10 MIN STANDING ABS - not sweaty, slow & strong sixpack workout I Equipment: bottle or 3-8kg weight

Crunch your way to a strong core - without lying down! Other than a bottle or weight you will also need a good mind-muscle connection . But if you got it, you’ll have an ABSolutely amazing time switching up your Core Day! / Werbung
➞ IMPORTANT: Not suitable if you have problems with your back, spine & twisting movements. Rather start light & only use a bottle. Never swing it, move it controlled and see if your back feels okay, also on Day 2 ♥︎
Ever wondered what else you can do on a Core Day, if you don’t feel like adding HIIT / Cardio? This is a solution! You can pair it with Ab Workouts on the floor and will target your mid-section in different ways! Switching up your routines is a great way to make the muscles adapt to new circumstances :)
This video is all standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you!
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Depending on your fitness level, height and weight you will burn between 60-90 kcal.
If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.
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➞ my Pam App ♥︎ Free workout & meal 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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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Charlotte Cardin - Confetti
2. Bebe Rexha, Snoop Dogg - Satellite
3. René Miller - Wrong Places
4. Benson Boone - What Was
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Business Contact:
[e-mail]
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.

[@SugarAnimeKitty]

I love how she doesn’t edit out any “mistakes.” She’s human and she shows that. Thank you Pam, it means a lot

[@TheDezMay]

My new favorite ab workout! The feeling of balance and strength helps me appreciate all my body can do. I have a better body in my 40s than I did in my 20s, all thanks to Pam!

[@marianahuertacocq3535]

X2!!! 🎉🎉🎉🎉

[@followingrhythm6944]

mine too! absolutely love how the balance is trained in this workout

[@BenSuzi1980]

🤣🤣🤣🤣🤣🤣🤣🤣

[@pigbuns]

@MdoubleHBxWHAT THE HELLL 🔥🔥🔥

[@bre7156]

Pam's body looks really healthy. I love that she's not overly skinny. You can just see how strong she is! She's definitely changed my body with these workouts. I love the standing abs because I've had 3 babies and I still have muscle separation. These are so much easier on my abs and helps them continue to heal.

[@karenokeane6461]

I had ab separation too after giving birth to my son. Make sure to do the breathing 'corset' technique in addition to workouts like these....combining the two will take care of it, regardless of how much time has passed since you've been pregnant.

[@alondrita02]

Same! I was looking for a video that wouldn’t damage my ab separation and before I had my baby, I would normally do Pamela’s hard core ab workouts which I extremely miss. Hopefully both of our abs will be restored!

[@emirgm1313]

I’ve been doing Pamela work outs 3 months ago and I see the results that are very remarkable on my body continue like that Pam ❤

[@cairoblade4619]

@@isa-mi4nm if you want to loose weight you should train with weights. Cardio is good and ok but that effective.

[@cairoblade4619]

Did you do any sports or workouts before?

[@emirgm1313]

@@isa-mi4nm well I follow the plan depending the days and just rest Sunday

[@user-bt7dk6qr4w]

Yes! I can definitely see a difference in my whole body. I love Pamela.

[@nityangpadun2159]

same, lost 5 inches off my waist already!

[@a.clemons]

My balance sucks LOL

[@ellenpokorna6712]

Glad I'm not the only one

[@sylwiakaya]

BURN ALERT 🔥 usually I skip abs workout due to my lower back pain but this was ABS-OLUTELY FANTASTIC! I felt the burn during the entire workout, now I can’t get enough of this. I love how it’s slow paced in a way. My new favorite workout for sure 😍

[@alimamuratova2503]

10 minutes just flew by! Absolutely love how it’s friendly for the lower back and neck! Thanks for coming up with ideas on how to make us love working out, Pam ❤

[@sunnalee287]

yes I always struggleceith my neck😢

[@hannap8318]

ABsolutely abmazing! 🤓 I'm really impressed how she always invents new effective moves! Never getting boring! ❤

[@hilalacelya]

I did it with 5 kg dumbell and this is like “15 min abs + weight” but not sweaty like it. I love that! That will be my choice for calm + AB days! Love it Pam ♥️ you are always giving us best 🥺

[@karlabojic5476]

Ooh, I've been waiting for this one😄 Such a great change from those regular lying workouts; still effective, but also fun! Thanks to Pam, my workout sessions haven't been boring since 2020❤️

[@localdiaa]

Pamela, I literally love you so much. Recently about 2 weeks ago I started doing your workouts and GIRL LET ME TELL YOU. Your workouts are literally THE BEST. I love how good I feel doing them and idk why but you always bring so much positivity because ur always smiling and have good vibes also I love all these beautiful nature backgrounds in the videos. I’m not gonna lie the workouts can be tough sometimes and I need to prepare mentally but I know it’s worth it. Thank you so much for helping so many people 🫶🏻

[@notsurebutwillbe]

Background, music, movements, everything is so beautiful, elegant but also so so sweaty. I love this one, definitely felt the burn in my abs😊

[@organisiertes.cha0s]

Mittwoch morgens um 5 Uhr und ich hätte nicht besser in dem Tag starten können ❤️ Tolles Workout ✨

[@kristiades2039]

100% my new favourite ab workout by Pam, and I have been training with her for three years strong now. ABsolutely loved this!

[@cherisabajracharya1993]

Woke up with zero motivation but saw this video and i had to try it out. Completed a whole 45 min plan after💪. This one is definitely going to be a favorite for a while.

[@katyeah1213]

Feels more like a full body than an abs workout. It's not slow and I'm sweaty for sure. But Iove it. Very goodckomplex moves, especially in the morning!

[@soniaho5173]

Thank you for this video! I love that you provided an alternative to sweaty and intense workouts for abs, yet it's still effective for our core.

[@melinawiemelone]

Normally i hate training abs, but i love this Workout! Thank u so much

[@zlatavysochanska]

a brilliant workout! not so killing, but at the same time you feel all the muscles! I LOVE the feeling in my body after this! Thank you Pam, hi from Ukraine❤️❤️

[@marie-pierdion4709]

Ohh wow, so simple, but so worth it! 🥰🤩 Thanks Pam!

[@katerinazaleska7390]

My most favorite video so far by Pam🍀.

[@c0ldas1ce_]

SAME

[@CMichaels0523]

Can’t wait to do this for my ab workout tomorrow! Love your videos!

[@victoriaadams2892]

I was trying so hard to actively engage my core! I was a struggle in the best way! ❤ thank you, Pam!

[@roselandecharles2903]

@pamela Reif finally a video that works the abs without straining the back for people like me with lumbar problems it's difficult to do sixpack exercises a big thank you to you

[@dariaborisova5555]

Honestly my new favourite ab workout! The time flew so fast and the moves were so balanced and matching to the amazing music on the background!😍

[@keyvanzand5837]

Thank you Pamela, I have been with you for more than three years and you are always the best.

[@everybodyfitnessinjax]

Thank you so much, Pam, for all you do for us!!! We appreciate your hard work. Your videos are amazing 👏 💛💗 Much gratitude, Namaste.

[@linnaeaborealis4369]

I love standing ABS workouts and it was in my wishlist for new workout videos, thank you, Pamela, for always listening to us and giving us new super workouts for free ❤ I started 6 months ago and I'm slowly getting all the results I was looking for, without setting a foot in the gym.

[@bunnypavlova4692]

Love it every time! Such a BEAUTIFUL workout in every way. Even the tunes are on point. 😍

[@mariaassenova5936]

Definition of 2023: ABS AND HAPPY CARDIO💙💙 You are the queen of them Pam and I can't wait to do this standing abs 😍😍❤

[@xSweetxxMuffin]

Ich habe im Januar meinen Sohn bekommen und starte jetzt langsam wieder mit Sport. Als alleinerziehende Mama ist es abends echt schwer noch die Motivation zu finden, aber ich gebe mir mühe, wenigstens 2 mal die Woche ein oder zwei Videos zu machen!

[@aysanyousefi3680]

Can’t believe there exists an easy ab workout with pamela,i can do this triple times and be happy n satisfied all day long😊

[@sarahblanchard3744]

You and your videos are art work 🎨 ✨️ can't wait to do this tomorrow 🙌 😍

[@pellegrexasmr]

pam, this video is perfection. i actually think i could do it everyday

[@Sunitadas408]

One of the finest ab workout ❤

[@user-jh8xr9dw6o]

love how effective yet gentle your workouts are

[@AnnaDanhelkova]

Hello! This video is amazing. Not only because it has a beautiful background and pleasant color saturation, but abdominal exercises only while standing have a great value. I go on trips and in the mountains a lot, strengthening my ABS this way is perfect. Thank you very much, I will definitely repeat the exercises! 🌸🍀

[@ellen5276]

Pamela, I love you and your workouts!! You really do the most for us! Thank you

[@kathytran3237]

perfect slow and controlled burn 🔥

[@randeanwhyte9304]

Thank you I've been waiting a while for this. Crunches etc. hurts my back so I really appreciate this along with the other indoor version that you have

[@Elusive783]

Большое спасибо за прекрасные тренировки! С удовольствием тренируюсь 3 раза в неделю и вижу результат! With love from Russia❤

[@lissyblue970]

The combination of your exercises and the beautiful back ground, fantastic! I felt I am on holiday now 😇 Thank you for this workout. 😊

[@fenchococinno]

I gotta say the playlist is amazing ❤ thanks Pam

[@nguyenhaanh8771]

Workout for this summer holiday friends ❤️ Pamela, I really really love your workouts and also the songs in your video, it’s really match with the exercises and the vibe! I see the result every single day! Thank you so much 😊

[@lurahlurah8800]

The music is so relaxing and good! Wonderful workout!

[@starbucksprincess524]

so excited to do this tomorrow! looks so fun! thank you pam 💞💕

[@thegoldilocks7]

Amazing video! My favorite one. Thanks

[@amandachow3606]

Love that we can work out our core without tensing our neck!

[@lisa_467]

My new favorite Workout! It‘s easy but effective, thanks for this Pamela!

[@lexili7807]

I’m doing Pam’s workout for 3 months now, I lost 8kg and gain 3% muscle. Thank you, Pam🎉🎉🎉

[@jeanettefrey7676]

Love this! Thank you

[@cristinat9613]

My first workout 4 months postpartum after my second c-section. Starting slowly 💪🏼 Managed to get up and do 10 minutes before my toddler and newborn wake up! Can’t wait to get back into a routine with Pam’s workouts again 😊

[@kathytran3237]

I absolutely love this ab burn and ìts not sweaty!

[@superprofetudfle5427]

Dear Pam, that ab sesh was delightful! I enjoyed every crunch of it.)) AND I have to say that I appreciate your workouts in slow motion more and more cause they help me to deeply connect with my body. The fact that I am able to control my muscles makes me confident and happy. Thank you!

[@anyagolikova]

That’s exactly what I requested 👏 Thank you so much for another amazing workout with a stunning background! The diversity of your videos keeps me motivated and interested in workout routine 💪

[@nerd_o]

More standing abs videos, please, I love them 💙💙💙

[@Rachel-rv1pz]

OMG!!! MY FAVOURITE ABS WORKOUT EVER!!

[@tjmorton7998]

I have been so excited for this all week Pam, i am so excited to do this shortly, i feel so healthy, happy, and strong, you take away all my fears and worries Pam, you contribute so much to being my best self, my whole family even ask how is Pam today❤️🥰

[@MiaCosco]

Love these dynamic exercises Pam!

[@LuciaPerez-lf1gr]

LOVE THE WORKOUT AND REALLY LOVE THE SCENERY!

[@marie-pierdion4709]

Wow!! Really like this one! 🤩🤩

[@joanapereira226]

Loved it Pam! i've been following tour workouts and recipes for a month now and im felling so much better with myself not only fisically but mentally aswell! Thank you Pam ❤ Love from Portugal

[@Iva-ns5nw]

I loved the workout, but I love love love your natural look here. Breaks my heart that so many women feel the need to overuse both fillers and filters in order to feel beautiful, but beauty is about so much more than looks and it shines through. The backdrop is also gorgeous and the slow, elegant moves feel amazing after one of your HIIT videos. Thank you.

[@lupink6438]

Work out but make it feel relaxing. Love this. Thank you, Pam!

[@user-mv7iw4zp8u]

Спасибо тебе за твои тренировки, благодаря тебе я стала выглядеть лучше и полюбила себя 💕

[@EVAWORKOUT-sl5ed]

My most favorite video so far by Pam

[@moniqueehrhardt6801]

Das erste Bauch Workout, das ich beim ersten Mal von Anfang bis Ende ohne Mini-Pause durchziehen konnte 😍💪🥳 Danke Pamela ♥️🫶

[@astraruza9001]

Very light abs workout, good for beginners!

[@AshleyTruex01]

Love how this one is nice and slow, Very doable!! Doing this one today.😊

[@manalrabeea6044]

This was incredible!!!!!

[@sleepingIsMySecondName]

Aaaand now this is my new favorite ab workout :D movements, calmness, the view... they all are perfect❤

[@QueenBunnyable]

Love it so much! I was in such a bad mood before, but the first song really got me. I think it's the first time I did a workout twice in a row. Thank you :)

[@Flufffluff758]

Love these music 🎶🎶🎶

[@carolina6683]

I enjoyed this, thanks so much!

[@franziskashl1573]

ahh das workout ist mega 😍 liebe standing abs videos wenn ich im Urlaub bin, dann kann ich die beim joggen irgendwo am Strand einbauen - ich schwöre euch, das ist ein Hammer vibe!!!🫂

[@HelpMeoutVids]

Great workout Pamela!

[@cassidy3666]

Loved this one!

[@elenafedotova3513]

Nice music! Nice view! Nice swimming dress! Just nice Pamela:)❤

[@Nguyenthez]

Great music and exercise!

[@zaraheiremans1622]

my new favourite ab workout! I love it so much, thanks again Pam for all your amazing video's

[@lauratarmey2253]

So glad you did stand up, love the change abs can definitely still feel it working 🎉

[@InkaIro]

You are the best ❤❤❤

[@patriciaseres192]

THIS IS ABSOLUTELY EVERYTHING!! i love to train my abs and so to be able to switch it up with a video like this and spice things up... it's a game-changer, Pam, thank you so SO much!!!🤍 it's a new favourite for sure! can't wait to make it more challenging by adding more weights with time!!💪🏼 new movements mixed with old ones, waa it was so good! need to do it a second time at the end of "my core is hulk"-day hihi! love you, thank you for taking the time to create such amazing routines even in your vacation!! enjoy Bali🌴

[@waynefox9107]

Great lower back stretch routine too! My tight morning back is nicely ready for the day! Thank you!

[@rafailiz_7136]

Amazing workout! Thank you, Pam!❤😊

[@phoebelawson5912]

Thank you Pamela ❤

[@kubrabaglan5456]

Another video that will become my new favorite! I never played sports in my life until I saw your videos. I discovered myself with you, learned to do sports, took time for myself, I liked this routine. Hello from Turkey. i love you pam ❤❤

[@rinykhoruzhenko]

Did all three beginner workouts from a new plan today. Proud of myself. Never too late to start again, even when it is the 20th time you start:) I am here to get a healthier and stronger body which will be grateful for my efforts. love you all

[@clairebing2530]

had to give up on pam's abs workout since the beginning of my pregnancy. but OMG now i can finally burn those abs with her again!!!

[@hayles9585]

I did this video twice yesterday!! Im amazed how much stronger my core is. The video is surprisingly challenging and sweaty. Tried with 4.5kg. Thank you Pam x❤

[@rea4292]

Pam thank you so much im excited 😭🥺 i have a very sensitive knee from surgery and need to limit high impact exercises this routine is amazing❤️

[@dialiann]

I do this every day at my office in the morning. I love it so much! Work friendly lol

[@mohamedmujamil493]

It's really good ❤ and thank you very much

[@janainamota4382]

I love it! Thanks 🙏🏼🌱💪🏽

[@amberlewis1993]

I love pam so much❤

[@c0ldas1ce_]

Recently tried this and I CANT HAVE ENOUGH, one of my new FAVS! Fabulous 💫💥💗💗💗💗

[@davinahillgrove8574]

❤❤ this work out. Always feel it next day

[@nitabsw33t]

Looooooved this!!

[@journeyto6038]

Oh my this is just so beautiful! I really love it

[@marianahuertacocq3535]

This is now one of my FAVS!!!! Its soooo good :D