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10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif

Pamela Reif
2023 ж. 24 Мау.
3 012 224 Рет қаралды
Жүктеу

Train that stubborn lower part of your belly ♥︎ / Werbung
Including breaks, different camera angles & 3 harder options, if the Beginner Mode gets too easy for you!
In this video, I combined core exercises, that focus especially on the LOWER part of your stomach. 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!
2 Rules:
▸ 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.
▸ 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! ♥︎
__
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
__
▸ 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. Alex Gaudino - Don’t Talk To Me
2. Timmy Trumpet & Alle Farben - Good Morning (ft. YOU)
3. Leigh-Anne - Don’t Say Love
4. Burna Boy & 21 Savage - Sittin’ On Top Of The World
__
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
__
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.

Пікірлер

  • i will never underestimate "beginner" word from this channel. Anyway, thank you so much for the great workout

    @kuntumkhoir353@kuntumkhoir35310 ай бұрын

  • Love these kinds of friendly abs workout. I find it more effective than no breaks and trying to breathe onto the next exercise.

    @simplymiya3820@simplymiya382010 ай бұрын

    • ​@@MdoubleHBx💀💀

      @sway1623@sway16239 ай бұрын

  • The fact that we get free workout videos on KZhead by Pamela is truly a gift 👏👏👏

    @AriAbuko@AriAbuko10 ай бұрын

  • Love this. Can we get more beginner friendly workouts.

    @rissasworld@rissasworld11 ай бұрын

    • Exactly. Her beginner level is my intermediate

      @aureliabiscal7399@aureliabiscal739911 ай бұрын

    • She already has beginner workout playlists, you should slowly work your way up

      @madeline569@madeline56911 ай бұрын

    • If you go down her playlists - she's got a beginner friendly playlist with 73 workouts in there.

      @1ulii@1ulii11 ай бұрын

    • Remember: what doesn't challenge you, doesn't change you

      @madeline569@madeline56911 ай бұрын

    • I mean she's pamela

      @pratimalimbu9401@pratimalimbu940110 ай бұрын

  • Loved it! Not only for beginner, it’s more focused on the movement and felt less rushed than others videos👏🏻 Thank you Pampam 💜

    @Lauurence08@Lauurence0810 ай бұрын

  • Who else is lying down in bed watching, and thinking they would do this later? 😀😂😀

    @horatiokim7141@horatiokim714111 ай бұрын

    • Not me apparently

      @levi6955@levi69557 ай бұрын

    • Just u

      @melinapetta33@melinapetta336 ай бұрын

    • Me

      @Rose_bug@Rose_bug6 ай бұрын

    • me rn 😂😂😂

      @3to4xvr@3to4xvr6 ай бұрын

    • X 10:27 q že

      @katarinahuslova4667@katarinahuslova46676 ай бұрын

  • Everyone else: "it's so easy to do!" Me: *dies in every workout no matter what level*

    @floralwisterias.@floralwisterias.10 ай бұрын

  • The way she smiles at us every moment gives me hope and motivation. I've already seen and practiced according to many people on yt, but Pamela is different and a hundred times better. Pam, thanks to you I don't have to be ashamed of my body anymore, you're great.

    @tereza4176@tereza417610 ай бұрын

  • Oh wow! This made me reaaallyyy concentrate on the lower abs as we have breaks between the exercises. And also love that you show us what to do next ❤️

    @jacqueline1174@jacqueline117411 ай бұрын

  • The fact that we get free videos from Pamela on KZhead is priceless ... Keeping education and knowledge alive 🙏🙏🙏

    @Jouhatsu-oi5qg@Jouhatsu-oi5qg10 ай бұрын

  • veteran here, these beginner workouts are also great in a situation like mine, after a break of many months due to some health problems, it's good to start over a bit more slowly. love it!

    @BonnieCassel@BonnieCassel4 ай бұрын

  • Okay so i am taking this risk!! 1 like: 5 crunches 10 squats 10 sec plank

    @writingobsessed123@writingobsessed12311 ай бұрын

  • I extended each exercise a few more sec to avoid breaks...new fav! ❤️💪🏻

    @tanisha_267@tanisha_26711 ай бұрын

  • THANK YOU PAMELA you helped me a lot with my body & your Workouts ARE INSANE 🔥❤

    @_sanaex_@_sanaex_11 ай бұрын

  • Thank you so much! The more beginner workouts, the better! Some ideas: another 15 min beginner ab workout, a 10 min beginner ab workout, a 15 min booty workout

    @melle5218@melle521811 ай бұрын

  • Summer Body is incoming!! 🥵😮‍💨 Love the slow burn in my abs! ♥️

    @snkrsmel@snkrsmel11 ай бұрын

  • Who's watching this at night and want to try it now before the morning comes 😂❤❤❤

    @natasha6431@natasha643111 ай бұрын

  • I feel like this is one of the rare videos, that is actually made for beginners 😂 Thank you Pam!!

    @scarontop@scarontop9 ай бұрын

    • I don’t think some of these are beginner friendly. Some of them are really difficult if you have no ab strength.

      @Entrapturing@Entrapturing8 ай бұрын

    • Yeah, lifting the hips like that is definitely no beginner move. This and the candle, I could pull off about 20 years ago, but not now lmao

      @HappyPhantom668@HappyPhantom6688 ай бұрын

    • Yeah kinda, lifting legs without enough abs strength could lead to a big lower back injury. If these exercises cannot be done with proper technique, which for beginners can be hard to expect of... you could end injured. Even though, is a great workout for those who can properly do it.

      @user-if9fm8yy5t@user-if9fm8yy5t6 ай бұрын

  • Slow and Controlled...my abs are feeling TIGHT & TONED...I definitely felt the burn....this was AWESOME! THANK YOU!

    @i.s.3001@i.s.300110 ай бұрын

  • This view gives you summer vibes! I love it! ❤️ And the workout is amazing as always!

    @jennypsarra@jennypsarra11 ай бұрын

  • *Although I only practice yoga online, these exercises are really helpful to me. You are the motivation for me to set up my own youtube channel and bring positive energy to everyone.*

    @dsfz853@dsfz85311 ай бұрын

    • Hi you are very beautiful ❤❤❤❤❤❤

      @Will-lv5cz@Will-lv5cz9 ай бұрын

  • Been working out for a few months now with almost no results, but ever since I discovered Pam’s videos I realized I haven’t been working out hard enough. This burns like hell, but I know it’s gonna be worth it.

    @HappyPhantom668@HappyPhantom6688 ай бұрын

    • Do not give up!

      @lydiahaar9760@lydiahaar97603 ай бұрын

    • have you seen results yet :)

      @jackiebigelow8225@jackiebigelow8225Ай бұрын

    • @@jackiebigelow8225 Nah... I struggled too much with keeping workouts consistent, but I've been following a more focused beginner calisthenics program by a different KZheadr for a month now. I can tell I'm getting stronger and have more stamina, but I don't really see any changes on my body yet

      @HappyPhantom668@HappyPhantom668Ай бұрын

  • Wow,what a beauty of your calm mind while the exercises. Beautiful 💪🏻👏

    @meditationnature669@meditationnature66911 ай бұрын

  • Her beginner workout is already extreme for me! But im loving it! Pushes me to work it out more!! ❤

    @Hatchi9817@Hatchi98175 ай бұрын

  • Love the begginer workouts, always good for when one is tired or been on a long brake for some reason. ❤

    @21fuckthesystem@21fuckthesystem10 ай бұрын

  • Yes! I love the focus on form instead of speed, the short interval breaks, and a preview of the next move. Keep it coming!

    @sarahhunter3486@sarahhunter348610 ай бұрын

  • Hi, Pamela Reif. I've been following your workout routines for a while now. I love that you finally give a preview of the next move with the short breaks in between. It helps with the positioning and preparation without wasting so much time. Hope you keep it up. Thanks!

    @DChikaru@DChikaru10 ай бұрын

  • Thank you so much for this! I was so excited for a beginner lower abs. I had a c-section a few months ago and I have no lower ab strength anymore. This is perfect for getting them back.

    @jenreynolds200@jenreynolds20011 ай бұрын

  • Best feeling ever when you feel your abs are on fire 🔥 thank you so much

    @My-ei8je@My-ei8je11 ай бұрын

  • Bitte mehr Beginner workouts 😍 motiviert mich so gut :)

    @sarahdiederichs2920@sarahdiederichs292010 ай бұрын

  • This is absolutely the best abs workout video that I ever tried.This is so effective.

    @Laurelinlondon@Laurelinlondon7 ай бұрын

  • Perfect as always, i follow her for years and she works brilliant! The only thing to complain is the music, maybe something with less lirycs or other style should be great. Thanks ❤

    @user-kj6cw5xx3u@user-kj6cw5xx3u10 ай бұрын

  • This is a perfect workout to do both as a beginner or more advanced❤🎉

    @Familyontheroad_@Familyontheroad_11 ай бұрын

  • Loved the breaks and previews.

    @MiaCosco@MiaCosco10 ай бұрын

  • I have been a bit slack with working out recently, and this is a nice bridge back up to regular Pam speed! Loved every exercise.

    @minorcadence1@minorcadence19 ай бұрын

  • Love that you added the 10 second break in between. Love this workout 😄❤️

    @nikolasinger2276@nikolasinger227611 ай бұрын

  • Loving this routine and it’s mode with the breaks showing you what to expect so you can get in position. Thank you Pam Pam

    @agbeyekeruth4455@agbeyekeruth445510 ай бұрын

  • thank you for this! begginer friendly and so easy to follow!

    @shanelozano8307@shanelozano83078 ай бұрын

  • Done with this workout. Love the new format! But I replaced the breaks with ab hold and it was 🔥. Thank you, Pam for all that you do for us🫶🏻✨

    @feic9922@feic992211 ай бұрын

  • Loved this one so much! I finished it alll, didn't skip a thing. Feeling so so amazing.

    @prachivalechha7252@prachivalechha72526 ай бұрын

  • Love this included in my weekly fitness routine😊

    @ecekkocer@ecekkocer9 ай бұрын

  • Much needed lower abs workout ❤❤

    @mehta2812@mehta281211 ай бұрын

  • the first song really fit tho me everytime I do Pam's Ab workout: DONT TALK TO ME

    @himeldakhairunnisa1353@himeldakhairunnisa135311 ай бұрын

  • Love the option of harder mode and the top camera angle, ❤️

    @yanhuantan4083@yanhuantan408310 ай бұрын

  • I really love this form of video with littles breaks to help watch the next exercise!

    @julianabernacchia4095@julianabernacchia409510 ай бұрын

  • Burn again the abs , love this ❤

    @mahmudrs9046@mahmudrs904610 ай бұрын

  • Just completed Pamela's workout straight through without pausing for the first time! I feel so accomplished. Been at it for 3 months now. To all of you out there pushing through, hats off to you! The journey might be tough, but with time, we'll get stronger and things will get easier. Keep pushing!

    @FitnessZone-dq6hv@FitnessZone-dq6hv8 ай бұрын

  • Appreciating the rest time 🥰🤗🤗

    @cherryayethihan@cherryayethihan10 ай бұрын

  • I love this slow workkouts, I feel like I really concentrate on the exercise and the muscle. Thanks Pam!

    @Shulil86@Shulil8610 ай бұрын

  • Thank you so much for this nice workout!! Its truly amazing what you are doing for us 🥰♥

    @anastacianoire@anastacianoire9 ай бұрын

  • just finished working out today, it's core day! ☀️ will add this in my routine, thank you so much pam 💖

    @huihuiranghae_@huihuiranghae_11 ай бұрын

  • I think she overestimates what a beginner truly looks like. This workout is something I'd use as an advanced trainer (small breaks are always necessary for me, in order to keep the right form and activate the muscles instead of just fatigue-ing them).

    @ilse7240@ilse724010 ай бұрын

    • Totally agree! Especially the „Roll over“ 5:03 is an advanced pilates exercise, unsuitable for beginners. You need strong deep abdominal muscles to perform it correctly.

      @nadine440@nadine44010 ай бұрын

  • Pamela you are the queen of ab 👑 I wish I had this one when I begin but now after 3years I am so happy I can do it without any breaks 💪🏻

    @lae2904@lae290410 ай бұрын

  • LOVE the hard option and the breaks!!

    @natalieboisvert1310@natalieboisvert13106 ай бұрын

  • Hi Pamela is it possible for you to do a dance workout with Taylor Swift sounds ❤❤❤

    @anna_taylorsversion13@anna_taylorsversion1310 ай бұрын

    • Omg yes please!!!

      @pavlinamateeva7796@pavlinamateeva779610 ай бұрын

  • You don't need to look at the comments to see if it works. it definitely works. You feel the burning.

    @ikkrusa@ikkrusa9 ай бұрын

  • Loved this! I didn't think a break would be good for me, but it was just long enough to reset. Thanks Pam!

    @ElmwoodHeather@ElmwoodHeather4 ай бұрын

  • Thank you very much Pamela Please continue in this way of creating and designing videos... Leave a break between exercises, please, and thank you very much again. I love you very much. You helped me a lot. I am proud of you.

    @Bluemoon_un1gt@Bluemoon_un1gt10 ай бұрын

  • Please do some strength workouts Your ten minutes are mood boosters

    @anupamarastogi9213@anupamarastogi921310 ай бұрын

  • I love the music!! also still waiting on a Pam drop for these shorts ; )

    @fuxleep.@fuxleep.11 ай бұрын

  • Thanks for this short but sweaty workout! Next time I'm on the harder option 😃🦾

    @lissyblue970@lissyblue9704 ай бұрын

  • damn i really dig this workout video!

    @a.clemons@a.clemons10 ай бұрын

  • So good

    @Run-Na979@Run-Na97910 ай бұрын

  • Good but very easy. Wish we had more intense abs workout :) nice chill workout for when you wake up in the morning though

    @juliettehenry7719@juliettehenry771910 ай бұрын

  • Well done 👏Thanks 😁👍✌

    @rumik-stahnke6512@rumik-stahnke651210 ай бұрын

  • Love this workout and music selection ❤ great job Pamela 😘🍉🌸

    @maipham4766@maipham47668 ай бұрын

  • Soo good!

    @temptaxxxionsproductions4295@temptaxxxionsproductions429510 ай бұрын

  • First workout in … god knows how many month. Hard year but this one gave me enough confidence to try 😊 very pleased with myself ! Thank you for this

    @LDM-kf7iy@LDM-kf7iy10 ай бұрын

  • That was awesome abs workout thanks

    @MrCreeper211@MrCreeper2114 ай бұрын

  • Finally a Pamela workout that I can finish 😂

    @bichngoctranvu495@bichngoctranvu49511 ай бұрын

  • Excellent. I enjoyed a lot. Thanks

    @patriciaflorian4367@patriciaflorian436710 ай бұрын

  • Much love for finally normal music!

    @asiulesek@asiulesek10 ай бұрын

  • The "slow roll in" is the best thing that has happened to my back the last 2 years 😂

    @marikarembetissa4870@marikarembetissa48704 ай бұрын

  • Loved how u add preview of upcoming workout🏋🚴💪 Also I was struggling with lower abs workout Thank u for coming up this pam ❤

    @anjumsyed3243@anjumsyed324311 ай бұрын

  • Thanx for your existence

    @Nan.Amia94@Nan.Amia9410 ай бұрын

  • Amazing workout. The way u curate the workouts to match the description. U said it was medium to beginner friendly and it was. Your so good pam

    @soulfulsinger7447@soulfulsinger744710 ай бұрын

  • 2 week challenge 😘 day 1: went good single leg crunches threw me off feel it more in the legs need to work on my form

    @its.salimah4509@its.salimah450910 ай бұрын

    • Is it work??

      @Nouna418@Nouna4189 ай бұрын

  • Amazing workout gurll❤......

    @irakhadilkar2689@irakhadilkar268910 ай бұрын

  • my favorite abs workout

    @ikkrusa@ikkrusa9 ай бұрын

  • thank you for give me beutiful morning

    @u5114043@u51140436 ай бұрын

  • This was great

    @user-kl6vm3lm3g@user-kl6vm3lm3g10 ай бұрын

  • Happy birthday pam!🎉🎉

    @yarabaar9258@yarabaar925810 ай бұрын

  • Thank you for your amazing work out sweetie, can you make a intense burning for belly? I really want to see my abs but my little belly didn't let me 😭😭 i need to burn it asap

    @nawrgesn@nawrgesn10 ай бұрын

  • Thanx a lot , it was really good and fun

    @amirhosseiniii@amirhosseiniii10 ай бұрын

  • This preview of the next exercise is so great! Hope all future videos will have this feature😊

    @torikovalchuk5545@torikovalchuk554510 ай бұрын

  • thank you a lot this help me start my day fresh

    @u5114043@u51140436 ай бұрын

  • On my list ❤❤ Let’s do this ❤❤ thank you always ❤❤ have a blessed day everyone ❤❤

    @quick.easy.eat23@quick.easy.eat2311 ай бұрын

  • Loved the workout, creativity of the video and the 10 second breaks. Thanks.

    @binawade9759@binawade975910 ай бұрын

  • Thank you!! Perfect difficulty for me :)

    @CalliAMusic@CalliAMusic11 ай бұрын

  • I love these workout videios by Pamela its great

    @elsanunes3582@elsanunes35823 ай бұрын

  • Love this! Hard to train lower abs💪🏻Can we get more lower abs training

    @chiichih@chiichih10 ай бұрын

  • Wow you help me Whit your videos💪

    @meryarman3643@meryarman364310 ай бұрын

  • Thank you Pamela ❤ what I like about your workouts is the aesthetic, the music choice, your positive energy and good mood guarantee after completing the routine 💓it’s like special workout treat when I see new videos from you!

    @juliaborsch3827@juliaborsch382710 ай бұрын

  • Ich liebe dieses Videoformat. 😍 Zeit zum Wechseln zwischen den einzelnen Positionen als auch Vorbereitung auf die nächste Übung 🥰

    @EvaMariaTrummer@EvaMariaTrummer11 ай бұрын

  • Pamela, grateful to you for very effective exercises! 🙌💪💪💯🔥💓

    @anastasiiapervushyna1032@anastasiiapervushyna103210 ай бұрын

  • I’m in love with everything you do istg 🥹❤️

    @honeyitscrystal@honeyitscrystal10 ай бұрын

  • Love this work out because it will help me with back

    @annebellamy@annebellamy9 ай бұрын

  • Gracias pPamela dres increible🦋🦋👍👍💋😋❤️

    @albertohernandez4558@albertohernandez455811 ай бұрын

  • This was perfect! Thank you :)

    @lorie826@lorie8269 ай бұрын

  • The new training gave me new strength.❤

    @yiyi8286@yiyi828610 ай бұрын
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