10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif

train that stubborn lower part of your belly ♥︎ / Werbung
One of the most requested videos ever!
I never wanted to do it because most people advertise their videos like "LOSE LOWER BELLY FAT". But we (hopefully) all know: you won't burn only fat in this specific place by training it.
STILL: having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose that fat, you will also see your Ab Lines!
Please, please, please make sure:
▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ you can lay your head on the mat, if that's more comfortable. This makes it ever harder for the lower abs! I tend to lift my head after some minutes, because I otherwise feel my lower back lifting off the mat.
▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.
Hope you enjoy this routine! It's short, hard & effective ♥︎
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No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it! Just don't quit!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ 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!
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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. David Guetta & MORTEN feat. Lanie Gardner - Dreams 0:00 - 3:16
2. Robin Schulz feat. KIDDO - All We Got (Ofenbach Remix) 3:17 - 5:21
3. VINAI feat. VAMERO - Rise Up 5:22 - 8:23
4. HUGEL - Can't Love Myself (feat. Mishaal & LPW) 8:24 - 10:40
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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]

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

[@vienna1195]

First!!!

[@nevenamilanovic4162]

First I was thinking it's another exercises 😂

[@alishamiah111]

Done! Thanks Pamela! :) Love all your workouts btw (even though they burn like hell lmao)

[@bulinutzacolorata]

10 min hardcore hiit, 10 min booty activation with band and then this....how to die and feel like your in fit heaven!

[@vanessajabbour4659]

Haha im glad im not the only one who noticed it!!! Thanks for commenting on my comment about it!!! ❤

[@KKG-nd3zg]

Anyone here in 2024?

[@jjerushamelanie5827]

Problem starts when you start hallucinating the beep sound 🤦🏻‍♀️

[@jennytamang9499]

OMG HAHAHAH YES

[@soymilk0006]

Omg I feel youu😭😭

[@anoushka2946]

😂😂

[@georgia10728]

OMGGG so true

[@daisyrivera354]

Omg, your profile photo🥺i'm crying at this moment

[@Asiao.liwiaa]

Who's here in 2024??🎉🎉

[@Kebabkb]

Meeee 🎉

[@elizaursu630]

Meeeee🎉🎉🎉🎉

[@snowqueen24]

Me😁

[@ryuesrr]

Meeee🎉🎉

[@Leticia_lee]

Meeee🎉

[@Noname-bf7bc]

I have so much respect for the people who make it without a break

[@brooklyngrace1576]

same 😭😭

[@ennipalola7281]

I do without breaks

[@memyselfandi2511]

@@ennipalola7281 no way 😂😮

[@uma7817]

it takes practice, i first started to train some abs couple years ago and now i try to do some 3-4 times a week (5-10' maximum) and now i can easily do her workouts without amy breaks.... jsut keep trying you all will get there

[@gxhhhhh]

i didnt start with pamela and did easy abs work out first, today i tried pamela for the first time with no breaks and felt not to tired

[@dancer4448]

Guys I just did this without stopping for the first time!!! So proud of myself!

[@Anonymous-hg7id]

Good for you

[@dinomight_nxc]

so proud of you too :)

[@Juliana-ue6fp]

good job this one was so hard i had to take two breaks

[@annarita4917]

😍❤️

[@martafratantonio3900]

congrats!!!🧚🏻‍♀️

[@daisythurley]

I wish the 10 minutes felt this long in the morning when i snooze my alarm- 😭🤚

[@leliosavalidor7069]

Hahahahahahhaha

[@ejbooks]

EXACTLY MY THOUGHTS!!!

[@ApoorvaSharma]

😂

[@loganodell8185]

Same😭😭😭

[@MissAnaMarga]

me too lol

[@brooklynflores2215]

There are days I can do this non stop and days when i stop 3 times. Both are okay. Dont be hard on yourself. Your body fluctuats alittle everyday

[@kurapikaskazakhgf1100]

This is exactly what I've needed to hear❤

[@TheSheepPlays]

Thank you

[@mariaperuzekova8375]

Did this workout during my period and without breaks. I am so proud of myself

[@francescamasso1792]

Ur a beast

[@alexk7937]

queen shit

[@saujanyasankar1822]

Dudeeee..... You're a legend..... Fr.......

[@Zia.270]

Respect 🫡

[@sip8088]

Holy shiiiii-

[@jacywilkinson1012]

strongest things in the world: -the hulk -us after this workout -pams neck

[@samarrahtucker6596]

Lmao

[@elenip1643]

I thought nobody would say it🤣

[@rubyflores6693]

Fr my neck hurts after having it up too long 😭

[@lindsayleevd]

Hulk’s pants bc they don’t rip when he transforms😂

[@larissaborah4782]

I know my neck hurts so bad

[@PetDKK]

The quote that kept me going: "if it doesn't challange you, it doesn't change you"

[@constancareis9964]

Omg i've never think about that you really open my eyes thank you

[@larabenken6210]

Thats is actually a very needed phrase, thank you for that 🥺🥺🤍🤍

[@oindriya]

Oh yeah... Pam said this, in her 5 million special video

[@Jdjdnxnskams]

omg needed this

[@sxrcya]

i should think of this now! great quote

[@thenerdwhoreads2737]

I don't know if someone is ever going to see this comment however just putting out here because for the 1st time I did this workout without stop... I have been working out since my 2020 when pandemic was going to start and at the same time as I cleared my shelf, I found my farewell T-shirt where my 'friend' said handwrittenly 'PS: Lose weight'. That was just heart-breaking for me... I started looking home workouts since I am too ashamed to go to gym... I found Chloe Ting, and her workout programme started building up my strength, I lost weight, the stomach fat, I used to be 35/36 waist now I have reached to 31 waist after 2 years of consistency, break and repeat. I have tried many home workouts, starved myself, I just wanted to look fit for that 'friend', but gradually I realised that workout is making me happy, its a stress relief, and since then I accepted the way I look. Mind you, I do eat, good healthy food and no more starving myself. I do take a week break when I am on my periods or do light workout to get relief from cramps, but trust me workout during periods could be hard.. you already bleeding enough, you deserve some pampering one whole week in a month! And eventually after your periods, that 1st phase you are more energetic, ready to pick weights! And you will see the difference. Honestly right now after 2 years of home workout, 10-12 hrs of walking straight at work (Hotel Industry arent easy but still fun)...But anyways, do not give up on working your strength where you can lift heavy loads, trust me you will feel powerful! Everyones body type is different maybe you won't get that flat stomach or thic booty... or those love handles... but don't force yourself if you are doing for others. IF you are doing for yourself go for it! Have faith in the process and enjoy till the max!!!!! Ciao Ciao beautiful human beings, I hope whoever reads this whole paragraph motivates you to love yourself enough not to give fucks about the society! You are smart, beautiful, kind soul! And Thank you Pamela!!! I am definitely seeing difference however little it may. (winks winks, hearts hearts) XOXO

[@lilgvsha]

😭💗💗

[@eval3509]

thanks for inspiring me, I can be too hard on myself 😭❤

[@jaishreedubey21]

❤️❤️

[@gillng8021]

thank you

[@FarheenKhan.07]

Whatever happened with that ‘friend’ was terrible, but we’re all glad you overcame that phase and are a better version of yourself now, both physically and mentally. 💕

[@bogreen3809]

This was one of the most difficult ab workout I’ve ever tried. Pamela is a BEAST

[@bogreen3809]

*workouts

[@Hfhdhs6363]

The most empowering things in the world: 1: love 2: faith 3: the fact that you could do a Pamela Reif workout without extra breaks

[@laneyhecht1410]

Yesss! You should be so proud because they are HARD!!!! We can do this :)

[@leaslavova5346]

@@laneyhecht1410 I can't do even the first half.. but I'm working on it! You're really strong if you can do this! Even if you can't, it's really important that you try and you want to do something for yourself! But remember, you're amazing with and without abs

[@laneyhecht1410]

@@leaslavova5346 aww! Thank you so much! I think the best thing about not being able to do something hard is working towards it until you can. Then you can see just how much you've improved through dedication! I can now do it without breaks, and I am positive that if you put your mind and heart to it you can too! It takes time -- never give up! You are so strong! 👏💕😉

[@avaslife1921]

Pam: Literal definition of "I don't sweat, I sparkle."

[@13amontalvao]

how does she do it???

[@user-bt8re1mb2m]

No one knows

[@stormyskittle0736]

magic.

[@umbella]

Yes and I can’t imagine struggling and looking pretty at the same time 😅❤

[@ruthcohen4034]

Me too 😉

[@shazmahtaz]

Iono who needs to hear this but the key to ab exercises is breathing! Inhaling on extensions and exhaling on contractions helps you engage muscle in your core and keeps oxygen flow to thoae working muscles! Inverting that pattern will help engage a different set (and is generally harder). Always breathe! Great workout!!

[@alessia1179]

i always had a problem with my lower abs not showing. This really helped. I started to see results in less than a week

[@leni4241]

omg this is so motivating, I need my abs to show a bit in 1,5 weeks when I‘m in vienna and wearing low rise jeans😭🫶🏻

[@flamindragon1653]

I truly genuinely honestly believe Pamela is the only person on Earth capable of doing her own workouts

[@ayanabutterfly]

😂😂

[@riddhidutta5601]

And the man in your profile picture...

[@flamindragon1653]

@@riddhidutta5601 hmm good point I think he would come pretty close

[@xiangdan2931]

Agree

[@flamindragon1653]

@Isabella Greenidge agreed, also love ur pfp

[@aliyamedida7649]

I'm watching to mentally prepare myself 😂 Who's with me?

[@lenaluise5485]

Hahahaha omg same

[@beartheburn3863]

Oh god stop it I see this trash sentence every time I check out Pamela's comment section

[@endermcetherman]

You ain't alone sucka, we busting our bodies together

[@lydiazhou781]

Lol 😂 me too it’s 11:30pm in LA and I’m picturing myself doing this tomorrow 🥵🤣

[@Emi-go5cw]

Hii

[@danieladavis6022]

Two weeks in and I can see incredible improvement on my lower ab ! Also with better eating style and lots of water !!

[@thesailor2093]

I am only 13 years old and I managed to finish the whole 10 mins with only 2 small breaks!!!!! So proud of myself! To everybody out there, you can do it if believe in yourself! ❤️❤️thank u Pamela!❤️❤️👍

[@ritaa444]

i'm 13 too and IT HURTS LIKE HELL

[@knowledgeiskey1319]

A year from now, if you dont do anything, you will be in the exact same place you are now. No matter how stuck you feel, how many days youve spent crying, or wishing for something different. I promise things will get better, and even though growth is incredibly hard/painful, staying stuck is soo much more painful. I believe in you

[@cranberrieskiss]

Wow ok well this got me to do this workout

[@na6737]

i literally love you

[@ultraxim]

thank you

[@knowledgeiskey1319]

@@ultraxim i got u, ive gone through the same thing. What I've learned is that discipline hurts less than regret. And just a little progress adds up to big results. Compounding interest :P You got this! It takes time, but you got this.

[@uhhcoolhiii8384]

Literally i needed this so much, ive been trying to lose weight since January and nothing happened cuz i didnt push myself enough to it, and reading that made me not gonna lie, it made me wanna actually fight harder to reach my goal.

[@icareyouth1649]

Tbh the “super well done!” sign at 9:46 is the most motivational thing in the world 😂

[@LauraPichler]

Haha true😂

[@paribourouni9152]

Yes if you make it till there 🤣

[@Yuki-cj2um]

I do these workouts just to see “well done” and the kiss Pamela gives me then..

[@user-gh5hq6qj5c]

Yassss hahaha

[@Rachel-uy7pv]

trye

[@hendrikheemels8615]

Respect for this lady. I'm a man and had all the difficulties finishing this exercise. I pulled faces and sweated while she obviously has a walk in the park.

[@isaakmurphy1125]

I know this is generally geared towards women but I like to do them because these videos give me a challenge! I am not ashamed to admit that these ab videos are harder and more challenging than the men's fitness ab videos! Keep up the good work Pamela!

[@Sky_2626]

Who is still training with Pam in December 2020?💪 Wish you all a merry Christmas 🎄🎁

[@SweetSerenadeXyWem]

You too ^^

[@antoniamartiniccezar4883]

Many of us!

[@hebanaheel8882]

I am with pam and mostly with @SydneyCummings

[@rokeyaelapreety885]

Merry Christmas

[@mizugirll]

Nike, which shoes is Pam wearing? :)

[@carlabutterworth5075]

Hardest thing about this workout is trying to control my lower back 😂

[@fridamayasari6031]

Fr fr

[@emilym4494]

Same! I've been working on it all year. It gets better!

[@carlabutterworth5075]

@@emilym4494 I hope so

[@teenshii]

I think I trained my upper abs instead of my lower, lol

[@kathywilliams8149]

use a yoga mat

[@zoolia7289]

At the beginning: Weight: 54 kg (119 lb) Upper Belly: 68 cm ( 26 inches) Middle Belly: 74 cm ( 29 inches) Lower Belly: 85 cm ( 33 inches) i came here after finishing my two week challenge from another video of her and lost 5 cm off of my waist!! im gonna do this for another two weeks too so lets do disss! Day 1:✅ i am very motivated so i did it 2 times!! xD Day 2: ✅Did it again and i did a 10 minute workout from oppserve :) Day 3:✅did it again :) btw I haven't seen any changes so far. Day 4:✅did it again :) Day 5: ✅OMG GUYSSSS i lost 6 cm (2 inches) off of my lower belly!! which means im at 79 cm (31 inches) AHHHH i am sooo excidet!!! but ofcourse this doesnt mean im gonna stop i wont stop until i get that small, flat waisttttt ( did it again ofc xD) Day 6:✅did it again :D Day 7: ✅ did it again :) Results from first week: NOW let me explain my results from the first week .-. I woke up to see litterly my GOAL for my fitness journey!!! My goal was to first get a pretty decent "flat" Belly and I achieved it!!! (Ofc I only have it if I'm not bloated 😂)but now that I achieved my first goal, my second goal will be to get a completely flat Belly. I know it will be hard but I'm determined to achieve it!! So this is my week and I wanna start and do another challenge. I hope you are having an amazing day goodbye!

[@lucynkas38]

Good luck with your journey!! :)

[@psycheli4753]

54 kg is my target weight 😭

[@arianabig4702]

How does she look like a princess when she workouts? I look like a sweating hippo trying to do the worm 😭

[@jowinchester]

you're not the only oneee!! the hippo is looking better than me after the workoutttt 🥲

[@christinateuma1364]

Tips from me who was once a beginner: - We all have a specific exercise that we hate, or is too hard. But it is important to not skip these, try to do your best or change the way you do these exercises (for example if you have a side plank and you find I too difficult, do it on your knees) -You won't get results immediately, but if you don't give up, you will be proud after a while. -After a few workouts, you'll actually start enjoying the burn. -By time you will know that working out isn't only for physical appearance. -The best feeling is when you see your own improvement, so keep fighting until you reach where you want to be. -You don't have to change your diet for results, you just have to choose your foods. -Do not regret having lazy or rest days, these only help you improve in your next workout. -And most importantly, do not compare yourself with anyone except the person you were yesterday. Hope these help you! Keep going you got this!

[@floriane3932]

Thank you very much, I needed this right now🤍

[@kaya2639]

I really needed to hear this, especially the compare only to yourself

[@RoubySeexy]

Youre the best

[@laa-laa8983]

Thank you so much for writing this comment! I think many people needed to hear this right now! And good luck to y'all! I never thought I'd love working out every single day (except for rest days, we can't forget about those), but now I look forward to my workouts! ♡♡♡

[@codmlover6008]

I screenshotted this. Thanks ❤️

[@leostoner3950]

Pamela: keep your lower back on the floor My lower back: no

[@hannes6114]

Can somewhat relate

[@chandrikarawat8606]

Even with my flat ass lower back said: still no

[@leostoner3950]

After doing this workout for more than a month it's easy to keep my back on the floor.

[@sophiesperrer615]

@@leostoner3950 this comment gives me hope

[@Rachel-uy7pv]

Yep literally

[@ericasato6123]

My God, Pamela, everything hurts in me, AAA. For me, for some reason, the most difficult exercise is keeping my legs in the air, feeling as if a knife is inserted into my stomach... But, I liked it. In ten minutes I have a very strong burning abs, so, I approve 🔥

[@eve7163]

All I can say is that, every single ab workout video from Pamela is a torture, but a good one. You can feel your abs burning for sure!

[@ludzioba2533]

Please remember that is completely normal to have a lower belly, that's literally your intestines existing. Be kind with yourself you're doing amazing ❤️

[@elainapilkington2158]

I just want mine to get a bit smaller

[@ludzioba2533]

@@elainapilkington2158 you will! sending you the best vibes ❤️

[@elainapilkington2158]

@@ludzioba2533 thanks 😊

[@nicholemakesstuff331]

Also for the girls: your uterus exists, belly pops out a bit

[@yambaraffaella9775]

I happy that I see your comment it's so nice ❤

[@Joy-og1ob]

Isn't it crazy how one person can change millions of peoples lives. I never really liked working out but Pamela makes it so fun and her workouts on her insta and her polls of who worked out that day keep me motivated but at the same time don't demotivate me if I don't do it. Pamela if u see this, you are doing so much good and helping people better themselves, which in turn betters thier mental health so thank you.

[@soph952]

Wow nice words😃

[@sticken1988]

I feel the same! I think the best result is the mental change she can inspire to us. The body change is a consequence of that

[@teenshii]

True! I tried out several workout plans from different KZbinrs but her’s kept me motivated

[@daphne7611]

Love her videos so much I don't think I'll ever go back to the gym. What the pandemic made me realize: You don't need a gym to be fit, you just need Pamela Reif.

[@nocalvessprinter]

Here, in 1-2 minutes, I will show you healthy recipes that will boost your health

[@sip8088]

When the plank feels like a reward you know it’s one of Pamela’s workouts💀

[@SB-du9if]

There are literally hundreds of lower ab workouts on KZbin and I have watched many of them... But you are the first person male or female who stressed the importance of keeping your back flat on the floor and kept reminding the viewer during the clip I commend you for your expertise and knowledge of what to do because so many others are causing damage to their viewers without caring about the consequences You deserve the number of subscribers you have Thank you

[@zoeunlimited]

The music made my abs forget about the pain for a solid second👌🏻🔥

[@rosewalls8776]

omg my fave youtuber is here too

[@a7l3.c]

I watched your 7 day abs hahahha

[@rosewalls8776]

@@a7l3.c same lol

[@nanaa702]

Zoeee

[@ashidomina8216]

Big fan

[@notyogurtark520]

Just a side note since many of us here are beginners: Your neck is hurting because you aren’t lifting with your abs, but with your neck. Once you get a little stronger you will be able to engage your core better and it will help with the pain. For the first week my neck was straining pretty bad, but I’m onto week 3 and feeling much better now that I’m properly engaging my core.

[@katejunita8353]

Thanks

[@zombieastronaut3567]

Any tips on how to keep your lower back on the mat? I can’t seem to do it and I know if I didn’t I would use my back rather than working out my abs 😩

[@vornamenachname2225]

@@zombieastronaut3567 keep the neck up, if you can't use ur hands to hold it up

[@zombieastronaut3567]

@@vornamenachname2225 thank you, I’ve been doing that. One day I’ll be able to do it hands off my neck I believe!

[@kapachan1]

@@zombieastronaut3567 Decrease the amount you lower your legs. If they are only 91 degrees angle rather than 160 it doesn't matter. Only go as far as your back can handle while staying flat against the floor. No arching! You can work your way there. Also a tip I learned in pilates was to hold your head like you are preparing for a crunch and slightly push your head into your hands. This completely relieves any pressure on your neck and back and makes it so I can feel most of these moves just my abs. This is good for leg lifts, toe/heel taps, butterflies, holds, etc. Works great for my stubborn abs which don't like to turn on otherwise.

[@majaboczkowska777]

alright, im gonna come back everyday for as long as i’ll need :) day 1: almost everything was easy for me but sometimes i had to stop earlier than pamela did.

[@theresaw70]

Couldn't find a list of exercises, so here you go: 1. Pelvic tilt + 1-knee lifts 2. Pelvic tilt + knee lifts 3. Crunch + leg lift 4. Scissor kicks 5. Pull over + toe touch 6. Draw circles 7. 1-leg pull over 8. Butterfly lift 9. Butterfly kick outs 10. Ab hold 11. Squeeze it in 12. Mountain climber + hold 13. Bear hold 14. Kick front + up 15. Pull over + toe touch 16. 1-leg Pam knife 17. Ab hold 18. Plank + lower ab crunch 19. Plank + crunch hold 20. Bear hold

[@xunaxireyes363]

I'm sorry for how many days is the challenge? 

[@isabellabuesing7020]

thAnk UUUU

[@stefanie8423]

@@xunaxireyes363 xD

[@theresaw70]

@@xunaxireyes363 what challenge? I haven't skipped a day since last March😂

[@Rachel-uy7pv]

cheers

[@justinward3668]

no one: literally no one: me after 3 min: going to the mirror to check if I still have lower belly fat 😅

[@gauribhutani1203]

Ab exercises help strengthen and define the core, but don’t necessarily help in losing fat since spot reduction isn’t possible

[@ivonadzananovic4704]

also, dont beat yourself up if you have a bit of lower belly fat, its normal, not everyone can acheieve the 100% flat belly, even if theyre super strong otherwise! its completely fine, and differs from person to person :)

[@gauribhutani1203]

Ivona AMEN

[@ea8504]

Yeah. I find myself able to complete all of these ab workouts but I still don't have a flat belly. I think it has to do with my posture so I am trying to improve that now.

[@cocoyu7616]

burn more calories 😉🔥🔥🔥🔥

[@suzeesheep3756]

oh pam, the only one whose workouts never fail to make my nonexistent abs cry

[@rachelpayne765]

This is by far my favorite ab workout I have found in a long time, I have already noticed a visible difference in just a few weeks! Amazing, I am dying and sweaty every time.

[@ishviaggarwal5411]

I have been doing pam's workouts for a month and eating clean. I have lost 3 kg, my arms are toned, my posture has improved and I have lost fat on my belly and my thighs. All the best for your journey

[@laraanzlovar6776]

Congrats!! wow awesome

[@sara4955]

What videos helps you for your posture? I really need it, I hate mine

[@laraanzlovar6776]

@Saskia Rex so proud of you!! 🤩

[@inky_fingers]

How long do you spend working out each day to get those results? :)

[@ishviaggarwal5411]

@@inky_fingers I do Pam's weekly schedule from instagram,5 day workout, Thursday and sunday rest,45 min long. No need for anything else as they are intense. But mostly a clean diet is important. Start writing what you eat in a day and you will see improvement

[@garyk4931]

she’s reading our minds, I was literally thinking about how i wish she would do a lower ab specific workout

[@blkazn77]

Me too!!!

[@chillxx7965]

Same omg

[@kcc.37]

same sia

[@annruas]

orrr, she just read the comments;-;

[@Ashley_429]

Me too

[@Jane-cg4op]

kills me every time i come back to this 😭😭 hurts so good

[@jaiexercise]

will try doing this workout as much as possible this week :) day 1: some exercises harder than others, but i felt a genuine burn- i was doing something right.. let’s see if i can make it to day 2?

[@winnieandlilo6825]

Yes!

[@pugster3913]

Yo

[@aryaholmukhe8229]

C'mon u got this!

[@enttheyn]

I think in the end it didn't make it to day 2.

[@jermopp]

Day 2 never came

[@whoislanie]

Pamela Reif keeps your girl toned up 🙏🏼 nice opening song btw...😏😏

[@Austinsmost]

Ya that first song goes hard

[@marilinapuente1272]

Lovely vocales Lanie 😍. I fell in love with the song since the first ab. It has more views here than the actual David Guetta's video ☺️

[@oindriya]

Great 🎤song

[@janaolsiakova9796]

Hardest part but song made it easier 💓

[@mykyeet7164]

u toned? hm

[@luisad352]

The best way to describe the word “love-hate relationship”: Pam’s AB workouts 😇😈

[@ellishajang1619]

That be the only way to describe it. Haha

[@XroseX1912]

As a 12 year old girl, this absolutely shredded me. I have sweat all over lmao 😂. Real talk I love your videos because I get a real burn from them, lovey you girl ♡︎♡︎♥︎

[@narumi.mp4]

Meeh too , starting tmrw ♡

[@Alexa-dw3ty]

Me to😂 LMAO😃

[@darya3976]

best friend its cool that u r doing these workouts, but im not sure if working out at 12 years old is 100% good for your health, especially with something as challenging as pamela’s workouts ?? maybe ask your mom if its ok for ur health & age or consult someone who hits up the gym often ?? u go tho !!

[@elizabethblack2674]

@@darya3976 as long as she doesn't do a ton of workouts a day exercises is always healthy it doesn't matter what age you are.

[@fiona2607]

Me too lmao

[@sassykim2516]

So I'm starting this on 1st January, 2021. (I'll update if I don't forget) My age- 17 My weight- 61kg My height- 5ft My lower belly measurement- 103cm (as of 26th Dec, 2020) I'm not on a diet, I'm just being mindful of what I'm eating even tho at times I'm having a small piece of chocolate? 1st Jan- ✅ it was really difficult, especially 1 leg Pam knife. Still I did it all even tho I had to take 2-3 seconds break at times. 2nd Jan-✅ it was difficult and for some reason I feel like my lower belly on my right side has shrunken a bit? 3rd Jan ✅ Done. I'm improving with the 1 leg Pam knife I think. I got my periods in between the workout yet I didn't stop! 4th Jan- I skipped today cuz my cramps are really bad 5th Jan✅ Done. When I'm laying down I can feel like my stomach area has shed some fat. Before I could grip it with my fingers, now gripping feels more like I'm trying to pinch. It's working really well guys!! 6th Jan✅ 7th Jan✅ on my 6th day but it's still so difficult! 8th Jan I skipped today, wasnt feeling like working out at all 9th Jan✅ was shaking honestly 10th Jan✅ 11-13th Jan I skipped since I went on a short trip 14th Jan✅ resumed and idk why but today it seemed a bit difficult I think no one is reading so I'll stop updating 😃 Edit: GUYS PLEASE SEE THE COMMENT THREAD, I'VE ANSWERED FEW PEOPLE ALREADY ABT MY PROGRESS AND I'VE DISCONTINUED THIS.

[@mypinkxperia]

I did read it, keep going💪🏻

[@kg7111]

We are reading!

[@sassykim2516]

@@kg7111 thank you 🥺

[@sassykim2516]

@@mypinkxperia thank you 🥺

[@liyanlamyla]

keep going!!

[@chidori7201]

At this rate my neck will get abs sooner than my belly

[@alexacharlotte6685]

ikr

[@ayanabutterfly]

😂😂

[@senakurugollu5709]

Absolutely I agree

[@britt3933]

Oh I didn’t know you had more than one neck.

[@chidori7201]

@@britt3933 lol ...srry spelling mistake

[@delsol11]

My abs were definitely talking instead of my mouth like It normally does. Loving the transformation and the burn, pam

[@zei8905]

Dec 14, 2022 day 1:✅ day 2:✅ day 3:✅ day 4:✅ i did half of it today was a break day day 5:✅ i finished the other half. again, today was a break day because its the weekend day 6:✅ day 7:✅ day 8: ✅🎄 MERRY CHRISTMAS TO THOSE WHO CELEBRATE day 9: ✅ jan 1, and i havent done it in a while. day 10:✅ day 11:❌ i was horribly sick so i didnt do it 😩 day 12:✅ day 13:✅ day 14:✅ day 15:✅ day 16:✅ day 17:✅ day 18:✅ day 19:✅ day 20:✅ day 21: ✅ day 22: ✅ day 23:✅ day 24:✅ day 25: day 26: day 27: day 28:

[@gachamovies9777]

Any changes now since then?

[@zei8905]

@@gachamovies9777 no but i think its because i havent been doing it consistently, ive stopped here and there and took big breaks. and i dont think that ive done it for enough time to see results. im gonna be patient :)

[@gachamovies9777]

@@zei8905 Ok, thank you for the quick reply. And yes, remember to be patient and to not give up for your goals :)

[@jayne92]

ok but how does Pam literally look perfect through the whole video??? EXPLAIN

[@leoniemaria4306]

For real howww

[@yukikosayumi]

she's been training for years I believe. and she's really natural beauty

[@annabellhollender725]

Jes how🤔

[@wonderwoman95]

You workout every day, eat healthy and after 6 months to 1 year you’ll be looking like this too. There’s no secret. Everyone can achieve a perfect body. Consistency is key 🔑😉

[@marieehret1733]

@@wonderwoman95 well genetics definitely also play a role in that

[@lilcutwrist9986]

1. pelvic tilt + 1-knee lifts 2. pelvic tilt + knee lifts 3. crunch + leg lift 4. scissor kicks 5. pull over + toe touch 6. draw circles 7. 1-leg pull over 8. butterfly lift 9. butterfly kick outs 10. ab hold 11. squeeze it in 12. mountain climber + hold 13. bear hold 14. kick front + up 15. pull over + toe touch 16. 1-leg pam knife 17. ab hold 18. plank + lower ab crunch 19. plank + crunch hold 20. bear hold SUPER WELL DONE!!!

[@ericcachavez]

Thank you❤

[@laneyreneepollastrini7690]

ur an angel

[@aelinisbae4860]

which question...does it bloat u on the first day?

[@rjvalle8094]

No all heros wear capes thank you!

[@urmom-te5xp]

After a year of Pam videos, today I did the whole video whiteout stopping!!! I feel amazing!!!! So proud of myself and everyone working to get themselves stronger too!!

[@Nouna418]

Do not prevent yourself from anything because life is once, so live it happily, you do not know when you will die, maybe today, maybe tomorrow, so enjoy the brightest and most beautiful moments of life, because it will not be repeated, so don't prevent your self from eating, but eat less. DON'T FORGET EVERYONE IS BEAUTIFUL IN HIS WAY❤❤❤❤❤❤❤❤❤

[@mar8389]

Before this workout, i looked at my stomach. But after the workout, there was a big change! I think that if you do this everyday for a month, you’ll get amazing results.

[@mistyx.cloudsplays6904]

Was the results a big change for the lower abs area?

[@mar8389]

@@mistyx.cloudsplays6904 its been a while since ive dont it ( 1 year ago 😂) but i think it just mostly helped my upper abs truly

[@anitarai7236]

The moment I realised chloe ting workouts are nothing compared to pameila reif’s workouts

[@im.a.robot.]

IKRR LMAOO

[@akulabhamare6385]

What u mean like good or bad?

[@emmaistcool2]

tbh I prefer chloes workouts over pamelas. so I like both of them but in my opinion chloes are more challanging cause I always have my "whole energy" and can do every exercise with maximum engagment lol

[@sodanoutang6303]

@@akulabhamare6385 he/she meant that Pamela's workout tend to be more intense and challenging than Chloe's workout.

[@as-nv3kp]

chloe’s are great for beginners! i did hers for months before finding this channel & literally can only get through these workouts bc i did chloe’s for so long

[@kai3403]

it's always so satisfying to see the color of the timer be matching with Pamela's clothes

[@-GTN-]

All of your workout are painful but very satisfying.

[@ivieojo1113]

„You can lay your head on the mat“ My neck: JESUS, THANK GOD! Loved the workout.

[@icedcoffe6716]

I used to feel so accomplished doing Chloe Ting's workouts until I met Pamela. She made me understand what true accomplishment was: making it through the first 5 mins.

[@tessamarie8698]

i love chloe ting but i haven't met a pamela ab workout I could completely finish the first time around. This is sooo true!

[@joizetriambulo8694]

Chloe ting's workouts kills me but pamela's workouts kills me 2x more but worth it.. i love them both..

[@barbatos944]

chloe ting workouts i feel like i dont feel the burn and the results but pams workouts i feel it and i can see results❤

[@shannonhe]

haha i started with chloe ting, then it got too easy for me so im moving on to pam

[@kharmee683]

Me: chloe t. ➡️ lily s. ➡️ pamela r. ❤️ All of them have killer workouts!

[@smugchipmunk2368]

Not me in 2023 just getting on the Pamela train 😂 love these an workouts!

[@malferestad]

Had a baby in 2020 then got into the best shape of my life with a different fitness influencer. Could never do your workouts because they KILLED ME. Had another baby in 2022 and waited 10 months to start working out again (oops). Realize my old fitness girl wasn't challenging enough so I tried you again. After following your workouts 5-6 days a week for about a month, I feel strong, have lost 5 pounds and am already seeing results. Can't wait to see where my body gets by the end of spring! Also, my almost 3 year old daughter LOVES to watch your videos. She even works out with me sometimes. We call you our workout angel. Thanks Pamela!

[@brandonzimmer5198]

I finally finished this with no breaks or stops!

[@harrystyles4322]

YAY! proud of youu

[@elliea595]

Bravo

[@ariannarazo8200]

Fitness king/queen idk but GOOD job 👏

[@liampayne6076]

What 😧😧😧😧!!!!

[@itsjustgachaash]

i have been doing this for weeks now my lower stomach is soo much flater if your looking for a sign this is one you can do it

[@itsjustgachaash]

@@zelnascimento not really i just made sure i dont eat to much of something unhealthy

[@itsjustgachaash]

@@zelnascimento no problem

[@susanakumu5345]

you have change my life

[@Pricelessjourneys]

You definitely have the most challenging workouts of them all.

[@michelebowman5023]

After doing this 3 times a week for a month, I finally did the whole thing without stopping!!!

[@zurilix]

hoping the same in the next few months. congrats

[@sourourrouis8812]

Great job !! And do you see results on your lower ab ?

[@vanessajabbour4659]

Oooo this is new! W the whole instruction thing at the beginning and writing activation near the name of the exercise and writing super well done! Thats never happened before 😱 I like it. 😊

[@PamelaRf1]

haha glad you noticed!!

[@vanessajabbour4659]

@@PamelaRf1 Haha thx! ☺ I love little details like that its what I do best 😜😂 P.S its sooooo cool that cuz of my comment u wrote asking who else noticed the tiny changes in a separate comment. When I saw it I was like no way!!! Now that is awesome 😱

[@kuku8578]

IKR!!

[@vanessajabbour4659]

@@kuku8578 Yeah!!!

[@melodysgroi2293]

i have tried other lower ab workout, this is the best ! I feel the right part of my abs burning !

[@rueshrooms]

documenting this for 30 days!! day 1: tough and took a couple min breaks between some. felt the burn on my abs and thighs. day 2: same as day one day 3: took less breaks, sweating more and definitely pushed myself a bit harder.

[@sophiarose6049]

Update?

[@Nouna418]

Update

[@miarozvadska3962]

To all people that are here month and less...YOU ARE STRONG!!!!!!! Every time you think of giving up remeber you goal. Why did I started? Because... You may realize how brave you were by starting this, and still have power to continue. There is nothing wrong to dream...but only lack amount of people are brave enough to go this way. Believe in you, and wish you luck!!!

[@insightvibesob6564]

I love this comment!

[@ludzioba2533]

I'm watching this in bed worried about future me tomorrow good luck gurl

[@azaleau3535]

X2

[@lamiyaabbasli770]

Thank you dear Pamela, i tried your upper body workout and this abs workout at 9:30am, i feel stronger this morning ,i wish you a fantastic day, i love you🧡

[@Blablabla44475]

I just graduated from Christopher’s 8 min an workout to more difficult ones after mastering that dreaded plank at the end! I loved this workout! I can’t believe how much more I can do now! Since I began exercising with Pamela last October, I’ve lost 30lbs and am in the best shape of my life! I’m turning 35 next week and I’m gonna have abs by this summer! Yay!! Thank you so much Pam, your workouts are so much fun, I look forward to them every day!! I never liked working out before I found these videos! ❤

[@sissy5823]

Pamela: Keep you lower back on the floor My lower back: We don't do that here

[@twixxythatgemini]

😂😂😂😂😂😂

[@FringeBerlin]

Same, anyone know what to do in order to keep it down?

[@insightvibesob6564]

I understood that reference

[@sissy5823]

@@FringeBerlin Hey! What really helps was lower back training. The best way to find those lower back stay exercises is Google or KZbin. It helped me a lot to stay on the ground. In German: Was mir wirklich geholfen hat ist vorab das Training für den Rücken zu machen. Fängt erstmal damit an das du Übungen machst wo du einfach nur deinen Rücken auf der Matte spürst. Kann ich mir empfehlen

[@mirabuchholz3425]

@@FringeBerlin holding my neck up while pushing my lower back down seemed to help me a lot

[@busracoban2844]

You guys know the song that goes “oh I love it and I hate it at the same time”. It’s the song for those workouts ❤❤️‍🔥🔥

[@bts-sg3ce]

Been doing your workouts for a year and half and I got my results !!! Also guys don't waste your time on the "get 6pack in 1month" challenges cause it takes near 3 months for your abs to show...trust me I have tried them and they do not work! sometimes it depends on your body type too so...don't lose hope and keep that workout on your '6 days in a week' list...the biscuits will surely appear!! (English is not my first lang. Its my third lang....sry for the mistakes)

[@owwange]

This was much needed🔥. Don't you think guys?

[@valerygosling9255]

Oh yeah😍😍

[@melissaguzman4923]

Honestly I don't want abs, I just want a flat stomach:')

[@malakalzergani2211]

Does this workout work??

[@DianaZhao-mo9rm]

be consistent and eat clean and you will see results cardio is good too to lose fat and stay fit good luck :)

[@avalonmoreau4749]

Hello! I’m speaking from personal experience on this, so bear with me. The key to losing fat is a better diet, improved metabolism, and cardio exercises. A healthy balance of those three really helped me shed the weight. An exercise like this mostly helps to build muscle and tone.

[@cutypiecake]

Same

[@cutypiecake]

@@avalonmoreau4749 yeah but what exercise then to doo i want to do these but im scared that they give muscle and abs and i only want flat stomach too not abs

[@eve7163]

After so long I'm finally able to do this video without stopping, so happy and proud of myself

[@jordankinney7115]

Finishing my Ab April with this and I wish I started at the beginning because these are awesome. Can’t wait to continue into May!

[@crystalcox4815]

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

[@nacayoutube]

First this great workout and then a "SUPER well done!" - couldn't be better

[@LionSPH]

Woo! This one was tough!

[@YogaWithBri]

Oh my gosh. The burn on this one is addictive to me! 😮‍💨🙌🏼💘 how do you do it Pam? You make me Love ab work.

[@sm2712]

She did the whole workout by breathing normally and also with her mouth closed...i would have been gasping for air after 1min

[@larabenken6210]

SAME HAHAHAHAHAHA

[@oindriya]

Practice makes perfect💯

[@AndreaRodriguez-ii7si]

I’ve been doing this for 2 weeks and I’m starting to see some definition on my abs 🤗 finally!

[@AnnyReactsYT]

Props to those of you who are able to do this! I'm physically unable to do this. Even my metal songs playlist can't help. My neck & head hurt a lot. 😭

[@patrycjapp5554]

I can barely breathe but I am very pleased with myself🤣🤣🤣 Thank you for all these workouts!!!

[@emogoesboom]

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

[@safoora1x]

😂😂😂.

[@safoora1x]

You got this girl

[@j.p.4658]

😅😅😅 I love your cat's mind

[@milybei117]

I stick with Pamela reiff cause she gets you results and her videos aren't overwhelmed with ads. When you have an ad interrupting your work out every few minutes you get demotivated quick. So thank you Pamela!

[@user-yx7gk2zc1r]

How could you smile when you did all of these workout I can’t haha

[@Lily-ec9fr]

I used to be able to do this properly 2 years ago and had my abs starting to show, went back to uni and got out of exercising. What made me get back into exercise again is too much work on my feet all day and feeling lower back pain, immobility and weakness at 22 🙃. Been doing lots of stretching and lower back exercises and starting back on core workouts and already feel so much better. I could only do these with knees bent but with time can’t wait to complete the 10 mins with proper technique it is the most satisfying feeling!

[@farahhsaini3143]

I was studying for my FINAL exam when this popped up😅

[@pranavkarthik9250]

I'm writing dude

[@farahhsaini3143]

@@pranavkarthik9250 omg well, good luck😅😅

[@pranavkarthik9250]

@@farahhsaini3143 thank you :) no one wished me luck... I suck at computer science anyway

[@anapinheiro5015]

The tough decisions.... Study or workout? Which one will make you cry less? 😂 Good luck, hope you nail them both ♥️

[@beartheburn3863]

@@anapinheiro5015 lol

[@hannahthompson4490]

I struggled with my weight ever since I hit puberty, from taking the pill and issues with my hormone regulation. Even though I've lost enough weight, I'm still insecure about going to the gym. That's why I'm so grateful to you and others who make free videos like these. You help a lot of people!!

[@isabelschwarz7409]

Oh I'm sorry,you got this.Gyms ar ethe worst,they are like theater and you are the fool. I hate it there even tho I'm sporty