6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet / No Equipment I Pamela Reif

"I got no time" is no excuse for this routine! Super quick, really intense and: effective ♥︎ / Werbung
This routine burns like heeellllll in my abs!
▸ 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.
This is easier when you really engage your ab muscles and "crunch" them inwards the entire time.
▸ you can lay your head on the mat, if that's more comfortable. I can feel my abs working more, if I lift my head though.
▸ THINK ABOUT YOUR ABS the entire time :D it's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
▸ for the "Crunch Holds" - it's not a break. Don't relax! Squeeze your abs for 30s straight.
We filmed this video on the Maldives earlier this year :) I totally forgot about it! Glad I found it again, the setting brings back beautiful memories ♥︎♥︎♥︎ I hope you like it!
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.
▸ 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!

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Ella Henderson & Roger Sanchez - Dream On Me 0:00 - 3:02
2. Tiesto - The Business 3:03 - 5:30
3. Max Lean, Lucas Butler ft. Bonny Lauren - Taking Me Higher 5:31 - 7:15
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
Business Contact:
unterstützt durch Warner Music Germany
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.


  1. Pamela Reif

    Pamela Reif

    5 mesi fa

    Maldives Edition - I think that's my new hobby, filming workout videos at the most beautiful places of thew world 💙😅 2 important things to focus on: ▸ 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. ▸ the "Crunch Holds" are not a break. Don't relax! Squeeze your abs for 30s straight. xxxxx

    • Mary Cupcake

      Mary Cupcake

      Giorno fa

      "the crunch holds are not a break" oh dang. I've been doing this wrong the whole time 😅😅😅

    • 0 07

      0 07

      9 giorni fa

      @DarlingInTheFranxxx und wie ist es ?

    • 0 07

      0 07

      14 giorni fa

      Liebe Pamela, Ich frage mich, ob es uberhaupt noch einen Mensch gibt , außer dir der dass schafft wie du.. nach einem halben Jahr kann ich trotzdem nicht 100 % machen. Soll ein Challenge aufgegeben werden, wer das schaft bekommt Belohnung!

    • Rita Kamar

      Rita Kamar

      16 giorni fa

      My neck hurts more than my abs

    • Mad Weld

      Mad Weld

      17 giorni fa

      @aswini giri I wish. I happen to have the same problem

  2. Joanna LozaLi

    Joanna LozaLi

    5 ore fa

    Thank you!

  3. Joop Bonnet

    Joop Bonnet

    9 ore fa

    Nice, but how is this brutal..

  4. malfoy, draco malfoy

    malfoy, draco malfoy

    16 ore fa

    can i do this on my period day?

  5. Vivianne


    Giorno fa

    Day one: it was hard but not that much. I struggled when I had to lower my legs. I will try to update every day

  6. world citizen G

    world citizen G

    Giorno fa

    Did this after a different 30 min workout ended with 4 minutes plank and then I thought I can add 6 more minutes , 🤪😜🤪

  7. Jocelyn Lopez

    Jocelyn Lopez

    Giorno fa

    Wow I’d thought I never cramp during an ab workout🤣

  8. Rick Clémente

    Rick Clémente

    Giorno fa


  9. Elina Nikolopoulou

    Elina Nikolopoulou

    Giorno fa

    I love you pam. No rambling, straight to the point, and super intense.

  10. Alessio Bazzucca

    Alessio Bazzucca

    Giorno fa

    AT the maldive is most good

  11. Twan NL

    Twan NL

    2 giorni fa

    Nice work girl!

  12. Yili Sha

    Yili Sha

    2 giorni fa

    if she says it's brutal, IT'S REALLY BRUTAL

  13. Riley Paige MC

    Riley Paige MC

    2 giorni fa

    Literally exhausted just watching this ! Excellent ! 💕💕💕

  14. Marlena Piaseczna

    Marlena Piaseczna

    2 giorni fa

    I do it ocasionally nad it fuckin works

  15. over clovers

    over clovers

    3 giorni fa

    Yeah pretty brutal ngl

  16. Stephanie Sasso

    Stephanie Sasso

    3 giorni fa

    Thanks so much Hun! This Felt So So Good!!! 😇💜😇💜😇🥰🥰

  17. Florina Bn

    Florina Bn

    3 giorni fa

    I can't do this because of my lower back that hurts bad if I force it like this, but my abs are totally fine with this. So frustrating!

  18. Zahanara Begum

    Zahanara Begum

    3 giorni fa

    Is it only me who can't do jack knife properly ? 🙄🙄

  19. Lilo


    3 giorni fa

    The videos are so great. It’s just the songs that aren’t so good. Choose better ones please.

  20. rose williams

    rose williams

    4 giorni fa

    so this was my first pamela video, im gonna use this as a log of each time i do it, im not gonna do it everyday just a couple times a week hopefully 1st-it wasnt that bad, first half is worse and i couldnt do the planks cos i didnt have shoes on so i kept slipping

  21. Alexander W.

    Alexander W.

    4 giorni fa

    Danke, hat echt Spaß gemacht.

  22. Jonatan Müller

    Jonatan Müller

    4 giorni fa

    brauche bitte schnell sixpack, morgen erstes date

    • Bim Bam

      Bim Bam

      4 giorni fa

      kauft dir keiner ab kappa

    • Bim Bam

      Bim Bam

      4 giorni fa


  23. Bim Bam

    Bim Bam

    4 giorni fa

    wo ist mein sixpack Bier :)

    • Jonatan Müller

      Jonatan Müller

      4 giorni fa

      same bin enttäuscht

  24. Madison Laker

    Madison Laker

    4 giorni fa

    the science behind starfish crunches, please

  25. Jasmine Na

    Jasmine Na

    4 giorni fa

    How much the calories burn?

    • Toasty Mlen

      Toasty Mlen

      3 giorni fa

      it's different for everyone

  26. Einfach einfach machen

    Einfach einfach machen

    4 giorni fa

    I do this every 2nd day. Its my 3th time and its already getting better! I will update how its going: The First Time: I could not get through this. Took many breaks. I got so sore next 2 days so i rest. I did legs and arms instead. The second time: Took many breaks again but wasnt so sore. 3 : I had not to stop the video but only take 3 seconds breaks.

  27. Yojjie


    5 giorni fa

    exercise list?

  28. Smart News

    Smart News

    5 giorni fa

    I didn't know it was possible for 6 minutes to be longer than 10

  29. Francy


    6 giorni fa

    omg this is so hard but it works so good even after a few days!!! When i first started doing this workout it was really hard so i was thinking about change it to an easier one, but i decided to challenge myself and i’m so happy that i made this decision!! After a week it’s still hard and i still can’t go through every exercise without any pause but i feel better and i’ll surely improve. GUYS U CAN DO IT!!

  30. danielle jones

    danielle jones

    6 giorni fa

    im going to be doing this until i get to my goal weight and until im happy with what i see in the mirror & ill keep everyone updated day1- got through, alot of pain and skipped the jack knife crunches day2- got through it did feel more harder than day 1 and i had to pause a few time and tried to do the jackknife crunches day3- got through it, paused 3 times and attempted jack knifes just bent my knee to make it easier for me

  31. Anja Url

    Anja Url

    6 giorni fa

    Could you make a workout video how to cure a hollow back pls 🙏🏼☺️

  32. Hattie Lott

    Hattie Lott

    7 giorni fa

    My core is so weak. Definitely my Achilles' heel. Need to train.

  33. Eva Kozlowska

    Eva Kozlowska

    7 giorni fa


  34. Sara Togni

    Sara Togni

    7 giorni fa

    favourite workout for abs

  35. What Ever

    What Ever

    8 giorni fa

    I've been doing this workout ever since it came out and as much I love it it still feels like 60 minutes instead of 6

    • Mona


      5 giorni fa

      Uve been doing it for 4 months? :o

  36. arianna YF

    arianna YF

    8 giorni fa

    Omg my comment has been deleted. Done it for 6 days in a row now. Feeling really fit and healthier. I cannot see much results yet because of pms bloating. Day 7 : done

    • arianna YF

      arianna YF

      7 giorni fa

      Guys it definitely is working but I'm switching to lilly sabri 6 minutes intense waist workout because I want to lose belly fat but also gain a more hourglass feature so I'm doing lilly sabri hip dips workout and starting her waist workout as from tomorrow as it is more intense and gives you a number of days after which your body will change visually. Good luck



    9 giorni fa


    • Loco 69

      Loco 69

      4 giorni fa

      no same💀 its the hardest part

  38. Ruby Guidetti

    Ruby Guidetti

    9 giorni fa

    guys were gonna look ripped yeyeye

  39. Pamela Mardones Guicharrousse

    Pamela Mardones Guicharrousse

    9 giorni fa

    This is the best video for abs!

  40. Lavinia Ragunath

    Lavinia Ragunath

    9 giorni fa

    im proud to be doing this after the 15 min hiit omgg

  41. Shriya Sharma

    Shriya Sharma

    9 giorni fa

    just don't put ur legs down ..stay in air n it bcms brutal😂

  42. LisaProust


    10 giorni fa

    1) bike crunch with leg lift 2) jack knife (flat /touch leg ) 3) jack knife variation (leave legs or arms up while other return to position) 4) crunch hold 5) starfish (opp arm to leg both extended keeping on air) 6) other side 7) lift head swim high 8) legs up arms in circle back & hug legs 9) crunch hold 10) Russian twist 11) plunk crunch up 12) plank knee to same elbow SLOW 13) inverted v head on mat

  43. Sam AAA

    Sam AAA

    10 giorni fa

    This is such a great workout for people who struggle with time!!

  44. Stefanie F

    Stefanie F

    10 giorni fa

    me: only 6 mins, nice, I'll do 2 rounds ... lol definitely not, already dying after the first one

    • Natalia


      8 giorni fa


  45. Angelina Christian

    Angelina Christian

    10 giorni fa

    This feels like a nap 😂idk what happened to my body it‘s a little bit scared and i‘m not doing homeworkouts since months 😊im going to eat now because this workout made me sooo hungry ❤️Thank you Pamela for this relax Time

  46. Emma Braun

    Emma Braun

    10 giorni fa

    Im a Kind and i do you workouts every day i love it😊😁thanks Pamela 🥰

  47. Hairdryer Girls

    Hairdryer Girls

    10 giorni fa

    Hübsch und topfit!



    11 giorni fa

    Love this workout, but anyone else doesn't feel the dolphin hold in their abs? am I doing it wrong?

  49. Crystal Shards

    Crystal Shards

    11 giorni fa

    How long did it take you to get that defined in your abs and what did you do to maintain them as we all know, girls like us have a harder Tim than boys at maintaining abs die to having no testosterone. I'm always inspired since I started your videos a couple of weeks ago and wanted to also know how long it would take (doing your workouts for two day then a break) for my abs to be more defined? I have the odd snack here and there but apart from that, I'm really healthy.

  50. Annika _

    Annika _

    11 giorni fa

    Today was the first day I could do this without a break. Damn that was a long journey

  51. ana mia

    ana mia

    11 giorni fa

    how much calories does it burn pamela?

  52. FireRipper


    11 giorni fa

    This 6 MINUTES felt like 6 HOURS!!!

  53. gabe cole

    gabe cole

    11 giorni fa

    I worship her. She's a goddess.

  54. fanxytizen


    11 giorni fa

    my neck would have snapped TT

  55. Renata Moraga farias

    Renata Moraga farias

    11 giorni fa

    This burn like helll 🌶️🔥🔥🔥

  56. Anna-Lee Searchwell

    Anna-Lee Searchwell

    11 giorni fa

    Doing a 7 day challenge February 23 Day 1 - death😭.finished and my neck feels like its got abs now might be back later Second time - i am much more comfortable with the exercises than this morning great workout see yall tmr. February 24 - great workout definately feeling the burn. February 25 - hey yall i just finished my workout and i'm feeling better than ever. Starting to feel the abs coming along👍



    11 giorni fa

    I am an intermediate but i still can't beleve how could these woman doing all these workout for 6 min???? is she has a neck or not???? or may be surely neck become machine.... hats off pamela :*

  58. Mira Rim Swe

    Mira Rim Swe

    12 giorni fa


  59. MOMing Gala!

    MOMing Gala!

    12 giorni fa

    Just by looking at it, i feel tortured already 😆😆 I admire you for this! ☺️

  60. Reddit tea

    Reddit tea

    12 giorni fa

    I decided to do this for a week just because lmao. My scale is broken so here’s some beginning measurements: waist 27.5 Inches and hips are 34 inches I’m on day 4 rn and let me tell you I am *sore* I’ll tell you my final measurements when the week is over.

  61. hakdug


    12 giorni fa

    hi! is it okay to work out when sore? I always do a warm-up before and a stretch after. I worked out 2 days ago and took a rest (cool down stretch) yesterday, I was wondering if I can workout today even if my legs and core hurt a little bit. I can work out as I can handle the pain but I’m worried if it’ll worsen afterward.

  62. A. Od-Reszki

    A. Od-Reszki

    12 giorni fa

    Play suffocation background to be "brutal". Proven it works.

  63. Einfach einfach machen

    Einfach einfach machen

    13 giorni fa

    Does she only train at home or does she go to gym? I wonder if you can get that body from home workouts only. Trainiert sie nur Zuhause oder geht sie auch ins Fitnessstudio?

    • SANDIK


      12 giorni fa

      Beides. Ich glaube sie arbeitet auch im Fitnessstudio, nicht sicher.

  64. Mesquita Prasetyo

    Mesquita Prasetyo

    13 giorni fa

    Can anyone tell what shoes she’s wearing? Always so distracted by her shoe collection lol

  65. miranda


    13 giorni fa

    My body has officially passed away My muscles no longer function I am deceased

  66. Paula Rackley

    Paula Rackley

    14 giorni fa

    Wow she’s so pretty! ✨💕,also a very pretty place ✨💕💕✨💕

  67. Anh Khang

    Anh Khang

    14 giorni fa

    Proud to be trained with a Dortmund fitness coach ❤❤❤

  68. Sadia Obaidul

    Sadia Obaidul

    15 giorni fa

    have any beginners done this workout? how was it for you?

    • Iona Andrews

      Iona Andrews

      12 giorni fa

      It's hard but gets easier

  69. Lauren Koch

    Lauren Koch

    15 giorni fa

    oh my gosh, this is killer try doing it without stoping. This workout gave me a 6 pack no joke!!

  70. Francheska Salazar

    Francheska Salazar

    15 giorni fa

    my neck left the group

  71. Josué quilherme

    Josué quilherme

    15 giorni fa


  72. kelly


    15 giorni fa

    when “let’s get down to business” starts halfway thru starfish crunches i go from 🥵 to 😡

  73. Reddit tea

    Reddit tea

    15 giorni fa

    This was a leg and ab workout for me lol. My legs and abs are the same level of sore.

  74. Didi Top

    Didi Top

    15 giorni fa

    What am I doing wrong that Dolphin Hold feels like a rest? 🤔

  75. Scarlet West

    Scarlet West

    15 giorni fa

    We all know how hard this is but is no one gonna give us some progress updates 😳

  76. Kodi


    15 giorni fa

    Hey Siri off

  77. Serien Girl

    Serien Girl

    16 giorni fa

    The "spider plank" always kills me ... XD

  78. Rita Kamar

    Rita Kamar

    16 giorni fa

    My neck hurts more than my abs

  79. Nancy Klatt

    Nancy Klatt

    16 giorni fa

    Wenn das workout so geil ist, dass man es zweimal hintereinander macht😍

  80. ethical whined

    ethical whined

    16 giorni fa

    Don’t forget to breathe

  81. It'zzz Stormy

    It'zzz Stormy

    17 giorni fa

    Ill update yall (i also do one Chloe ting ab workout for 10 mins as well ) day 1: i was BURNING and took so many breaks!

  82. ayn iqa

    ayn iqa

    17 giorni fa

    day 1 ✅

  83. Angel Marie

    Angel Marie

    17 giorni fa

    4 minutes in and I'm dying💀🥵🤣

  84. Mad Weld

    Mad Weld

    17 giorni fa

    All the hours and minutes you put into these is worth all the time you can possibly feel, feeling proud.

  85. Bea Sangalang

    Bea Sangalang

    17 giorni fa

    All i can say is "Shuta ka pamela, teka lang" 😭😭😭😭😭

  86. Mad Weld

    Mad Weld

    17 giorni fa

    I could feel my abs hurting so much they were tickling as they were being exercised and not in a good way

  87. Stormcloud


    17 giorni fa

    this is kinda easy ngl

  88. Luisa Krawczyk

    Luisa Krawczyk

    17 giorni fa

    Hi Pam, how exactly does the dolphin hold train our abs? I haven't seen it in any other ab workout before. Seems more like a shoulder exercise isn't it? Thanks and love your videos

  89. kexuan sha

    kexuan sha

    18 giorni fa

    Me : 6 minutes can’t be that hard *opens the video* Pamela : so you have chosen death

  90. TreyParkersBitch


    18 giorni fa

    Did she have her colon removed

  91. Johnny Galke

    Johnny Galke

    18 giorni fa

    Alright six pack here we go ... cracking a beer open ups 😅

  92. Sandra Vucel

    Sandra Vucel

    18 giorni fa

    Sorry if i made you jelouse

  93. Zee Tu

    Zee Tu

    18 giorni fa

    was wondering why this was in my "Favorite workouts" I know why haha

  94. Mae-Lyn Nguyen

    Mae-Lyn Nguyen

    18 giorni fa

    February 16 ✅✅+gym February 17 ✅✅+gym February 18❌+gym February 19 ✅✅+gym



    19 giorni fa


  96. Awesome dudu

    Awesome dudu

    19 giorni fa

    this is the best abs workout ever!!!

  97. FitnessPhreek


    19 giorni fa

    This was indeed brutal 😆😆Made me feel almost (un)fit😅

  98. johanna


    19 giorni fa

    literally 2nd line of the background song: "take a break!" me, one second into the video: what a great idea!

  99. Huma Choudhary

    Huma Choudhary

    19 giorni fa

    You got this figure with how many years or months ? Am with 65kg and my height is 5'1. How soon i can get it if ideally i do everything exercise and diet control , any idea how soon i can get such lean body ??

  100. Gary Thompson

    Gary Thompson

    19 giorni fa

    Jesus 😩👍🏼👍🏼

Il prossimo