Sport

10 MIN ABS WITH WEIGHTS - for an extra strong core! you can also use a bottle of water I Pamela Reif

grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen! ♥︎ / Werbung
PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :)
EXERCISES:
▸ the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.
▸ We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack
▸ we have a couple of new exercises in there! Hope you like them!! ♥︎
TECHNIQUE:
▸ If we lay down on our back, 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!
▸ THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
▸ try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :)
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Equipment: 4kg dumbbell
Alternatives: big water bottle, pack of rice / oats / other grains, pack of milk, no equipment
Otherwise we have no breaks (you're used to it by now I guess) and not much space is 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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▸ 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. Cash Cash - Love You Now (ft. Georgia Ku) 0:00 - 2:50
2. Robin Schulz ft. KIDDO - All We Got 2:51 - 5:50
3. Sonny Fodera & Elly Eyre - Wired 5:51 - 9:08
4. Jubël ft. NEIMY - Dancing In The Moonlight (Tiësto Remix) 9:09 - 10:50
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➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
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Business Contact:
pamela_reif@icloud.com
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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.

Commenti 

  1. Iva Naydenova

    Iva Naydenova

    2 giorni fa

    This feels like half an hour 😭😭 can't be 10 minutes

  2. 321aleksandra

    321aleksandra

    2 giorni fa

    Does anyone have any advice how to make your neck hurt less when doing this exercises? My neck tends to hurt a lot

  3. Max B

    Max B

    3 giorni fa

    Max was here

  4. Tay Frd

    Tay Frd

    3 giorni fa

    Killer!! Thank youuuuu

  5. Wuchungus _gaming

    Wuchungus _gaming

    3 giorni fa

    If a ab specialist is watching me pls give me a tip ive been struggling for a while: Ive been trying to increase the length of my plank to 5 mins but ive been stuck at two for 3 months Help

  6. Chiara Albanese

    Chiara Albanese

    4 giorni fa

    What's the difference between plank and elbow plank?

  7. Diabolik

    Diabolik

    4 giorni fa

    Sorgea

  8. Günnur Mollahasanoğlu

    Günnur Mollahasanoğlu

    5 giorni fa

    Yaa mükemmel bir insan

  9. karishma v

    karishma v

    6 giorni fa

    ❤️❤️love love this workout 😘

  10. Hannah Warnke

    Hannah Warnke

    7 giorni fa

    Can someone come help me get up, my body just cant move after this 😂

  11. Hannah Warnke

    Hannah Warnke

    7 giorni fa

    this workout is pure torture for the abs!! But like in a good way 🥵🥵😂

  12. Breadwinner 111

    Breadwinner 111

    7 giorni fa

    Damn sis wasn’t playing

  13. zhengfei li

    zhengfei li

    8 giorni fa

    2021 0226 23:59 done

  14. Shu Jie

    Shu Jie

    9 giorni fa

    I am confuse while seeing the crawl....???

  15. Geralyn Trejo

    Geralyn Trejo

    9 giorni fa

    I liked this one! But that crunch knee + leg lift burned!!

  16. Sean Wilkes

    Sean Wilkes

    9 giorni fa

    A weight video without instruction?? Someone is going to seriously injure themselves...

  17. Max B

    Max B

    10 giorni fa

    Max was here

  18. Kejsi Haxhiu

    Kejsi Haxhiu

    10 giorni fa

    Can't believe how easy this workout is for me now. It used to kill me

  19. Týnka Rožková

    Týnka Rožková

    10 giorni fa

    Doing an ab workout with wieghts is usually hard by it´s self - but doing it after arm workout when you can´t hold even a bottle in your hands- that´s called a dangerous sport, ladies :D (I really worried about not to drop that wieght on my face lol)

  20. Ana Clara Cappuzzo

    Ana Clara Cappuzzo

    10 giorni fa

    Am I the only one who can't do the side plank to save my life? 😩😩😩

    • Ana Clara Cappuzzo

      Ana Clara Cappuzzo

      10 giorni fa

      @lolipop I feel you 😂😂😂

    • lolipop

      lolipop

      10 giorni fa

      i literally cant even hold side planks for 2 seconds my arms are too weak I guess

  21. Erika a

    Erika a

    10 giorni fa

    Who else in 8th week? We can do it guys ❤️🔥

  22. Angelashley95

    Angelashley95

    10 giorni fa

    More abs workouts with weights pleaseee💖

  23. SHAGHAYEGH SHAYESTEH

    SHAGHAYEGH SHAYESTEH

    11 giorni fa

    022321

  24. Fitness Nerd

    Fitness Nerd

    11 giorni fa

    Everyone complaining: Me not even feeling the burn that bad:😐

    • hanaa Majed

      hanaa Majed

      10 giorni fa

      Same

  25. Maggie

    Maggie

    11 giorni fa

    I forgot to laugh during exercises. My core hurst🥵

  26. munchkinbite1

    munchkinbite1

    12 giorni fa

    Approximately how many calories burned?

  27. Sarah B

    Sarah B

    12 giorni fa

    The ab hold is gonna be the next death penalty

  28. Heyit'sAnna

    Heyit'sAnna

    14 giorni fa

    We'll see if I make this becomes daily routine like I say it will...

  29. Max B

    Max B

    15 giorni fa

    Max was here

  30. Chris Runners

    Chris Runners

    15 giorni fa

    I don’t like that stupid crawl thing, it doesn’t make sense and it’s awkward to do.

  31. Maria George

    Maria George

    16 giorni fa

    This one HARD... loved it!! :D

  32. Heidi Oestreicher

    Heidi Oestreicher

    16 giorni fa

    I call the first exercise..."The Simba"

  33. Faye Gillespie

    Faye Gillespie

    18 giorni fa

    Think my soul just left my body

  34. W G

    W G

    18 giorni fa

    1st week-53kg 2nd week-54kg 3rd week-56kg Oh, wait, umm...maybe 4th week....um:/just let me finish my pizza and I will start...

  35. Lisa Meier

    Lisa Meier

    18 giorni fa

    I still cannot figure out how to do the crawl thing😂

  36. J. S.

    J. S.

    18 giorni fa

    Please do more weighted workouts! They work like magic!

  37. Sen Raj

    Sen Raj

    21 giorno fa

    Her abs r unreal

  38. Satisfied In Truth

    Satisfied In Truth

    22 giorni fa

    can u pls do more weighted abs workouts Pamela

  39. Ishika Batra

    Ishika Batra

    23 giorni fa

    I loveeeeeeeeee this workout!!! ❤️❤️❤️

  40. Beatriz Garcia Olalla

    Beatriz Garcia Olalla

    24 giorni fa

    The songs made me finish this workout with a smile hahaha

  41. creesalie slythrn

    creesalie slythrn

    24 giorni fa

    can someone explain me the use of the crawl? love your video Pam!

    • Aakansha K

      Aakansha K

      17 giorni fa

      Core stability.. also, body coordination

  42. Sergei Stadnik

    Sergei Stadnik

    24 giorni fa

    Could not finish without taking brakes, will be back.

  43. sena içen

    sena içen

    29 giorni fa

    Song is so good

  44. Kiana Gjovig

    Kiana Gjovig

    Mese fa

    This gurl really knows how to kill me

  45. Yarim Öz

    Yarim Öz

    Mese fa

    Hey Pamela war ein super workout, wie viel Kalorienverbrauch wäre es?

  46. Reem Alnefaie

    Reem Alnefaie

    Mese fa

    realy good workout, thanks

  47. Eliška Boříková

    Eliška Boříková

    Mese fa

    the people who dislike this? wtf

  48. Léna Lee

    Léna Lee

    Mese fa

    While holding the dumbell it almost slipped from my hand and fell on my chest, my life flashed before my eyes 😂

    • Malathi Gowra

      Malathi Gowra

      Mese fa

      Omg ! Are u fine ?

  49. Maitreyi Srinivasaraghavan

    Maitreyi Srinivasaraghavan

    Mese fa

    Navy blue is my ABSOLUTE favorite color and I don't like anything else! Love the theme! Looking to add more exercise to my daily 5k. Thanks! :p

  50. Liza Blahblah

    Liza Blahblah

    Mese fa

    That crawl wasted my 1 min. God

  51. Nerbert

    Nerbert

    Mese fa

    Definitely my favourite video! No other video has made my abs work so hard as of yet😁😁

  52. Chloé Breagan

    Chloé Breagan

    Mese fa

    I really enjoyed this strangely 🤨 it felt like a good kind of burn

  53. _mmiichi_

    _mmiichi_

    Mese fa

    Me attending rest 👁👄👁

  54. Ilhem Meriem

    Ilhem Meriem

    Mese fa

    that was a killer, I'm a beginner but I'm trying to nail all the movement !!

  55. kathalina moreno

    kathalina moreno

    Mese fa

    Vengo de tiktok rkrke de la nuriaarossello🤣🤣

  56. Ash bxby

    Ash bxby

    Mese fa

    I kid you not I lost ALL my braincells when it came to the crawling part at the end 🤧

  57. Clara Dalmas

    Clara Dalmas

    Mese fa

    Amazing workout 🥰

  58. Lea Pa

    Lea Pa

    Mese fa

    Dein Kuss nach dem Side Plank hat mich verwirrt. Ich dachte das Video wäre zu Ende 😂

  59. feizrina feisal

    feizrina feisal

    Mese fa

    Dang. I never seems to get my heart rate up when doing body weight workout but this phewww increase my heart rate way up! Im gonna keep doing this workout! ♥️

  60. Anna Benesova

    Anna Benesova

    Mese fa

    Am I the only one who likes side planks? Yes, okay

    • Natalia Hess

      Natalia Hess

      24 giorni fa

      Yes haha you're the only one

  61. aashna aashna

    aashna aashna

    Mese fa

    Done

  62. Y F

    Y F

    Mese fa

    I found out how weak I was when I click in Pamela’s videos 🥲

  63. luise felicitas

    luise felicitas

    Mese fa

    Time really flew by doing this workout :)

  64. Miriam Gonzalez

    Miriam Gonzalez

    Mese fa

    I just googled the conversion for kg to lbs #murica

  65. Alexandra Montero

    Alexandra Montero

    Mese fa

    Awesome workout! Please do more of these💕

  66. Luisa Knoop

    Luisa Knoop

    Mese fa

    one of my fav workouts! i have so much fun with u pam. you are like a good friend , who go with me to the gym

  67. Emily Zhu

    Emily Zhu

    Mese fa

    Can someone help me figure out why my hips/legs hurt so much at the pelvis area around 4:00?

  68. TheVicla

    TheVicla

    Mese fa

    i don't know how i'm still alive if I even haven't done many exercises

  69. Vamika

    Vamika

    Mese fa

    I have a question.. how is she SMILING during this ?? I am about to pass out

  70. 糖加

    糖加

    Mese fa

    Day 1 🔥230121

  71. Alex Flores

    Alex Flores

    Mese fa

    The furry furtive brand unpredictably complain because judge peripherally deceive via a tart volleyball. thoughtful, known increase

  72. Bruh Moment

    Bruh Moment

    Mese fa

    This was hard as f bruh

  73. luv_by _

    luv_by _

    Mese fa

    I almost didn't sweat during this workout, am i doing it wrong?

    • luv_by _

      luv_by _

      Mese fa

      @shut up It problably will, but be carefull to not to hurt yourself, I think it's easier to make that with weights

    • shut up

      shut up

      Mese fa

      @luv_by _ I’m thinking of getting heavier weights to boost it up. I hope it helps

    • luv_by _

      luv_by _

      Mese fa

      @shut up Yess, it was one of the firsts weights workouts I've ever done, but it was so easy! I felt like I didn't make enough effort on this

    • shut up

      shut up

      Mese fa

      I didn’t sweat at all either! Maybe it’s because I’ve done other ab workouts that are more intense? But still, this was my first weight workout. I’m confused:/

  74. Diva Aulia Ahmad

    Diva Aulia Ahmad

    Mese fa

    how is she not sweating at all???

  75. Mira Ban

    Mira Ban

    Mese fa

    The side plank is already a killer and she seriously imagines that i can do it with weights ?? Hell no

  76. Hibiscuss T

    Hibiscuss T

    Mese fa

    girl give us a 5 sec rest or time to set up the next rep ...sheeeesh!

  77. Myra Lodriga

    Myra Lodriga

    Mese fa

    thank you Pam 😍

  78. AnaOop

    AnaOop

    Mese fa

    Pls help I don't see any abs😭

  79. Anděla Štajmarová

    Anděla Štajmarová

    Mese fa

    this one looks so amazing!

  80. Owen Love

    Owen Love

    Mese fa

    学习

  81. Clara Cloke

    Clara Cloke

    Mese fa

    I wish ten minutes were this long when I snooze my alarm 😂 💀

  82. Hannah Warnke

    Hannah Warnke

    Mese fa

    I can’t believe she managed to create a workout where jack knifes are my fav exercise, bc they were the easiest...

  83. nena

    nena

    Mese fa

    I was honestly concerned that you were gonna knock your mirror during crawl 😅

  84. Wonder Alice

    Wonder Alice

    Mese fa

    Me: doing the side plank without holding the dumbbell The dumbbell: Buh buye

  85. Johanna D. _2904

    Johanna D. _2904

    Mese fa

    I made iiiit 🎉🎉😍

  86. multifandom edits

    multifandom edits

    Mese fa

    i've been following your videos since the beginning of quarantine and i am so happy with the results i am getting. YALL CAN DO THIS. I BELIEVE IN YOU

  87. Md.Abdul Baten

    Md.Abdul Baten

    Mese fa

    Onk kothin farina

  88. Kathryn Mirth

    Kathryn Mirth

    Mese fa

    2 min into this workout and I'm dying hahahahaha

  89. anila.love

    anila.love

    Mese fa

    What can I do if i can't hold my head up? It really hurts in my back🥴

  90. Ümit Turgut

    Ümit Turgut

    Mese fa

    You re utterly inhuman

  91. aashna aashna

    aashna aashna

    Mese fa

    Day=6 done

  92. Anice Flavored Confusion

    Anice Flavored Confusion

    Mese fa

    me reading equipment and realizing the only weights i have are 5kg: i'm in danger

  93. Frau B. aus H.

    Frau B. aus H.

    Mese fa

    Anstrenged, aber gut machbar !

  94. lisalicious

    lisalicious

    Mese fa

    It was very hard but I love it 🔥

  95. Kim Simler

    Kim Simler

    2 mesi fa

    I have a bit of lower belly fat and obliques. Im mostly working on losing weight there. ( lower belly and sides ) Will it be effective if i eat healthy and do this everyday?

    • Aleksandra Bouma

      Aleksandra Bouma

      2 mesi fa

      @Kim Simler great, no problem!

    • Kim Simler

      Kim Simler

      2 mesi fa

      @Aleksandra Bouma yep im doing fasting 16/8 hours and these exercises. Thanks for your help , much appreciated:) will keep following them ✨

    • Aleksandra Bouma

      Aleksandra Bouma

      2 mesi fa

      Hey! Eating healthy and enough protein throughout the day, especially before your workout sounds great! I think it's best to do this one 3, max 4 times a week to let your abs rest in-between aswell💛

  96. Laura

    Laura

    2 mesi fa

    Gutes Workout! :)

  97. Debbie Anestopoulou

    Debbie Anestopoulou

    2 mesi fa

    I need to admit that i have been doung russian twists forever and this was the only timei felt the burn thanks pam you’re great xx

  98. Andromeda Nereid

    Andromeda Nereid

    2 mesi fa

    My abs are burning now🔥

  99. Fi'itchy

    Fi'itchy

    2 mesi fa

    that lil thumb up right before the plank means everything

  100. Nuca

    Nuca

    2 mesi fa

    My abs are getting stabbed, fair, but why is my neck murdered in cold blood? T^T

    • Aleksandra Bouma

      Aleksandra Bouma

      Mese fa

      @Nuca no problem, happy to hear that!

    • Nuca

      Nuca

      Mese fa

      @Aleksandra Bouma Alright so I paid more attention to how im holding my shoulders and my neck didn't hurt anymore, I suppose this was the issue. Thank you so much! :D

    • Aleksandra Bouma

      Aleksandra Bouma

      2 mesi fa

      Are you lifting your shoulders off the floor aswell or just your neck? Try to lift your shoulders if so, also do the exercises more focused on using the strength of your ABS and squeeze them

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