 😭

[@anabelrizkallah7663]

Right!!

[@Rachel-uy7pv]

magic

[@karenncinndyy3394]

This workout name should be “killing the roll belly” 😵‍💫❤️‍🔥

[@SvenZwaaneveld]

check my workout videos please, more coming asap❤

[@ueebzoy4549]

It’s been an hour and a half since I’ve finished this workout and it still HURTS GOD that’s the best thing I’ve ever done and I’m super motivated to create my dream body with this workout

[@ueebzoy4549]

Okay, I did this workout again. I made a day break because the pain was just insane. I guess I just need some time to get used to it, so no I’m planning to do this workout 3 times a week and do it again and again until I’d be able to do it every day without such pain But that’s just interesting how I’ve never had this burn after other workouts

[@juliaozimina2986]

I absolutely love this workout. It´s actually my favorite of all abs workouts. The music, the exercises and the instant shaking I fell in my abs is amazing! 😍

[@user-ns4cz7iy1m]

Here i am, trying to breath and she's just actually continuing like nothing is going on

[@gesundseindurchtransformat7909]

I guess she is doing this for a while 😜

[@d.6781]

I did this workout with my mom.She said pamela is not human 😂

[@fionafuga7167]

Same 😅

[@gesundseindurchtransformat7909]

@@d.6781 we know already 😁

[@foxyemma12]

She had to film it 3 times over because she struggled. Look at her comments.

[@isabellaistomin9605]

trying to do this everyday! day 1: this was so hard, couldn’t do everything to full capacity but made me feel really good at the end :) day 2: crazy sore today- did about 6 mins, had a lot going on

[@isla5684]

keep us updated! you've got this!

[@isaacwong7353]

Keep it up!

[@bozac8156]

Mate gave up

[@fs_life2018]

@@bozac8156 you can’t edit more than once

[@jjinhhnm]

Hi Pamela thank you so much for this video because from 59 kilo down to 49.8 kilo now I’m so happy thank you so much and Godbless.

[@Lolii0]

How did it take u to lose this much?

[@jjinhhnm]

@@Lolii0 I do this everyday starting June 2022

[@lucigrace]

@@jjinhhnm oh wow you were very committed!

[@jjinhhnm]

Yes but now I need to stop work out cause my doctor don’t allow me anymore cause I have pain in my left foot 😢

[@jjinhhnm]

But Im still 49kilo every day

[@FeerRG]

Here to check the workout before doing it tomorrow 😂 love you so much Pam! Greetings from Mexico 🇲🇽💕

[@susanlime8012]

Funny I'm Mexican too but I'm in the us

[@paolahgaytandavila1462]

Mexican too ❣️

[@danielalinaresluna824]

Mexican too 💘

[@manjima6265]

Yes me too....🤣

[@violetaramos8792]

Mexican team, just checking the future torture 😂🔥

[@aliciachen4656]

“Dennis knife” 😂 love that

[@ronkay1435]

Pam you have the toughest ab workouts. Thanks. 😘😘

[@arianawastaken9295]

i hate working out core but this was a lot of fun

[@manimegalai8482]

The music is the only thing that saved me because all my non-existent ab muscles started to attack me at once😂🙂

[@ammie4917]

The music is wooow.....keeps you going🥰

[@positivityandpeace2047]

I’m in a toxic relationship with PAM She hurts me but I keep getting back to her ✨✨✨☄️

[@pilarvarela8975]

That moment when you actually can’t wait for the plank 😂😂. Love your workout videos Pamela!! Thank you for doing this for us!!❤

[@riafitzgerald2988]

Turned 56 today. Rocked this workout! Feeling so great! Thanks Pamela! I did stop 3 times. Now to complete without stopping!

[@nataliarose6454]

I am an ex gymnast, and this killer ab workout reminded by of the tough conditioning. 😂 Keep it up Pamela you are truly doing wonders for me and lots of others!

[@stellaames3996]

BRO SAME its the hollow body holds for me lmao

[@teamo4886]

Who else casually watching the whole video just to prepare themselves for the torture? 😂 Edit : Wow 1k likes?! Mommy I'm famous!

[@taingsokhang6479]

Me right now 🤣

[@jandaevelasco5282]

Meeeeee

[@munmundas_]

Me😑

[@m.3257]

I'm just watching. Needs to be enough.

[@stradlin.m]

Me

[@alizag23]

this is your best ab workout - super effective! can you make more that are this level of difficulty?

[@kookskookie9395]

I'm literally so proud of myself!! I've chickened out before once just by seeing the title, so today was my first time doing this. Didn't even pause once! P.s it BURNS. And it works :D so thank you Pamela!

[@lilyrose1093]

Do you do this once a day? Or more?

[@kookskookie9395]

@@lilyrose1093 yeah, I do this once a day, twice a week :)

[@ayushabhandari2336]

Stomach: yes Legs: yes Arms: yes Neck: quit already

[@carolinestampfer4876]

My Whole body : no 🥰❤️

[@shel1i]

Oh yes 🙌 My neck is dying after workouts

[@parangatpradhan5188]

Shut up ayusha

[@carolinestampfer4876]

@@parangatpradhan5188 huh ? What did they do ?

[@vikylougher9864]

@@parangatpradhan5188 unnecessary much 😒

[@lilydn5202]

Doing this everyday Diary: (Before I did this I did the 6 min brutal everyday for 2 months) Day 1: it’s SO hard, I can’t go low at the last ab hold! But I’m excited to do this everyday now, because it’s fun :) Day 2: Well, it starts to get hard when the ab holdes come. But I could go lower for the last hold as yesterday. Aaand there is a shadow of the first abs (I had a little when I started). Day 3: It was hard, but possible. In the end it didn‘t hurted as much as yesterday. On the second july i won‘t work out because it’s my birthday :) Day 4: I’m struggling with the sit-up things, but holy I can see a difference to the begging, my stomach is way flatter! Day 5: My phone rang in the middle, so I had a break and it wasn’t that hard, but I’m struggling with having straight legs. Because of the break, I could go low with the last ab hold. Day 6: today was good, I could go low with the last hold and there is a little shadow of abs ;) Day 7: Today i wasn’t motivated, but while working out I can see the start of abs Day 8: motivated, clear result since yesterday! Today I focused on having straight legs and making the holds low, and I think it worked…. a bit Day 9: That was hurting! Today I focused on making the exercises right and it was hard! But I could go low with the last hold, but there isn’t another result between yesterday and today. Day 10: Came late home, so I couldn’t work out anymore, but maybe I will do it on Day 12 two times! Day 11: Ate too much before working out, but it wasn’t as hard as day 9. Day 12: First time was ok, wasn’t motivated, but wasn’t demotivated… so I made it two times because I “cheated” on Day 10, the second time was HARD, but I could hold the exercises, so there wasn’t a break, I’m red like a tomato, but excited looking forward to tomorrow because there will be a result! (I hope so) Day 13: My stomach is way flatter than yesterday, but before I worked out today, I played soccer and athletics, so I was already dead when I started this. I left the plank in the end, and it was reeeaaally hard! Day 14: today I felt lonely, so I wasn’t motivated in the beginning, but when all the holds started, I got motivated and went as low as I could go! (and this was hard) Day 15: There are results! There is a shadow from a six pack, every line. Today I was motivated af and I went very low with the holds! Day 16: In the Beginning, I was on my phone… oops! But I went low with the holds aaaand there is a shadow! Day 17: Today was great, my upper abs are growing and I went very low with the holds! Day 18: I’m writing this while the plank xD today was good! I went low and it wasn’t hard! Day 19: Wasn’t motivated, but it also didn’t hurt much… idk if there are results. Day 20: Wasn’t motivated, I had athletics before and my legs were sooo heavy! But I tried to put them down with the holds :/ Day 21: today was my dads birthday and I skipped… sorry guys, maybe I’m going to do it on another day… Day 22: today I had my corona vaccination, so i worked out with only one arm. But it was although good! And I left the plank because of the one arm thing Day 23: today, I also worked out with only one arm. I wasn’t motivated and I only worked out for you friends! So I went low with the holds and it was hard, but didn’t hurt, I don’t know how to say xD Day 24: Had a looong day, so I wasn’t that motivated, but it was good. Also worked out with only one arm and without the plank. Day 25: it’s 9am and was motivated to do it and it felt good. I couldn’t hold my legs straight, because sometimes I get a cramp in my foot then. But it hurt and the results are insaneee! I started with the shadow of the first two abs, but now while I’m working out, I can see a whole six pack! And I am eating normally! Day 26: Today is Sunday and my weekend felt like a 72h hiit workout (not the sleep, but I didn’t slept much). I am just done with the world, but the workout felt great! Day 27: Today me and my class visited a jump house, so I had a 1h hiit workout today before I worked out! I was done when I started, but also veeery motivated. So now I’m dead….. the holds felt like a knife in my stomach xD Day 28: Was motivated after a long day, made low holds, but had a short break because my mom came in. Day 29: When I started the second ab hold, my abs started shaking! But I did it till the end and there are abs while I’m working out. Day 30: Was motivated, made very low holds. My waist is way smaller than the beginning, my stomach is also waaay flatter and I don’t eat different! Day 31: Wasn’t motivated, but did low holds and it burned like hell, if I’m going to hear these songs again in my life, I’m just going to think about this workout! Day 32: Was motivated, it was good aaand, my upper abs are constantly there, it doesn’t matter what I’m doing! Day 33: I’m hungry as hell, didn’t eat for like 9 hours, now I’m going to eat two big sandwiches. I was already done when I started, cause I was running and had a long day, so my legs felt like spaghetti. I couldn’t go that low, but as low as I could! Day 34: Where is the motivation? I wasn’t working out hard… I’m sorry Day 35: it wasn’t good and wasn’t bad… but at least I did it Day 36: I wasn’t motivated but worked out hard, while working out, there are abs! This is so freaking awesome Day 37: When I started, I was already done because I was running and had athletics, but I worked as hard as I could aaand there is a stripe through my whole stomach Day 38: Had a long and watched yesterday „me before you“ and I’m still done (But you have to watch it!)! So I wasn’t motivated but the work out was great (don’t know how this works) Day 39: had to stop in my position sometimes xD Day 40: lol I thought tomorrow is day 40? Doesn’t matter today while working out, I made photos from the results and they‘re so great for this short time! Day 41: Last day, but we’re going to talk about that later. It’s quarter to 6 in the morning and I have stiffness from athletics yesterday. So I worked out motivated but didn’t hold the exercises as long as usual. Today I’m going to hike 15km, that’s why I’m up so early. Why did I stopped?: because working out everyday is permanently stressful and it’s more stressful if you also have a bunch of other things to do. I also think, that it isn’t healthy to do everyday the same workout and it also isn’t healthy, if you really want to work out and then it’s 10pm. In the Future I’m going to workout maybe once or twice a week for my abs, but not everyday. And I thought, today would be the 40th day (today is actually the 41th) so I thought it’s a good day to stop. But the biggest reason why I’m quitting is that I have summer holidays and I think that I deserve them after a really great and stressful year. But on the other side, I’m going to miss you guys and all of your nice comments, if you’re working out, keep going you got this! And if you don’t, it isn’t that hard and if you don’t want to, it’s also fine. It isn’t that hard, to get abs, this workout will give you some after a while ;) Conclusion: The exercises were from day to day easier and the results are fast, without diet and insane! You just have to try not to do breaks. It was also really motivated, that I wrote this diary, because I didn’t wanted you to be disappointed. This workout is the BEST six pack workout I’ve ever made, thank you Pam! Ps.: if you’re also working out, I’m very curious and you can write me your progress on insta @lily.fl ;)

[@asya_temizkan6100]

are there results?

[@Blackcat-kh5cc]

Happy Birthday!!!

[@raya2273]

happy bday ! hope u have a good day

[@lilydn5202]

@@Blackcat-kh5cc Thank you

[@lilydn5202]

@@raya2273 thank you

[@lukemiller2689]

Absolute monster of a workout. I kept waiting for the rest and it never happened. You’re incredible to make it through all of that.

[@shrutikabhandari2079]

We definitely want a period workout 😍😍

[@leneluciahoren2198]

Yeahhhh

[@rafailiz_7136]

Your workouts are getting more and more creative and fun, yet more and more effective than ever! I really enjoy working out with your videos and appreciate the work that you put in them! Thank you! 😘💕

[@user-ns4cz7iy1m]

"HOLD THE TENSION" I CAN'T EVEN HOLD A RELATIONSHIP DONT ASK ME FOR THAT

[@korijohnson2788]

This comment😂😂😂😂😂😂

[@Forevagabby]

Right😂

[@ammie4917]

Daaamnnn goorl😂😂😂....you made me laugh..

[@sofileiva8926]

HAHAHAHA OMG

[@janelcornejo8597]

Oh snap! 😂

[@journeywithjoanna651]

The real ones will know she filmed this 3 times! :)

[@Hederaastro]

Whether you struggle or not, Pamela, there is always an elegance about you and grace in your movements. I enjoy working out with you. 🌺

[@minervabecerra3265]

Worst 10 minutes of my life. Felt awesome 🖤

[@sahramiller5658]

Ikr

[@turplit]

I've been doing this workout for almost two weeks now and can I just say the results are awesome! First I got more abs but then my belly fat began going away the first week and now in the second I can really see the changes! Here and there I had a day or two where I was physically and mentally tired so I went a little more easy in this workout. This workout is so much fun tho it's the only one I've been actually doing! • Update: Ok so I've been doing this a month now and the results are so awesome! I can see my abs way better than before and this workout is really getting easier! • Hey, so I stopped doing this workout when 2021 was over because I needed to change things up but really recommend this!!! I may start doing this again in a few weeks! • • Hey there! So I'm going to start doing this workout again and imma update almost daily! • Day 1: Super excited to be doing this workout again! It's def not easy and I was feeling the burn! I had a few problems with the V-thingies (forgot what they are called, sorry!) and with the left side, when you had to cross the legs but other than that it felt pretty good!

[@saru5524]

Wow thx, I’m glad to hear from someone who saw visible results in only a week!

[@josh4395]

Thanks, i wanted to find a comment who says its working well for them!!

[@user-ry4ir2su3f]

@Mandolorian how’s it going?

[@Yoebonden]

Me: let’s do an ab workout Pam: so you want to die…

[@vnssklb]

the guy walking at 03:14 has no idea what kind of physical suffer was created in this moment🤣

[@kurtmartin2769]

That was an amazing core workout! Thank you 🙏🏼

[@starrypunk20]

Omgggg you are so strong holy hell I could feel the pain just watching

[@starryseokjin1871]

is it just me, or does this workout go by REALLY FAST?

[@greenyyx]

It does!! Normaly during other workouts I'm like "when are we done?", but with this one I was surprised by how fast it was over :D

[@nityoditabista7474]

Yeppp...felt it too

[@abigailerrington928]

its just you

[@jamaisvu7173]

Yeap I felt this too✨!

[@bipan8762]

@@greenyyx have you noticed any changes

[@wg21158]

I love it when a killer ab workout ACTUALLY IS KILLER! OMG!

[@sk_311]

I do this every Wednesday as a routine and it keeps my abs strong!

[@edigasabareesh2137]

It is really a killer workout. You have just killed me with your looks❤️

[@amritaadhikary3760]

Pam is struggling means this is something. Yo baby lets kill it together.

[@amritaadhikary3760]

@Phoenix 𝙾𝚙𝚎𝚗 𝙼𝚢 PROFILE same here

[@sparethesympathy]

can't feel my abs anymore. even a 2-min ab-hold could kill me 😭

[@ninabondar9848]

I shouldn't have judged the book by its cover at first glance. The hardest sets always come from you

[@nath1882]

I'm afraid. If she is suffering, imagine me, a human!

[@nath1882]

@@raizelbracha4307 😂😂

[@a.b.2405]

I’m deceased 😂🤣💀

[@nath1882]

@@a.b.2405 that's human hahahaha

[@MarianaKuhn666]

Actually is not that hard, just confuse. I just did it, and I'm going to make one more video because I didn't feel the burn.

[@nath1882]

@@MarianaKuhn666 I still have to try it though, but as I saw her struggling I imagine how much more I would 😂 but she said she had to record it lots of times that's why she was struggling. Good to know it's not that hard. We can do this, Mariana! 💪🏻😁

[@user-uf6rf3ds6r]

I'm officially addicted to this workout! Only god knows for how many days I've been doing this workout consecutively 😂

[@leaslavova5346]

How often do you do it?

[@lilyb7358]

Have you seen results?

[@arturbrogowicz8175]

Pamela: waking up and walking after workout like normal Me: lying on the floor like dead 💀

[@justanotherhuman1926]

plz remind me to update if I haven’t by liking/replying I've always wanted abs but I never actually got them maybe because I never built a workout streak (yea I've lost tons of weight but I'm not regular with working out) but doing this workout non stop was a HUGE accomplishment for me since I haven't done anything the entire week (or more) and these energy consuming workouts boost my motivation so I'm gonna try to be regular at it starting today... (I’ve lost over 10kgs after being obese in the past - still am a little overweight for my age) Day 1 ✅ Day 3 ✅ my upper abs were paining asf the entire day!! doing this was a little hard but I could manage it (ig I love the pain part since it’s working) Day 6 ✅ Day 11 ✅

[@Kamaror]

reminder!

[@justanotherhuman1926]

@@Kamarortysmm

[@gaborpakozdi]

remember the glute activation? it says „activation“ but it‘s a killer! now, imagine this ab workout which already says „killer“ haha! can‘t wait to try this routine! ❤️

[@karenke204]

Now I truly believe that it is possible to finally die after having 10 minutes of pre-dying during this whole video 🤣 🥵 even tough, love you Pam🤍🇲🇽

[@denissekraut7469]

As Mexicans we love to suffer with her 🤍🇲🇽

[@sreypichnhanh9890]

I success on my body when I watch your vdo. From Cambodia 🇰🇭❤️.

[@alicekay7141]

The best exercise I’ve ever experienced and got fine abs and flat stomach . The best pam

[@peonies-]

It's almost unfair how I don't get instant abs after finishing this workout 🤣 Reminder ~ don't lower your legs as much as her if you can't keep your back on the floor, or you'll only get back pains

[@tvr_ph]

GOSH! I DID IT!!! DRIPS OF SWEAT IS TRICKLING DOWN MY BACK BUT I DID IT! 2,5 years ago the first abs workout of pam was the hardest for me, but now it's so easy. I'm so strong thanks Pam ❤️❤️