10 MIN TRAINED WAIST - Medium Level, for toned side abs / No Equipment I Pamela Reif
Finally a MEDIUM Level workout, that is not soooo difficult :) we will train the side parts of our tummy: for a trained and toned waist ♥︎
This routine focusses on ab exercises, that target your obliques. All kinds of side crunch variations (I think I got really creative here haha) and a couple of (easy) side planks for the ultimate burn.
IF YOU WANT TO: you can also do the hard side plank version (not on your knees, but on your feet).
Have fun with this one & tell me how you like it!
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No Equipment necessary, no breaks and not much space needed :) If you need a break tho - take it! Just don't quit!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ 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
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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. Matt Maeson, Seeb - Hallucinogenics (Seeb Remix) 0:00 - 3:40
2. Balcony - He Don't Trust Me 3:41 - 6:09
3. JC Stewart - I Need You To Hate Me 6:10 - 8:39
4. Goody Grace - If I Want To 8:40 - 11:13
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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.
who's ready for some EASY side planks & an EASY star fish haha? Nah they are nut eaasyyyy, more like Medium Level :) Still very effective and intense, but not on a "I'm gonna collapse" level. Let's train that waaaaiiiist 💜 xx
Not too easy🤔
Love you You are my inspiration
It’s really Not Hard But i like it
Thanks beautiful, your workouts are absolutely a burner, like I feel like my neck is in a blender but that was a hit Keep up the great work Pam.Xx P.s can’t wait to see more of you workouts.😘💕 Also I would love for you to do a core or live full body sweater.
I don’t like side planks at all 😂♡♥︎
ugh i loooove that the ring around the countdown always fits her outfit. it’s such a nice detail 💛
♂️ . . . . Fan from 🇮🇳 Lost of love and wishes.....
details!!
Details are important! ✌🏼
Wow never noticed 😀 interesting 😊
That's just a coincidence... It always matches the thumbnail
Please, don’t ever stop waving at us at the end of yur workouts.
It had to be said and it was said
Then watch the 10,000 hours song workout 😭
Yeah ryt, nothing is quite so satisfying
Literally the thing that keeps me going^^
way ik
This workout feels like 10% cardio 30% strength 60% coordination
My best ist strenght. 🙃Your?
Core stability is key
Ikr which is sad cause I suck at physical co-ordination and I have really bad anxiety so most of my time is spent getting it ryt
just a quick reminder: She does that for her living so don't compare yourself to her. You are perfect the way you are
Thank you 🙏🥺
body positivity!!
It actually helped! Thank u 💖✨
I don’t think she does workouts or these video for her “living”. She grew up in a wealthy family and she loves working out, hence her body and strength.
hey, This workout is for a smaller waist?
Round 1: neck is hurting more than waist, Round 2: leg is hurting more than waist Anyone can relate? 🥺
literally me the whole time, feels like my neck is going to have abs
Brooke Robinson hahah 😂🙌🏻
When I can't feel it in my abs, I remember to suck in my stomach and tighten everything while continuing to breathe and hold😂 it's a lot of work... but definitely still get neck pain.
same hahaha
My arms are hurting more
I love how she didn't write "small/tiny waist" but simply and most inclusive "trained" you're the best pamela💞
Ikr?! And she’s so lovely, putting people of all sizes and races in her insta highlights!! She even said in her lower and workout that she was putting it off bc ppl advertised it as lose lower belly fat, first thing in the description bc she can’t reduce. we love pamela and our trained waists ❤️
well doing ab workouts won't get you a small waist. building the muscle (obliques) will actually make your waist bigger, hence why she said "trained" and not small. it's not an inclusivity thing
Sooo will this workout make my waist bigger as well or will it get „smaller“ I am confused😅 I really want a smaller waist🥹
@@timeahutter8800 literally no. i do her ab workouts and i lost a few inches off my waist already :D if u have fat on ur stomach, it will make it disappear, i swear. don't worry and workout away!!
This design blew my mind. I wish I knew about inwaist before.
So true.
I love how she doesn't have any intro and just starts right in bcs I d have to go and skip it everytime I'm gonna make the excersice
Same here. I like her exercise, straight to the point.:)
SAME✋🏾.
Who else waited for "well done"
Always!
You know the drill 😂😂👌🏾
well, who didn´t... 😂😂
1. Sitting cross crunch right 2. Sitting cross crunch left 3. Russian twists + 3 pulses 4. Easy starfish crunch 5. Lying side crunch L 6. Lying crunch + straight leg L 7. Lying cross crunch L 8. Lying toe reach L 9. Easy side plank L 10. Side plank + rotation L 11. Side plank + knee crunch L 12. Lying side crunch R 13. Lying crunch + straight leg R 14. Lying cross crunch R 15. Lying toe reach R 16. Easy side plank R 17. Side plank + rotation R 18. Hold + knee crunch R 19. Plank + hip drop 20. Plank + slow spider 21. Elbow plank DONE!🥳
😂Thnx dude u always comment this
thank u🤍
Thanks! It's really helpful!
tysm
OH OK 2 MORE EXCERCISES
I wish I knew inwaist before, absolutely great
Pls do more medium level workouts, the level is just perfect since I'm sometimes struggeling with the intense ones, but begginner is easy
I started doing Pam's workouts when I was very unfit and just did what I could and have been following her plans for 8 weeks now and now I can do so much more! So just do what you can and the results will come! 😁
she does do some, she has her beginners abs, and she has a whole playlist of beginner workouts if you look on her page but to work up to pam you should do Madfit because she’s rlly good x
Katie Fraser Yeahhhh!I think it is better to do Madfit’s workout first before Pamela’s because Madfit ones are more like medium level
@@moafoodie2102 I actually started with Pam's then started doing Maddies😊 I think Pam made me appreciate the breaks that Maddie has 😅
Thelca Arendsen Me too! I have much satisfaction after Pam’s workout than Madfit ones
cant wait to do those easy side planks...instead of constantly collapsing when doing actual ones...thanks pam
Ya! It's a great variation
I'm the opposite. the 'easy' side planks are super hard for so long. i can do the regular planks fine
@@KibaSakuraLove yeah i can do neither
My waist doesn’t hurt but my arms and shoulders!!!
Damn same here!I thought I was the only one.What do you think?Is this normal?
For me it’s my neck haha maybe we should engage more our abs and train our upper body more too
Guys if it’s the neck that’s hurting, you are straining your neck. If it’s the arms and the shoulders then you’re not using your waist and abs duting the exercise. The abs should be engaged as it is our target, and it should ne the one burning after the exercise. My sides really did hurt. Go girls!!!
@@mic020792 my butt hurts lmao
During the side crunches and all that, don't engage your legs. Leave them resting and focus on engaging your core. I found it working best.
I don't know how someone could dislike this- Pam is helping people to stay fit for free!!
When the lyrics say "I ain't no beginner..." You know it's gonna be hell.
kzhead.info/tools/RAVDwRGQGpGJeuMAY6dA1A.html?view_as=subscriber
Hey can u please tell me the name of your workout Spotify playlist I really need some good songs to workout
@@ines1857 you can checkout pamela reif's playlist, it's called "Get Active by Pamela Reif" I usually check that for good music. Aviencloud also has some hidden gem songs. I'm just a wonderer in youtubeverse, I don't have a playlist. At least, as of the moment.
@@mewikim thank you ❤❤😍
@@ines1857 no problem 😉
PLEASEEE DO A 10 MIN 11 LINE ABS WORKOUT (10:47 ohhhh that hairflip thooo😍)
Proof that she is a real barbie💗😍
yess we need!
I really like the background music in this workout also who else thinks Pam is literally Barbie with abs
Meee
Me too
LMAOO
Mee ❤️
Can I just say that the combination of this after the Tummy Torture video is pure evil and makes this once pleasurable ab video feel like hell 🥲 Love you still ❤🩹
Something is wrong. The side planks feel like a rest... Wow I never thought that I would say that 😂🤭
WOW! That just means you are STRONG!! You go!
"Well done" move on up we gotcha 🤗
How girl?!!
Are you sure you are engaging your core?? Or whatever that is supposed to be engaged??
When you've gotten used to her normal workouts the mediums start to feel so much easier. Good job on all the hard work!
lmaooo her checking her abs at the end is me after one exercising, wondering if I've got a sixpack yet
This trained waist workout relaxed my waist.😊😇
waist: 27 inches ~ WEEK 1 ~ Day 1: ✅ my neck really hurts Day 2: ✅ my waist was so soreee! Day 3: ✅ it's getting easier!❤ Day 4: ❌ rest day Day 5: ✅ Day 6: ✅ it's getting easierr! Day 7: ❌ rest day ~ WEEK 2 ~ Day 8: ❌ Day 9: ✅ i hate plank + slow spider Day 10: ✅ Day 11: ❌ rest dayyyy (i ate a lot) Day 12: ✅ i feel so tired today idk why Day 13: ❌i'm tired (tmrw is the last) Day 14: ✅ waist: 26 i lost an inchh! i'm glad that i finished this workout for 2 weeks BE CONSISTENT GUYS!❤👌 edit: i stopped doing workout and i've been eating a lot these days :
Please reply with a final waist length.
@@omishasharma1048 i'm not done yet lol
you should not train the same muscle group two days in a row. Just make at least one day break.
@@sabrinastyblova yeah i know but i forgot that i should start on monday but i did it on sunday so i got confused
@LiveYour LIFE yah thank youu❤
Who else is watching this just to have a look how many horrible exercises is does include?💜
yup also im such a tiny youtuber and just uploaded a new video? do u think u could sub? dw if not tho xx
Please follow Liza Soberano on her instagram. She's part of top 10 most beautiful faces in the world for 2020. Thanks
😂😂😂
tom oliver hahahha me
Haha me 😂
Arms: ow Legs: ow Literally any part of the body: ow Abs: ?? feelin' refreshed
starting another year with pam, so gratefull for your video ❤
My neck is hurting like crazy 😞 But I felt my waist too 😇
Please follow Liza Soberano on her instagram. She's part of top 10 most beautiful faces in the world for 2020. Thanks
@@jl5979 no
You should be careful with the positions, work and focus in your core and try not to do it with your neck. I used to have the same issue, try her abs for beginners workout, it has less positions that can harm your neck
I used to get neck pain the first time I tried her intense stomach exercise. Based on my experienced the reason why you get neck pain because your stomach/core is not strong enough yet. So instead of using your stomach/core to do the work for crunch you use your neck more without knowing it. That’s why you get neck pain. So my advice, focus and control your core/stomach. Start with a slow crunch with maximum rise during crunches put your mind to it. Do not rush. Next, support your neck. Put your hand behind your neck just for support but don’t use this to help you go up for crunch do not cheat. Remember your core is the one will do the job. That is why you to focus and do the control. And after 3 weeks of your exercise... examine yourself and see if you still have pain without supporting your neck by your hand. Don’t forget proper positing during the entire workout though. If no pain, it means that your core started doing the job.
Remelyn Flores thank you
She's literally the best of her kind!
kzhead.info/tools/RAVDwRGQGpGJeuMAY6dA1A.html?view_as=subscriber
Pamela, I just want to say that for about two years now you've helped this 33yo momma of two stay fit and toned. Thank you so much! ❤
I always imitate her “well done” because “well done” is part of the workout
Sameee
Ahshshhsjs alwaysss i do too
Yup
Working out with you daily has become an obsession and you never ceases to keep motivating me with all your uploads and insta stories ❤ ❤
You know l sometimes do her workout twice a day 🔥
Sameee, im always looking forward to working out bc of her and her workouts
i follow her workout plan and tbh I reallllllllllyyyyy do not like rest days. Her workouts are so fun!
TRUE
pamela working out in the insta story is itself a motivation...
let's TRY！！！
love ur channel
Day1:✅ Day2:✅ Day3:✅ Day4:✅ I'm not feeling well today, but I did it ✌🏻 Day5:✅ little results 🤩 Day6:✅ Day7:✅ I love this one And I finished seven days. I can see the results. I want to start another exercise in addition to this
The results is great or no??
I managed to do this without a break! I'm so happyyyy🎉😂❤️
Hey there! If you don't have any motivation for this workout it's okay I just wanted to let you know that by doing 2 of Pamela videos 4 times a week with healthy nutrition I lost 1kg I'm proud of myself and everyone deserve to feel that way 😘 Good luck🏆
How long did that take you
Everyone stay healthy. No matter what, You are doing great and you are beautiful in the way you are! Take care. 💕
How can she look so calm after this workout 💥😵
Day1(15/4/23):done Day2(16/4/23):done Day3(17/4/23):done Day4(18/4/23):done
Pamela,I love all your workouts and have been consistent with the all the work out plans, but can you please make an video focusing on that lower ab or the belly pooch area. Thank you ❤
True. It would be amazing!
I was just thinking this, we need a video like that!!
Yes !!
Girl! Most of her videos target that! She just doesn’t market it that way!
After three weeks of Pams workouts I can see an perfect improvement !!!Thank you so much
Mariia Gryn i discover her since end of the month last year. And I am strictly a home workout person due to time constraints. I see results and having abs too but not a lot. I don’t like too much abs. Overall I would say reached my body goal by doing her workout consistently.
Anyone ele who can't organize their body at the Lying cross crunch? Just me? oh ok.
I didn't really feel this workout in my side abs its more like a leg workout for me :D
Bro same I don’t understand
Same, i think we're doing something wrong
Same here but I also have really heavy legs. Ill see tomorrow if my sides felt it
partly u have to feel it in your leg, meaning side booty. It is also a leg exercise but you NEED mind muscle connection. Think about your side abs the whole time, do this workout very slowly and controlled and squeeze your side abs!
U don’t do it right
Pamela's workouts are really awesome that she's making the songs she plays more popular!
Doing this as my morning workout right now♥️
Hiii pls say did it work
This is the first time in my life I kept being motivated doing sports for more than 3 weeks now lol. I actually really enjoy it! Thank you Pam! 😍
I have the feeling that I also trained my legs in this Workout, because of the many up and downs with the leg
YES!!I absolutely LOVE medium level workouts! I don’t have a core that’s enough strong for the advanced workouts, but beginner seems too easy for me.Please make more of “medium level workouts!” (For example legs, arms, butt) I love your channel so much !💞❤️
Aλεξάνδρα Σ. Her old Arms & Core Workout is a good Medium Level I think :)
For those people out there that is struggling to do workouts yet still motivated to do it, I truly salute you! Your hardworks and all your efforts just to take care of yourself will pay off! It is not easy but I know you can do it! 💖💖
Pamela's neck>>>
who is here in week 20? Its Friday, this is the last Workout for today! You got this!
She is such an inspiration, thank you Pam for eveything! 🥰❤
I can already feel it burn just from watching!😂😂😂
Okay, there’s something I have to say: I love this workout!! I never thought I’d say this, but it is awesome! The exercises are just perfect, the music good and it’s even for free!! Thank you so much Pamela🤍✨
Me pretending to not understand the movement to take a break 😂😅
I've waited for this workout for so long! Thanks, Pam!
I’ve been feeling so good in my body since i started your workouts. Thank you so much!
Who made it to the end today? Was so hard, my abs are on fire, I am dripping sweat, but now I feel so amazing 😄🥰🥰
I am so proud of myself now i can do pam's workout without stop!!!😭
Woowww!! You are so strong, you should definitely be proud!
This was the fastest workout I have ever done! Felt like 2 minutes.. I am so happy to see my progress 🤩
Pls do more medium workouts! I love them so much because they’re not too hard and not too easy. Just perfect ❣️
your taste for the songs its just perfect.
Week one: Day 1 Day 3 Day 5 (+ hula hoop 10mins 4x/ a week+ no sweets) After week one: Week two: Day 1 Day 2 Day 3 (+ hula hoop 10 mins 5x/ week+ no sweets) After week two: Week three: Day 1 Day 2 Day 3 (+ hula hoop 15 mins 4x/ week+ no sweets ) After week three: Week four: Day 1 Day 2 Day 3 (+ hula hoop 15 mins 5x/ week + no sweets) After week four:
Finally found an ab workout that doesn't hurt my back, thank you so much Pamela! :)
i was literally doing her muffin top workout this morning and i was like "crp this is so hard" and literally 6 hrs later i get this wOw ily pam
Armyyyyyyy🌚🌚🌚
@@IDK-kf2px ayy purple uu xx
@@tanisha8322 and I love you
@@IDK-kf2px ahah ly tooo xox
does this work for love handles?
JUST FINISHED THE HAPPY MONDAY OF WEEK 7!!♥ I'm doing your workouts for a few weeks now, but I decided to start working with your plans now, starting with week 7! I feel amazing and can't wait to continue tomorrow! THANK YOU PAM!!♥
9:10 love your abbss. I wish i could have them without doing any exercise. 10:47 ooooooo!!!! That hair flick was soo pawsome
I love that the colour of the timer matches her outfit! Such attention to detail so cute 💕
I honestly enjoyed this routine, it’s not too hard but you still have to put effort in it! And time was over so quickly
hi Pam!! I appreciate your workouts so so much! Just wondering if you would consider putting a 5 second timer to transition between certain moves that take more time to get into (for example: going from sitting down to stand up or switching sides on the mat). Thanks :)))
Mission accomplished. It's amazing this waist cincher!!
Pamela bless your soul. You are the only one I know that will post these amazing work outs. Whenever I do then I legit am dying and have to pause it because no commercial breaks 😭 thank you Pam !!!! ❤️🥰
i love how the songs she used are sad, u start thinking about someone u miss and boom workout done.
her abs literally called me fatty in 36 languages
fat doesn't mean bad, as long as you maintaining a healthy weight according to your height. Workout because you love your body and you want to nourish it, not because you hate your body. ❤️❤️
@@oindriya It can't be said better
New subscriber's here. Sweat a lot. Love it 🥰. Thanks for your video. 😘
Thanks Pam! You've made my lockdown productive and positive. Keep up the amazing work. There is no one on youtube as professional as you.
if youre looking for an answer if it works then here i am to tell you that EVERY workout works so go and do it!!!
Good lord the burn is REAL
10th Day: Wooh, this one was doable. Thank you, Pamela Reif!
Imagine getting a heart from Pamela, that would really motivate me from keeping up with her workout. 😅
Me: Finally masters the starfish crunch after a year of Pamela workouts Pamela: *releases easy starfish variation
You’re so detail oriented and that’s what makes me come back to work out with you over and over love u Pamela
Her workouts are the best I have found on KZhead. She really has helped me to get in shape! And I love her editing and the fact she's not talking.
Like we renamed the Jack knife, we should rename the starfish the Pam-fish
She did it. But I can’t remember which video was.
The Jack Knife has its name right because it hurts lile if you were being stabbed
Thank you Pamela for a medium level workout.... Was really looking forward to it
Hey Pamela I love your workouts so much they help me so much and make me feel amazing. I know you might not see this but I would love if you could do an ab workout mainly for the lower abs sometime in the future.
This is insane, I started working out with pam like 5-6 months ago and this workout was literally almost impossible to do for me. Now it`s too easy. Anyone else who`s struggling out here, you got it!!!!
I don’t know why but this is my favorite workout of yours Pamela! 😀 Thank you for making these videos! 😇
This workout is super cool!!! Thx for making it!! 😊 Pamela could you please make a 15 mins massive cardio workout with jumpings and easy elements like on an aerobic lesson? Thx in advance! 😘
By the last round, I was just praying for it to end already... lovely workout 😍
I've been doing this workout for 8 days and I can already see the difference thank you very much pamela I'm a fan 😘💕❤️
Have you seen results?
Pamela, your workouts are something similar to the glimmer of miracle😻 as they’re truly worthy and efficient for the body progress! I’m gratuitously thankful to your astonishing zeal for creation & for your irreplaceable motivation for making your channel always bustling🤩☺️💪 It’s such an amazing case for everybody to feel their forces and inner capabilities with getting stick to your trainings and keeping improving athletically😄🙌 Thanks a lot! XOXO ✨
I’ve been doing your workout lately at first, I’m was really dragging my ass off to do your workout but now it becomes part of my daily routine! ❤️
Ur so pretty pamela 😩 and ur exercise are really effective
Pamela, I used to do some of your workouts with the volume off. I stopped watching you for a long while and now that I am back, I am glad to see that you have excellent music. Great job!!! With the music that you use, I feel more motivated to do your drills. Thank you so much You are my favorite fitness trainer!
Thank you so much for this workout!! It was a lot of fun!!! And I love it wasn't a hardcore difficult one. I do much prefer it when the workouts are medium because I can then focus and concentrate on the right form, rather then trying to desperately keep up with you and neglect proper form!! Was waiting all week for this!!!❤️
Yes girl! I have loved all these since week 1!
New fav !!! I love everything about this video
I want to inform you guys that i am on week 7 of 2021 but i am working out since June 2020 but was never able to complete all workouts assigned on a particular day by PAm... This is the first time... I am so proud of myself 😀😀😀😀😀😅😅
This is my favorite workout by you, never get tired of it