10 MIN AB LINES WORKOUT - efficient for middle, side & upper abs / No Equipment I Pamela Reif 

Megtekintés 4,2 M
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want to get the famous "11 line" abs? good, let's train our entire core ♥︎ / Werbung

We (hopefully) all know: you will not magically get ab lines \u0026 lose all your belly fat by doing 5 crunches. I wish it was that easy haha. But let's make sure our lines are readyyyy below the "soft pillows". Being well prepared is always beneficial, we are ready for the moment we get to see those muscles.

To see, ab lines you need to:
▸ have strong ab muscles. Especially obliques (the sides), but also upper, lower and middle abs. It's basically only possible with a combination out of all areas. Think about runway models: they are often super duper skinny but don't have visible abs. So yes, we all have abs - but IT IS a matter of training them \u0026 making them pop out.
▸ have low body fat storages at your core. Everybody stores weight at different areas, so some people don't even need to have a super low body fat percentage to see those lines! If you naturally store more fat around your stomach though, you will need to be more shredded.
▸ sleep well \u0026 don't stress so much: why? Stress increases the hormone cortisol, which supports fat storages around your belly.

PS: enjoy the view \u0026 the sunset! ♥︎


No Equipment necessary, no breaks and not much space needed :) If you need a break though - 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
➞ Food Account pamgoesnuts

▸ use 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 \u0026 it's available on Spotify, Apple Music, etc. ♥︎

1. Jubël - Weekend Vibe (Alle Farben Remix) 0:00 - 2:34
2. Tobtok, Milwin \u0026 Alfie Cridland - New Levels, feat. Mila Falls 2:35 - 5:06
3. Malou - All or Nothing 5:07 - 7:36
4. Christopher - Fall So Hard 7:37 - 10:40


➞ my Pam App ♥︎ Free workout plans, recipes \u0026 tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...

My Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7


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.









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Pamela Reif
Pamela Reif 3 hónapja
Side Pam Knife & Welcome everyone - 2 new killers 🤪🤪 and if you're struggling... just enjoy the view haha I hope you can feel the burrrrrrrrn, let's make our abs pop!! xx
La Mary
La Mary 8 napja
the first time I didn't even get to the second exercise and I cried ... the second time I only got to the middle of the routine and I gave up ... today I made up my mind and said: to egg! wanting is power ... and I did it !!! (now I'm crying but from the emotion)
Γιωργος Γκοτσης
I love the workouts they are realy great and the backrounds help a lot on my concentration
mda loulou
mda loulou 15 napja
Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?
Evelyn 25 napja
ist das normal, dass man "Bauchübungen" eher im Rücken spürt? ...oder ich mache es einfach falsch :/ :D
MdoubleHB Hónapja
salty fries
salty fries 16 órája
pamela: welcome once again me: my soul wants to welgo...
Week 25 Day 3: 🥵✅ let's get strong for summer 💪
Faith Carolann
this made my boobs hurt and I don't understand why XD
Lotte Beijer
Lotte Beijer 2 napja
Every move hurt my side-abs🥲
Kačka Ungrová
I am dying
Gustav Semart
Gustav Semart 2 napja
Tjis hurts more in the legs then the abs
Manon 2 napja
I don't find this video super easy to follow... You should announce more precisely and clearly what will be the next exercice because I spent like half of the time wondering how and what were you doing :((( But still this is very enjoyable
Dulce Galindo Adame
Very creative! This is what we need to be motivated constantly!! Thanks for the effort!
Shilpa Thomas
Shilpa Thomas 6 napja
Am I the only one who feels the burn only on one side? Oops
Shamim Zahedi
Shamim Zahedi 6 napja
Juan Sabalua
Juan Sabalua 7 napja
Very very hard!!! Thanks
Freideriki M
Freideriki M 7 napja
Excuse me what the f*ck? Oh my God my abs are on fire after the second exercise
Елена Л.
Intense and easy to follow. Just 10 min but worked every muscle. Now one of my favourites.
Anička 8 napja
love it
bella cooper
bella cooper 11 napja
too many balance/side workouts
lizzy Laser
lizzy Laser 11 napja
Fav workout
Bianca 11 napja
Danke, dass mit deinen Übungen ich endlich Bauch trainieren kann, ohne dass dauernd mein Rücken knackst! (weil meine unteren Bauchmuskeln nicht halten) 🥰 danke für die Hoffnung wieder aufs Sixpack! 😄
Kajka 12 napja
Finally I made whole video without any pause. I´m so proud of myself and everyone!! We are strong and stronger than we think. anyway, one of my favorite abs videos xoxo.
Aida Sansyzbaeva
Really great workout💋💋💋💋💋💋😍😍😍😍😍😍
Emely Lopez
Emely Lopez 14 napja
I’m going to do this for 1 month I’ll update every day, I’m doing without diet just adding this to the 45 min sweaty plan I don’t have belly fat, I’m 12 years and 11 months old Day 1 ✅ took 5 breaks. Your strong 💪 keep going Day 2 rest day Day 3✅ Day 4✅ Day 5 ❌got sick Day 6❌got sick Day 7 ✅ back again Day 8✅ Day 9 Day10 Day11 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 Day 29 Day 30 Btw: I add more time at the plan workout, remember that every body is different, don’t compared your self and always remember your beautiful the way you are don’t hear to toxic people
Valentina Lazarus
Planks are like the best thing ever. They are so relaxing🥲
Wilma Strålberg
Thank you so much Pam! Before I got sick in Covid I used to workout about 9 hours a week and now I haven’t been able to workout for like a month (covid hit me hard 🥲). And now I’m trying to get back into working out, and I’ll tell you, it’s a challenge. I feel like crap and yeah I can’t do what I used to, it sucks. So yeah I’m thankful for your videos. Hugs from Sweden and thanks again 🥰
Rahaf Zaini
Rahaf Zaini 15 napja
Queen of youtube fitness !!
hillary :)
hillary :) 16 napja
omg this really helped!! after a week or so, I can see a deep line in the middle of my stomach!! I'm going to continue this for like, 2 weeks and hopefully I can see the side lines too! *this is tiring though hahaha* thanks a million, pamela, for making these ab workout videos!
cica loca
cica loca 17 napja性隐私
Angielu Nobleza
Angielu Nobleza 17 napja
Uggghhh😰 Can you please put alteast 10 seconds on your workout huhuhu😢
Zosia Ewa
Zosia Ewa 18 napja
Omg this is so hard but worth!
Alexandra J.
Alexandra J. 20 napja
You should call this " Welcome abs"😃😃😃definitely this workout was a challenge😅
Элина Устименко
Pam thank u, for all of you'done! i'm absolutely in love with your workouts
Nea Prado
Nea Prado 22 napja
Abbie Whitehead
Abbie Whitehead 22 napja
I thought this was gonna be easy until I saw the second move...how the hell do you do that
Shreya Agnihotri
I was literally dead till the 3rd one
beth marie
beth marie 23 napja
me, before doing the workout: "future you will be grateful!" me, after doing the workout: "lies"
Sanni R.
Sanni R. 23 napja
I couldnt believe it when it ended lmao how did it go so fast 😂😂😂 but nice burn 😏 2nd time done 2.6. 4.6. 7.6. 9.6. 11.6.
Deepika 23 napja
I just did it and it feels like I am the most strongest person in the world I tried to do it yesterday but I gave up after around 6 minutes. Coming back to now I am very happy it feels like an achievement to me right now it may sound crazy to you but I am feeling motivated after a very long time . Thank you Pamela this is the toughest ab workout you have ever made according to me you really made me feel motivated today ... Love you 😘❤️❤️❤️😘
Julia Schuster
Julia Schuster 25 napja
Barbora - B - Nečasová
This workout was very hard!🏋️‍♀️🔥
Cansu Kıcanoğlu
I can kill someone to have your body
Nina Brünkmann
Nina Brünkmann 26 napja
Thank you for a lower back friendly workout 💓🥰💪🏼
pandasforfun 28 napja
it's only been a minute and I'm already dying
Kristina Blagojević
868 brainless people disliked this. I’m honestly sorry for y’all.
sutcheez 29 napja
Jyoti Jadhav
Jyoti Jadhav Hónapja
Jasmin Weiß
Jasmin Weiß Hónapja
I'm dying
Jengoesnuts Jenny
My all time favourite 😻 now❤️❤️❤️
Packit.in Hónapja
I'm so happy with how simple but demanding these workouts are especially if you do them without breaks. I do these during boring meetings and on breaks
safrin Hónapja
okay, the view is amazing
Emma Zhang
Emma Zhang Hónapja
I like it when you work out outside. It just feels different comparing to work out inside the fitness room.
Francine Vargas
Francine Vargas Hónapja
Lmao I look like a fish here trying to go back in to the water HAHAHAHAAHAA
Grace Heather
Grace Heather Hónapja
📽️ あなたの本当の愛を見つけてください 💢 localdate.monster/alesya ♦☮ プレミアムプライベートセックス 💛🎁 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品.
Celina S
Celina S Hónapja
does anyone else just lose motivation if the workout doesn't actually feel challenging? this is my favorite video of pam's because it hurts so GOOD...masochistic or ambitious lmao
Evelyn Parodi
Evelyn Parodi Hónapja
Alguien que me traduzca todo ?
Senay Baz
Senay Baz Hónapja
this was my first time doing(ish) this workout. that's it. that's the comment.
Vatsal Batta
Vatsal Batta Hónapja
This ab workout is highly underrated🔥🔥🔥
Susie Foote
Susie Foote Hónapja
You are the best ab instructor with results! Great workout!
Anna E
Anna E Hónapja
I hate this one kwgdjahah 😭😭
Maria Martinez
Maria Martinez Hónapja
dear belly fat that is still in my body after this workout; I am not even mad anymore, you have my respect
Purple Erotion
Purple Erotion Hónapja
How many kcal burns this workout? I was looking for it but can't find it 😳
Małgorzata Gutkowska
who is here after killer hiit day and kinda dying?
Sofia Matos
Sofia Matos Hónapja
When you’re doing planks and the music’s like “we can make it happen” nonstop and I’m like ok, I get it. Let’s believe in that
Marion Kaufmann
Marion Kaufmann Hónapja
This is probably my favorite workout of Pam :))
Lara K
Lara K Hónapja
My favorite workout 😍
Terezka Reichwalderova
At first i was like: ,,mmmmm working with Pam" as a joke. But bro, i dont think its a joke anymore.....
Susanne Dreischenkemper
See your tiktok addiction😂
Vrensch !
Vrensch ! Hónapja
"Hello once again" sieht bei mir aus wie ein aus der Erde aufsteigender Zombie 😂😭
Pavlina Mesi
Pavlina Mesi Hónapja
Absolutely loved iiiittt💪🏼💪🏼💪🏼🔥🔥🔥🔥🙌🏼
I S T O R I A Hónapja
omg this was hard
P4A27 Student Ao, Serena
My mom loves your workouts
Elsa Metso
Elsa Metso Hónapja
whoever said the starfish crunch feels like a break is a liar💀
Haizal 1
Haizal 1 Hónapja
I'm dead .... My soul is typing 🖐️
Mae-Lyn Nguyen
Mae-Lyn Nguyen Hónapja
May 10 2021 ✅✅✅
Jesus Pardo
Jesus Pardo Hónapja
thank you!!!
Lola Juli
Lola Juli Hónapja
me pausing at the beginning of every exercise to analyse what I am supposed to do now.
Madeline Baia
Madeline Baia Hónapja
This was extremely challenging. Made me sweat and abs burn. Awesome. Thank you fab at 50
Ana Lobo
Ana Lobo Hónapja
Pamela you killed my abs ☺️💪
lucrescha Hónapja
Ich bin nach 2 Minuten gestorben! Aber vielen Dank für diese tollen Übungen!!!!
Lucía Bedetti
Lucía Bedetti Hónapja
Please, more of these! 🙌🏻
Max B
Max B Hónapja
Max was here
Iukki Hónapja
am I the only one where the music is bad quality for some parts of the video?
Diana Marcu
Diana Marcu Hónapja
My back hurts so bad, but my abs are ok🥲
Margy Edits
Margy Edits Hónapja
Ok but this is WAY HARDER then her 6 minute brutal ab workout xd
Cece Freyer
Cece Freyer Hónapja
since I have no one to Welcome can I skip this one ?
trueribbon Hónapja
This is so hard, Pam 😂 but I believe I will do it better tomorrow. 👍🏻👍🏻 Thank you so much for the video!
linda toppi
linda toppi Hónapja
Love this
Veronika SH
Veronika SH Hónapja
I can't believe she's doing all these moves with ease
landy. khl
landy. khl Hónapja
I follow Pamella workout for a year plus. Unfortunately, my upper back is hurt when doing this workout. May be is too difficult n complicated..after 5 days, my upper back just recover.
Dafne Ortiz
Dafne Ortiz Hónapja
There is no way I can do this video in 10min, it took me like 20min but I did it!!!
Jillian Landeros
Thank you Miss Reif for posting these videos they’ve honestly help me, I have an 11 line now and 2 squares on my upper stomach. I have a tiny waist and big behind. I love it! Thank you!
Yashwant Singh Rajput
Beautiful location where you did the workout ❤️👍
ldb pogi
ldb pogi Hónapja
This is definitely not a beginner friendly workout. Still brings sweat though.
cica loca
cica loca Hónapja
🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候
Trisha Mae Belmonte
hi i'm a beginner and i just want to ask if obliques can make you look like a box? i have an hourglass shape and been doing pam's workout for 14 wks, i just notice that i lost my hourglass shape and i look like a door now :( is it true or am i just overthinking things?
Mon Cheris
Mon Cheris Hónapja
Imanx. Hónapja
I’m a simple girl I see starfish crunch and I cry
Hadas Italki
Hadas Italki Hónapja
thank you Pamela! 💪💕
Leeann Taylor
Leeann Taylor Hónapja
Well Done❗ The most beautiful words I can receive🥰
CA Hónapja
Every time I do the starfish crunch, I feel like I'm giving birth😂😂😭
Liza Trembitskaya
saaaame 😂😂
Sofa Ag
Sofa Ag Hónapja
Памела,скажи честно, ты хочешь моей смерти?! Я горю!! Спасибо за тренировки,ты лучшая!
Anne Schmidt Petersen
Danelya zhanatova
it's so easy
Megtekintés 119 E
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Megtekintés 119 E
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