10 MIN KILLER SIXPACK - super hard ab workout / No Equipment I Pamela Reif

  • Am Vor Monat

    Pamela ReifPamela Reif

    a HARDCORE routine, this video is NO JOKE! ♥︎ Do we kill our sixpack or get a killer sixpack with this one? Tell me after those 10min haha! / Werbung

    My gosh, we filmed this routine 3x because of several camera errors. My body was shaaaakingggggg.

    ▸ for lower abs, upper abs & side abs
    ▸ advanced level
    ▸ 100% suitable for men

    1. 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.
    2. lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
    3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

    This was recorded in Sweden last week :) unfortunately you can’t see anything of the landscape because all of those takes had errors :( But on a positive note: The lighting in this Swedish gym made my abs pop haha!!!

    __

    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.
    __

    ▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App.
    30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday.

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

    ➞ Instagram instagram.com/pamela_rf/
    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 & it's available on Spotify, Apple Music, etc. ♥︎
    wmg.click/GetActive

    1. Ofenbach - Be Mine
    2. Galantis - No Money
    3. Clean Bandit ft. Demi Lovato - Solo
    4. Galantis x David Guetta x Little Mix - Heartbreak Anthem


    __

    Business Contact:
    pamela_reif@icloud.com

    __
    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.

Pamela Reif
Pamela Reif

Don't be fooled by me struggling - we had to film it 3x in a row!!! 😂  = it's hard, but don't be toooooooo scared!

Vor Monat
Devyani Kulkarni
Devyani Kulkarni

🤩🤩Felt best after trying this workout

Vor 7 Tage
Jullie Yao
Jullie Yao

Damn, I can't even do this straight once.

Vor 8 Tage
Amin_hd
Amin_hd

☇Join my arm and abs challenge 💪😉

Vor 10 Tage
Max Müller
Max Müller

Are you an Alien? 😂 I am completely destroyed 🙈

Vor 16 Tage
Michelle wang
Michelle wang

Omg

Vor 16 Tage
Scarlett W
Scarlett W

Is this workout effective? I’ve been trying a few different of her workouts lately.

Vor 41 Minute
Spoorthi Sudini
Spoorthi Sudini

You know it's working when you can hold your ab hold.

Vor 8 Stunden
Spoorthi Sudini
Spoorthi Sudini

Music❤️

Vor 9 Stunden
Bhagya Baskar
Bhagya Baskar

I'm not able to keep my lower back on floor 🥺 what should I do?

Vor 14 Stunden
Anjay 1234
Anjay 1234

Really helpful

Vor 14 Stunden
Blessing Mamman (PUPIL)
Blessing Mamman (PUPIL)

for the first exercise, do your heels have to touch the floor after each knee lift? great video as always pam!

Vor 19 Stunden
BowensEnt
BowensEnt

My head was hurting in your middle of the workout but I pushed myself to the end. Prior to her killer ab workout I did Mady Morrison’s 15 minute full body stretch and the 15 minute booty workout.

Vor Tag
Noémie Bond
Noémie Bond

V sit-up?? Impossible

Vor Tag
Globa M
Globa M

Omg 🔥 so hard

Vor Tag
yves's left nostril
yves's left nostril

anyone get any results other than pure pain

Vor Tag
Carrie Ma
Carrie Ma

How is it possible to not rest at all?!

Vor Tag
Victoria F
Victoria F

Omg i love this workout, thank you so much pamela

Vor Tag
Mëimeï Sûï
Mëimeï Sûï

Imagine how hard it must be to film 3 times in a ROW

Vor 2 Tage
Alisa Bondar
Alisa Bondar

on 6:50 Pam's eyes were like telling "I'm dying, help me!" haha

Vor 2 Tage
Heesun히히히선
Heesun히히히선

The longest 10 min ever

Vor 2 Tage
Michael Njuki
Michael Njuki

Gotta have that Arnold Schwaznegger attitude💪

Vor 2 Tage
My Hoang
My Hoang

Wow it’s really hard to finish this exercise

Vor 2 Tage
sara saliba
sara saliba

pam isn't just a trainer anymore, she's a special friend. Thanks Pam for all your hard work.❤❤

Vor 2 Tage
Zeny Batoon
Zeny Batoon

V-sit up 5-5 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

Vor 2 Tage
Sookie Wong
Sookie Wong

When my hubby finally did one of your workout, it was the abs with weights, cause he loves to train with weights. And I'm like... "Hey, there are many other tough abs workout without weights. It doesn't mean only having weights so the workout is tough enough for you." Last night I played this.... This one is tough for him.. 🤪

Vor 2 Tage
Anita Sewell
Anita Sewell

This is my second day doing this and I did pretty good. I’m proud 👏🏾

Vor 2 Tage
hoiy vinosa
hoiy vinosa

Very nice video😊

Vor 3 Tage
Tony Ed Lo
Tony Ed Lo

am i the only one, who has like major lower back muscle pain after this?

Vor 3 Tage
shroomimii
shroomimii

crying rn because i am nothing but a shell of what i used to be back then

Vor 3 Tage
hoiy vinosa
hoiy vinosa

I'm terrified

Vor 3 Tage
shroomimii
shroomimii

pamela smiled oh no

Vor 3 Tage
Jo Ann
Jo Ann

How to do such exercise without stopping struggling her my neck is about to leave my body

Vor 3 Tage
Anita Sewell
Anita Sewell

Anyone else dying?!

Vor 3 Tage
Sophia
Sophia

is it ok to do just this video or should I do another one after it?

Vor 3 Tage
Juliet Crease
Juliet Crease

@Sophia 💕💕💕

Vor 18 Stunden
Sophia
Sophia

@Juliet Crease thank you very much ☺️

Vor 3 Tage
Juliet Crease
Juliet Crease

Its completely ok to just do this video, do whatever you are comfortable with. There is no pressure to exercise a specific amount, do what makes you feel good and if that's just this video or 4 of her videos both are completely ok.

Vor 3 Tage
wnnalis cioov
wnnalis cioov

I need "killer sixpack part 2!!!!!" It's the best workout ever!!!

Vor 3 Tage
Elena Křížová
Elena Křížová

This is the best ab workout. I do it every day for my abs and actually it works🥳. I love you Pam😘. Please film this kind of workout more often😁🥰

Vor 4 Tage
Vân Anh
Vân Anh

Tập theo mún khùng ba trợn đúng la ko xem thường đc mấy bài tập này

Vor 4 Tage
wnnalis cioov
wnnalis cioov

Show a person that trying to k!ll you: 😂

Vor 3 Tage
뷔BTS
뷔BTS

The song was perfect in perfect time :i can take no more no more no mo-o-o-re... And solo be like :slow ~😬😵

Vor 4 Tage
Aesthethic Shopee Finds
Aesthethic Shopee Finds

Shuta grabe t0

Vor 4 Tage
vk kumar
vk kumar

It made me think that planks are very easy to do... Today was my first day.. I enjoyed the whole workout although my legs were shivering very badly when I was doing hold.. Bt it's an amazing workout... I just love it.. Her face gives me the energy to complete it .. Thanks for such amazing workout❤️❤️

Vor 4 Tage
Julianna Acosta
Julianna Acosta

i’ve never done an ab workout where the plank was the easiest

Vor 4 Tage
Rachel McNeese
Rachel McNeese

Pam, your body is a machine! Crazy endurance

Vor 4 Tage
Lil Bug
Lil Bug

07/26/2021 🥳🥳🥳🥳

Vor 4 Tage
Tibriana Williams
Tibriana Williams

I'm terrified

Vor 4 Tage
Immortal Shell
Immortal Shell

i love these sets of abs killer, they are real killer for abs....

Vor 5 Tage
sydney alex
sydney alex

doing this for two weeks! (will probably forget to update lmao) -day 1: done and it was hard. i almost gave up but then decided i want a six pack instead -day 2: done! i took a quick break for 20 s seconds, but then kept going. -day 3: done! almost got through with no breaks! -day 4: done ✅ no breaks were needed today :). the workout also felt shorter when i finished i thought i was at the 5 minute mark. -day 5: done ✅ -day 6: done ✅ i felt like the workout was about 3 minutes long, and i’m starting to feel more confident!

Vor 5 Tage
Sophie Medinger
Sophie Medinger

me thinking I will kill this workout. also me 2 minutes in well maybe next time.

Vor 5 Tage
Shishi L
Shishi L

Best ab workout ever

Vor 5 Tage
Julia Klee
Julia Klee

Show a person that trying to k!ll you: 😂

Vor 5 Tage
Sarah HAMIA
Sarah HAMIA

Wooow the burn🔥 tysm for helping me keep my sixpack💪

Vor 5 Tage
Bikers
Bikers

I did it :D

Vor 5 Tage
Julian Schmidt
Julian Schmidt

who is here from the sascha army

Vor 5 Tage
Mila Bodin Gauthier
Mila Bodin Gauthier

sometimes it takes me time to just understand exercices

Vor 6 Tage
lucila rocha
lucila rocha

I love this workout

Vor 6 Tage
Verena Trageser
Verena Trageser

The fact that it started raining while I was doing this workout outside hahahah, but I cooled me down a bit

Vor 6 Tage
binuka tamang
binuka tamang

After her 15min ab challenge this feels quite easy

Vor 6 Tage
Cami Diaz
Cami Diaz

Alguien sabe aprox cuántas calorías quema este ejercicio?

Vor 6 Tage
deleted
deleted

I need "killer sixpack part 2!!!!!" It's the best workout ever!!!

Vor 7 Tage
Melly Jelly Jubb
Melly Jelly Jubb

super back pain man!

Vor 7 Tage
Ines avenue
Ines avenue

My abs are burning... LOVE IT!

Vor 7 Tage
yLight_
yLight_

This is a leg workout for me , not abs 😂

Vor 7 Tage
dodger
dodger

Wondering if I can do it like how Pam said: never putting the legs down 🤯.

Vor 8 Tage
Peter Arispe
Peter Arispe

The fact that your feet never touched the floor is beyond impressive! 👍🏽

Vor 8 Tage
Alexis Sim
Alexis Sim

Been doing this for a month 5x a week and I'm having a line in the middle of my stomach

Vor 8 Tage
☆aesthetic hobbledehoy☆
☆aesthetic hobbledehoy☆

Really ,Congrats . I also want the line

Vor 6 Tage
Stefanie Nici
Stefanie Nici

That was great!

Vor 8 Tage
Ioanna Anagnostopoulou
Ioanna Anagnostopoulou

Call me crazy but it's my fav workout I love you Pam ❤

Vor 8 Tage
Strike11
Strike11

Bruh my floor feeling lonely without my legs ever touching them for 10 mims

Vor 8 Tage
S Kv
S Kv

Thank you. Love this workout. Yours are my favourite ab ones. Just wondered... any chance you could use some sort of SFX to indicate a switch of direction/leg/side please? I like that your workouts don't have breaks, but I find it hard to pay attention to if there's going to be a switch of side within the allotted set time or if you will do the other side later on. I usually can't focus on screen during abs ones due to the pain in the neck.

Vor 8 Tage
Nur Nuri
Nur Nuri

😰😰😰 ... but,, Insha-ALLAH will try

Vor 8 Tage
Celina
Celina

Das ist ja wohl mal das härteste Ausdauer Video von dir !!! Oh mein Gott… es tut mir leid Pam, aber ich musste zwischendurch paar Sekunden Pause machen… meine Herzfrequenz war bei 190!!!!! Aber ich werde üben, bis ich es durchziehe 💪🏻

Vor 8 Tage
Ramarolahy
Ramarolahy

My problem is that I cannot keep my lower back on the ground. So, my back hurt to early, before even my abs get sore. I don't know where to start

Vor 9 Tage
Ramarolahy
Ramarolahy

@Lizzy McNevin Thank you. I will try that.

Vor 8 Tage
Lizzy McNevin
Lizzy McNevin

if at ALL possible, make adjustments so your lower back does stay in the ground. For example, for the ab holds, hold your legs higher and bend your knees, for the pam knives and scissor kicks, also don't let your legs go low or fully straight. This will allow your abs to gain strength without hurting your lower back. However if your lower back STILL hurts even with those modifications, there are videos aimed at ab workouts with no lower back strain, so start there! OR ALSO OF COURSE see a trainer or physical therapist :)

Vor 8 Tage
Caterina Messa
Caterina Messa

My favourite 😊

Vor 9 Tage
Astrid Eyre
Astrid Eyre

Me: I do the 6pack workout, how hard can this be? Pam: Cross Knee + Shoot Out? Me: *dies* P.s. I still ♡ it !

Vor 9 Tage
Sellam Vanthana
Sellam Vanthana

I agree with everyone .plank feels like heaven

Vor 9 Tage
Bambi Darling
Bambi Darling

Thank you girl your workouts are the best 👍💋

Vor 9 Tage
ate arl
ate arl

I've gotta try this one, I'm gonna challenge myself if I'm able to finish this video or meet the plank😅🤣

Vor 9 Tage
ate arl
ate arl

Gosh! it's very hard! i can't finish this one if I ain't gonna pause it for a while. Well, at least I met the Plank😅😂😂😂

Vor 6 Tage
Ana G
Ana G

KILLER NEXT DAY !!!

Vor 9 Tage
Shania darrington
Shania darrington

I'm so proud of myself I did it! Normally ill watch a 10min workout vid and ill stop at 3mins i didn't give up this time!

Vor 9 Tage
aannii_ pp
aannii_ pp

This plank in the end is like a break 😍😂

Vor 9 Tage
V O
V O

After how many days will the 6 pack be visible to us ?🥲

Vor 10 Tage
Lola Melnic
Lola Melnic

It's the fact that she went right into the workout for me

Vor 10 Tage
HiddieN
HiddieN

If ur male and wondering "why cant i make this when i already have six pack?". Here is solution for you: Have less than 55kg and u will be able to do it.

Vor 10 Tage
Isabell Bohm
Isabell Bohm

it kills me and i LOVE it

Vor 10 Tage
Kimberly呀
Kimberly呀

I‘m so dead… This is a real killer🥵

Vor 10 Tage
Positions Queen
Positions Queen

I’m sorry but am I the only one that didn’t find this hard at all?😭

Vor 10 Tage
Positions Queen
Positions Queen

@dodger yeah of course but it wasn’t THAT hard. I mean from the tittle I expected more

Vor 7 Tage
dodger
dodger

It’s challenging if you Never put your legs down.

Vor 8 Tage
Nipuna
Nipuna

I was super hard but but but....I did the whole workout without taking a break 😏😚😎💪 boiii I'm strong 💪😎

Vor 10 Tage
Maria Pepenar
Maria Pepenar

My lower back kept arching, what should i do to keep it on the ground?

Vor 10 Tage
Maria Pepenar
Maria Pepenar

@Juli thanks, i'll try

Vor 8 Tage
Juli
Juli

Try to really think of your abs and back and if that doesn't work, raise your legs a bit. You'll improve by time!

Vor 8 Tage
Amin_hd
Amin_hd

☇Join my arm and abs challenge 💪😉

Vor 10 Tage
Sellam Vanthana
Sellam Vanthana

Gosh! I thought 'lower abs' was a hard workout but "killer six-pack" was on a whole new level.And I'm seeing my ab lines .thank you Pam.😘😘

Vor 10 Tage
Khadijah Mawaddah
Khadijah Mawaddah

My back keeps arch up even though i tighten my core when doing the floor workouts, anybody know what should i do?

Vor 10 Tage
Lim Lim
Lim Lim

POV: youre tryna lose weight/get toned and ur 6 mins into it, then u are thinking of giving up, then u think of why u started

Vor 10 Tage
_Anonimx Yuuh-_
_Anonimx Yuuh-_

Só de ver meu abdômen queimou.

Vor 10 Tage
YP zhu
YP zhu

差点送走

Vor 10 Tage
Truth of Tarot
Truth of Tarot

This works, 10 days straight, dropped 2 inches off waist. Good luck to us ALL.

Vor 10 Tage
Ximena Garcia
Ximena Garcia

Pamela, your workouts are the best on YouTube! ❤️

Vor 10 Tage
alpakalove
alpakalove

Omg this was sooooo good

Vor 10 Tage
sophie
sophie

love it😍

Vor 11 Tage
Yoga mit Lau
Yoga mit Lau

I did the abs & fat burn and I was DONE and know I did this one and I‘m DEAD but so freaking proud that I made it

Vor 11 Tage
niki
niki

Hard as f but feels so good

Vor 11 Tage
anny chua92
anny chua92

My neck hurts so much 😭

Vor 11 Tage
Heymama
Heymama

I’m dead

Vor 11 Tage
Larizsea
Larizsea

I hated this so much.

Vor 11 Tage
Josefine Gosch
Josefine Gosch

I really don't want to do this

Vor 11 Tage
Josefine Gosch
Josefine Gosch

ugh that was hard..I almost started crying half through but considering I didn't trained my abs in a month that was really good! Reminder to anyone: u can do it just believe in yourself and think about your goal!

Vor 11 Tage
Uncle Chinsyou
Uncle Chinsyou

Who else is doing the workouts but not eating healthy?! 😀 😂 😀

Vor 11 Tage
Ariel A
Ariel A

I think Pam is CGI she cannot be a real human

Vor 11 Tage

Nächster

10 MINUTE AB WORKOUT | ALEXIS REN

9:57

10 MINUTE AB WORKOUT | ALEXIS REN

Alexis Ren

Aufrufe 43 000 000

100 year old ice cream recipe

0:53

100 year old ice cream recipe

Dylan Lemay

Aufrufe 3 337 118

Tornado: Unwetter wütet im Oberland!

2:06

Tornado: Unwetter wütet im Oberland!

münchen.tv

Aufrufe 108 171

If you flinch you lose! #shorts

0:12

If you flinch you lose! #shorts

Funk Bros

Aufrufe 640 160

Why are woodscrews only partially threaded? #shorts

0:37

Why are woodscrews only partially threaded? #shorts

Steve Ramsey - Woodworking for Mere Mortals

Aufrufe 806 351