10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif
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- Опубліковано 15 лют 2020
- Ohhhh yes - a BEGINNER ab workout! ♥︎ / Werbung
If you have a hard time keeping up with my super intense "10min Ab Workout" and "10min Sixpack Workout"... THIS ONE IS FOR YOU :)
Everybody starts somewhere and my other workouts require suuuper strong core muscles. That's why I really wanted to create an ab workout, that is suitable for beginners - while still being super effective.
And listen.. it even includes BREAKS! :D
(If you feel like it's too easy with the breaks though: just continue the last exercise during the break & jump into the new movement one once I start with it as well)
My mom tried this workout and said, that it's 100% manageable for her .. although she usually isn't so much into working out. That means: no excuses for you. GIVE IT A TRY ♥︎
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No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. There is a small break included and you can have a look at what exercise is up next.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
I have more workouts that are suitable for beginners! Check out my
- 20min Full Body Workout,
- Good Morning Workout,
- 10min Cool Down Routine or my
- 10min Sexy Arm Workout
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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. "In Your Eyes" by Robin Schulz feat. Alida
2. "Mambo" by Nikki Vianna
3. "Not So Bad" by Yves V, Ilkay Sencan feat. Emie
4. "Birthday" by Anne-Marie
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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Contact (business inquiries):
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. - Спорт
♥︎ hope you enjoy this "Beginner Version" of my Ab Workout :)
Let me know if that was a little too easy, just right or still a little tough?
Aaand what other Beginner Workouts do you wish for?
xx
I would love to know your diet tips!
Please mam let us download that!!
I'm not able to download this video :-(:-(:-(
A beginner arm workout!! Need to tone my arms too w/ uh Pam.
Beginner's arms and back
Tomorrow it's my birthday and this is the best gift ever
A beginner abs workout
Thanks Pam! ❤
I wish 10 minutes were this long when I snooze my alarm
אומיגאד את ישראלית
big mood
טל רוזנברג felt that
Haha 😂😂
I feel u
Me doing plank, shaking like an old washing machine, tears streaming down my cheeks
Also me: "IT'S MY BIRTHDAAAY"
KANDIWJDWIS IM DECEASED 💀
happy late birthday!!
Ok my parents are sleeping and i just laughed so hard i-
SAMEEEEEE! ,,EVERYBODY LOVE MEEEE! YEYY YEAH YEYYY!"
Am always scared of plank
Okay lets give this a go for 30 days:
✅ Day 1: Wanted to quit half-way but I stuck to it and did it. Will see how my abs feel tomorrow. :D Also did before pics of my body, so I could compare.
✅ Day 2: Was quite motivated to do it today. Felt my abs from yesterday's practice. Good burn today. Till tomorrow!
✅ Day 3: It was a little more difficult to find the motivation today, but I did it! Thank you for those 2 likes ;)
✅ Day 4: 7 likes - thanks everyone! Did this literally before bedtime - cannot miss a day! Good burn, not so much sweat anymore.
✅ Day 5: Did it first thing in the morning, oh boy I am not a morning person :D. Did fast mountain climber instead of slow. Also trying to make the rest times shorter.
✅ Day 6: Done and dusted! Btw I do this workout on my kitchen floor on a rug, so there really are no excuses.
✅ Day 7: ONE WEEK DONE! Exercises are getting a lot easier. Thank you for the support - 17 likes!
✅ Day 8: You already guessed it, day 8 done! Cannot stop now, I wouldn't let only myself down but all of you who are supporting me! Massive thanks!
✅ Day 9: I keep completing this exercise in the mornings now just to be 100% sure it's done. Cold shower and nice breakfast are the rewards ;)
✅ Day 10: I guess it is time for a little update. No abs are visibly showing, but we cannot expect this in just 10 days. I do however have this lower belly fat or pooch or whatever it is called. Will see if the 30 days will make an effect on it. Overall I feel much more stronger and I can do these exercises more and more meaningfully - holding the core strong/activated etc. I am super proud of myself for being able to keep up with it so far. Documenting my days here also helps a lot!
✅ Day 11: Done, done, done. I am transitioning from one exercise to another way faster now so the resting times are minimal. During the last plank I was shaking :D
✅ Day 12: I have had this intense lower belly pain for 2 days now (nothing to do with the exercising just lady things), but I feel like taking a break might kill this good streak that I have going on. So I keep pushing forward.
✅ Day 13: It's almost midnight, but I did it. I'm super proud of myself. Despite the hot temperatures and still the same pain as yesterday I was still able to come and finish this.
✅ Day 14: Done :)
✅ Day 15: Half of this challenge done! Cannot believe, I feel so much stronger! And that is a powerful feeling.
✅ Day 16: Been leaving this workout for the end of the day these past couple of days, that’s not really good.
✅ Day 17: Did it first thing in the morning, evening will be carefree now. 85 likes - thank you all for keeping me accountable.
✅ Day 18: Didn’t take any rest time, goood burn. Heart rate went up.
❌ Day 19: I was out of town so I wasn't able to do the workout - very very bad.
✅ Day 20: Did the workout without any brakes. Gashh I feel strongg. 2/3 done already.
✅ Day 21: No pauses, I am shakingg. Honestly I am excited about doing some harder exercises/videos.
✅ Day 22: 104 likes - unbelievable, I never would have thought that so many people would be here to support me. It’s past 1 at night but here I am doing this workout because I wouldn’t sleep in peace otherwise.
❌ Day 23: Had a busy day but that’s no excuse.
✅ Day 24: Completed it with no pauses. I should also start working on my arms’ strength.
✅ Day 25: Done and dusted. No problem going through this video without taking any brakes.
✅ Day 26: Done, it has become quite easy by now.
JOINED THE GYM! Doing these exercises gave such a good base, I feel so strong and powerful in the group workout sessions!
To everyone thinking of doing this - I definitely recommend! You will feel unstoppable!
Keep going ! And keep updating us !
How old are you?
@@doO00Oona I am 24, and you?
@@ESTindigo I am exactly 10 years younger :)
This is the most motivating thing I've come across! Thank you for sharing! Day 1 today hopefully I can say the same as you in the future :)
Who’s here in 2024?
Mee
Hi :D
hi
Mee
Me!
I need a beginner workout of this beginner workout
moodypotato05 GET TO WORK YOU GOT THIS!!,
😅
Ha! I felt the same way...
Same!!! I just did this and it killed me!! 😩😩
😅😂
If you need motivation:
One year ago I did this workout. It is the first workout I have ever done. My abs were burning like hell and it felt like hours but some how I did it. After that I started working out regulary. It took some time and lots of sweat and tears but one day I looked in the mirror and saw I had abs. When I'm doing it now it doesn't hurt anymore and time passes quickly.
So push throught guys you can do it!
Thanks a lot for this
😶
Sana ol
wow. i’ll do my best. i wanna be happy for myself :)
Awesome! Congratulations 👍🏼
I’ve been doing this for 2 months straight (only rested on Sundays). My stomach is much flatter and noticeably toned. I also have more energy. Don’t give up.
Did you do this workout alone or any other?
Can u tell how much weight did you reduce by doing this?
God i just hate it when people comment that they have lost some weight but NEVER reply to any further queries
@@SimiiiD_ I only did this workout.
@@shreyachoudhury8388 only about 5 months in 2 months. But I wasn’t a fryer weight loss, I wanted tone.
Longest 10 minutes of my life 😅
Really? It went by really fast for me when I was doing the workout
Right lol😂
WOAH HI
i think break between sets should be longer , for example 30 seconds or 1minute break. Because 5seconds break seem very hard
@@sdj7122 The break is actually 10s i think
Pamela: "Well done"
Me, through tears and sweat: Tha.. Thank..you..
tbh me
lol sameee i just lay down when it gets 2 5 oops lol
HAHAHAHA
THAT'S MEH
that's accurate af
same lmao
Pamela: *claps gently after *simply* completing the workout.
Me: Shaking & dying onto bedroom floor
😂😂😂😂
me rn
@@aduke1909 same haha
Same 😂😂
same lol
I’m 12 & love this!! Everyone says I’m too young to work out,
but I completely disagree. You can never be too young.
If anyone else here is a kid, good for you!! & if you are
Older, never stop moving! You only get old when
you stop moving! Idk if anyone will see this but, keep going! 💙
SAMEEE
Its okay to exercise st young age, but dont lift weights until you are 13-14, because your body hasnt developed yet and you can get perma damages
Sa,e I loved it as a ski racer this is soooo easy this would like be a worm up lol
Ab workout ❌️ neck workout✅️
So true it hurt my neck so bad
Try fixing your form
@liliportugeeseprincess I'm trying my best i failed I'm trying to start again it's so sad that I can't lose weight and I can't fiz my form
When Pamela finishes the workout with her flawless hair and makeup still perfect and I’m looking like I’ve just been discovered as an Neanderthal living in a cave I-
😂😂😂i can relate tho
Right!!!
IM WHEEZIN DKDKD
🤣🤣🤣🤣🤣🤣🤣🤣
Dmn🤧
Never been happier to see the word “rest”
Lmao, so true
😅😅😅
Same😂
Lmfao
🤣🤣🤣
i’ve been doing this for almost three weeks now, only resting on weekends. my stomach/ab area is noticeably flatter and i’ve dropped five pounds. you can do it!! it gets easier!! remember, this isn’t a punishment for yourself. this is self love and helping your body be the best it can be. you got this. stay strong❤.
Did u do any diet as well
@@Deepaaaaaa11nope! i do already eat generally healthy though. if you aren’t eating healthy i’d recommend integrating lots of fruits and vegetables into your diet, along with meat like chicken, fish, or steak (not fried in fatty oils)
should i repeat three rounds?
@@user-sw3he3lc4qwhatever you think is best! everyone’s body is different. same for what you can handle. do whatever you’re comfortable with or whatever feels right.
You know you’ve made it to the next level when the planks feel like a cool down.
I’ll be doing this eyery day of the quarantine so i can go back to school looking better than ever
Wow i had the same idea haha lets do this
We all had they same idea. My friends too😂. Everyone is gonna look unlikely fit
had the idea but i will write exams. So i need to learn.
Same
Same
Who’s lying on the floor after the workout reading the comments?
(I’m actually writing this while doing a plank)
SO MEEEE
Me!
Also my least favorite thing is probably the hip lift, I can't do it
Lol me, trying to recover, the most intense ten minutes of my life.
4 pack achieved guys!! I'm moving on to advanced abs workout so goodbye for now but I hope to return once i have achieved 6 packs and i can use workout this as warmup. Keep grinding Brahs we're all gonna make it.
How long did it take you to get abs? Also great job!
@@vanillarosiee 2 months approx while training 3 times a week on average.
@@19adhyayandas77ty! ❤❤
heyyy keep up i came here to remind you to keep going + how long did it take to get 4packs?? :>
@@mennamohammed- 2-3 months
Timestamps
*1.* Crunch Middle 0:16
*2.* Crunch Left 0:57
*3.* Crunch Right 1:37
*4.* Heel Touches 2:17
*5.* Ab Hold 2:57
*6.* Russian Twist 3:37
*7.* Lean Back Hold 4:17
*8.* Slow Mountain Climber 4:57
*9.* Plank 5:37
*10.* Toe Touches 6:17
*11.* Bicycle Crunch 6:57
*12.* Hip Lift 7:37
*13.* Ab Hold 8:17
*14.* Spider Plank 8:57
*15.* Plank 9:37
Thank youuuu for made the list
I finsished and i wanna do it again
I like how everyone thinks this is super easy, and here I am dying on the floor sweating like a pig after just one of the exercises:( I'm obviously way below beginner level lmaooo
Same here lol
@@tsionnima2835 I'd recommend checking out Naomi Kong's beginner ab workout. It's a set of just four simple moves that are actually achievable even if you don't have a strong core and there's plenty of rest breaks lol.
Feel u
Same
Same🙆🏽♀️
HOW IS SHE SO CALM AND COMPOSED WHILE DOING THIS
cuz she's been doing this for years...
You can do it too!!!
Is easy
always when I try to look as calm as Pamela it gets harder hfidshfdos
Practice 💪🥰
@@jialin41 record a video while ur doing this then u got my respect
Hi, Pamela and everyone reading this! I've been working on my abs for three weeks now, and I went from wanting to run away from this workout to needing it when my emotions try to take over. Just wanted to say thank you to Pamela, the YT algorithm, and everyone reading this! Keep it up, and have a good one!
I tried to do this workout one month ago and I stopped it at the middle, and today I did it without any break! I'm so proud of myself
I did all the workouts without stopping. I’m so proud of myself
Yesss🥳
Now that's a flex
im proud of you too. i will get to your level one day!💕
Yay!!
congrats!!!
This video is the best ever coz she doesn’t talk crap or say anything just straight to the point. Love it.
IKR
Beautiful Angel Ikr!
Right!! I hate when I do a workout everyday and I just memorize what they say and at that point it just pisses me off 😭
But many people doesnt know the proper way to enganging the abs, theres so many comment their neck is hurting. She should tell how to enganging the abs at least
That is exact why I like her videos !
this is so nice. i don’t have fat anywhere but my stomach, and im trying to get rid of it!! i don’t have that much to begin with, so im hoping that these workouts wont be too difficult to keep up with!! good luck to everyone doing this workout as well!!
Lol has anyone else heard her fart in her livestreams (I’m straight girl so this isn’t weird, just looking for laughs)
omg me too i just wanna burn my belly fat and get abs
@@maskdgrindr6342 Hi did you do the workout in the video? How long? helped?
Dude same
I too don't have much fat anywhere else but my stomach. Are you doing this?? Let me know how it goes
Definitely tone your abs, but that won't remove the fat. Only diet can do that (though having more muscle CAN theoretically make you burn more calories). Try cutting some calories here and there, and combined with exercise, that'll help a lot.
Felt like I popped a rib doing those side crunches
When there is a break..
Pam: fixing her hair🙆and getting ready for next exercise.
Me: fixing my neck and stomach pain and motivating myself for the next one. 😐😐
so true!!!!
The tums won’t help now
lol🤣
But at least u r getting ready to do the next exercise right... It means that... U don't stop when u r tired.. u stop when u r done❤️💜
Same!!!
I've been doing this for about a week and this is the first time i did every single one without stopping. I'm so proud of me.
Good job girl I have to rest every second or not even finish the video :(
Is it working? Like are you getting resalts? Also, good for you!!!
im so proud of u too
proud of you!!!! keep going!!!!
I have been doing this for 1 day and other ones i really feel the difference
Thank you for going straight into it and not talking or doing an in-video ad for 5 minutes first. ❤
I’m 14 and I’m going to track how much I do this for 30 days. I decided not to do this as a challenge because I already do sports and am extremely busy most of the time (school etc.)
Honestly I will be happy if I do this for 15 days :)
I’m going to document in order to push myself and give motivation to myself and others
Day 1: ✅ Hard but not super intense bc I was learning exercises- felt good! Let’s keep pushing!!
Day 2: ✅ Trying to be more intense - took before and after photos VAMOS!!
Day 3: ✅ Almost forgot to do it but pushed myself to complete - Doing great 👍 trying to hold longer and be more intense and careful
Day 4: ✅ Trying to be more intense and push myself during each exercise, holding better and paying attention to smaller details - Maybe start taking shorter breaks!!
Day 5: ❌ had to skip bc I couldn’t find the time during the day 😭 hopefully I can do tomorrow (we are traveling new years and won’t have a lot of time)
Day 6: ❌ Had no time- ended up going to bed past midnight from last minute packing
Day 7: ✅ Proud of myself! Tired from traveling and cramping (Girl stuff) Only took two 10 second breaks and pushed myself harder- Definitely felt the abs today 😂
I've never been happier about a 30 second unskippable ad in between
To anyone who is trying to glow up, don’t give up. This is not a punishment to your body, it’s your love to it. I’ve been doing this exercise for 2 weeks, you do get stronger every day. I used to not be able to keep my legs straight in abs hold, it’s a piece of cake for me now
Thank you!
As someone how just started, im not even close to getting my legs to be straight in that position and legs were the part that actually burned the most after doing this twice.
Im not giving up tho, back to it after resting a bit.
In just 2 weeks??
👏👏👏👏
Ive always wanted abs all my life, never made it happen ☹️
Anyone who just started and needs motivation listen to this, i started this workout about 3 months ago, it was my first ever time moving and trying to be active , when i first checked it out i almost gave up because it felt like most of these were just impossible, i would sweat and shake. By time these workouts got way easier and now i still continue doing it as a warm up. (P.s: the results are amazing, have defined abs so keep pushing)
Did you only do this workout or another one as well? And did you do a diet of some sort or not? Sorry if you don’t wanna answer these questions you don’t have to but I would be interested to know :)))
This is great to get me out of my depression and get me moving and on my way to take care of myself!🎉🎉🎉
why did i...enjoy this? like i enjoyed this workout. quarantine is changing me
same-
That's good! You should do workouts u enjoy :)
SAME
Did it work or what?
IT SURE IS! I can’t believe it either. I (for the first time) actually like workouts:P
just did this workout for almost 2 weeks. I swear at first it’s really hard & i’m dying. But I keep practicing day by day and now it’s getting easier! Believe me it works. My belly looks so much flatter. I don’t do any diet at all. If you scrolling here to know if this works or not, IT WORKS. DON’T GIVE UP GUYS!! IT’S GETTING EASIER DAY BY DAY YOU KNOW YOU CAN YOU GOT THIS 💓
thanks, I needed this 🥰
Thank you so much for this - i had a breakdown during my ab workout today and almost gave up, tomorrow is a new day.
Was your stomach bigger before?
@@michelam6977 Yes, I did the workout ofcourse because I want to get a flatter one and it works on me! :)
How often did u do these?
The absolute beginner friendly core workout. I have tried other channels where beginner core workouts used to be so intense that I recover for 4 days and then give up for a week. But this FIRE! Just the EXACT BEGINNER FRIENDLY CORE WORKOUT!🔥🔥🔥🔥🔥
Thank you for going straight into it and not talking or doing an in-video ad for 5 minutes first.
bruh homegirl finished this workout with her hair still in perfect curls and her makeup flawless how-edit:the most likes Ive ever gotten before is is like 2 😂ty yall have a good day ✌️
She’s Pamela 🤷🏻♀️
@@tinafriesen5965 lmao true tho
Tina Friesen haha exaactly!!
Why do you talk like this-
Slapping Things lmao what’s it to you 🤣
Just exactly what I need. And so happy to see there is break time between different movements. thank you.
Judy Wang same here
I agree. I am able to complete this workout. A bit of break in between helps a lot. I have been doing this workout every day and it shows the great result. Thank you Pamela!
My new favorite song is: birthday from Ann-Marie - because it means: you have done it (soon)
And Thanks Pamela for all your awesome videos!
This really works if you have a super busy schedule
my favorite moment is when Pamela is clapping her hands
SAME
XD
I started to give kisses to Pamela too
MOOD LMAO
I wait for her air kisses at the end... And get a sense of approval 😂😍
Your daily motivation: This video used to kill me but 2 months later it‘s more like a ✨warm up😟
wow
@@allmyloveisgoneontheground8659 keep going💪
this will motivate ppl like heck
I hope
Have you seen an actual difference on your abs... like your belly is tighter? I’m asking because I try so hard to find an efficient workout for abs
This is my progress, like to remind me! (if i don’t update it then i probably forgot about this comment)
Day one: ✅ Some of them hurt, but i got through it!
Day two: ✅ My stomach and my abs were very sore, and i’ve been seeing a tiny difference!
Day three: ✅ Some workouts i had to push through, but i managed to finish it without pausing! I’m seeing a bigger difference, probably because i’m changing my diet too!
Day four: ✅ I was tired, but i drank and energy shake and got through the workout! Seeing a slight difference
Day five: ✅ I almost didn’t do it, but i got enough motivation to do it!
Day six:
Day seven:
Day eight:
Day nine:
Day ten:
Day eleven:
Day twelve:
Day thirteen:
Day fourteen:
Day fifteen:
YOU CAN DO THIS!! ONLY DO THIS FOR YOURSELF, NO ONE ELSE! YOUR BEAUTIFUL 💗
Happy for you!
I'm doing this workout for 3 days, and I'm just realizing my abs shape, thanks for this video❤
Who find out this easy and difficult at the same time?
Yes! Like I can do these, but it kicks my butt (or should I say abs) in the end.
@@mrssmith8852 haha!
it’s quarantine so we have the time lol😂
me haha need abs so whrn i go back to school 7th grade i can make the soccer team
its the best time because now we have time to focus on the things we want
all i’m gonna say is-
*my neck-*
same thats why i held it for ab holds or crunches until i gained enough ab strength to hold the posture correctly 😂
my back-
sAME
I thought I was the only one who would have that problem.
Same!
yall dont give up. this workout gave me defined abs. its worth it babes.
THANKK YOIUUU ❤
How long did it take. ❤😊
Going to try and do this workout until the end of may, wish me luck!
You got this!!
Who else is watching this at midnight and doing it on their bedroom floor in their PJ’s
Lol bro me too
Me omg🤣🤣🤣🤣🤣
In my PJs but in the morning 🤣
Hahaha i thought im the only one who is crazy haha
Midnight? yes. Bedroom floor? yes. PJ's? Nah, sportswear cuz PJ's are too cozy :)
Anyone else like the pain in their abs after the workout? Never knew it could feel so great to gain muscles!😚
Nah it’s just you I’m in PAINN 😭😭
Yessssssss
Yeah weirdly it totally get that
@@lucidunham3968 I just hurt 😔
Yup it feels awesome 😁
"10 minutes, that should be a piece of cake"
Me 45 seconds in: 😢 😱 😨
That is me bro all the way😂
I can 100% assure you that this workout is really effective from all the abs workouts i've seen in youtube this is the best❤❤. I've doing this workout for almost a year on and off and i really see the resultss..❤❤❤🥰🥰
Heyy
I'm going to do this workout every day for two weeks and see how it goes
.
Measurements (before) :
- waist : 84cm
- hips : 112cm
.
1st day (June 9th 2020) : I almost gave up but I pushed myself to do it.. it was kinda hard and (for the first time) I really felt my abs (well, my belly) burning.. I couldn't do the hip raises because I'm too fat 😐
2nd day (June 10th 2020) : took a lot of breaks because it burned so bad.. my abs are so sore from yesterdays' workout
3rd day (June 11th 2020) : it still burns but it was easier to do.. I don't know if it's just me, but my stomach is kinda more flat.. btw thanks for the likes 😁
4th day (June 12th 2020) : it's even easier than yesterday haha.. but it still burns.. my mom started to notice that my stomach is a little bit more flat and I'm so excited to see how I'll look after these 2 weeks 😁
5th day (June 13th 2020) : rest day 😉
6th day (June 14th 2020) : today, I didn't really have the motivation to do the workout but I did it anyway.. and thank you so much for supporting me guys, it means a lot to me ❤️
7th day (June 15th 2020) : it's been a week and I lost 0.5 kg/1 lbs without doing any diet (i ate what I wanted but I didn't overeat).. I'm so happy with the results so far 😁
8th day (June 16th 2020) : sooo I'm doing this at almost 10pm 😅 but it's fine.. I feel I'm getting better at this.. I finally did the entire workout without extra rests and I did all the exercises correctly (well, I think I did so).. anyway, I want to thank you all for your support, I love you so much ❤️ and remember : "No pain, no gain" 😉
9th day (June 17th 2020) : done 😁 it was easy to do.. can you guys recommend me a workout that makes my tights and calves slimmer (not bulky), please?? and one for my arms too 😁
10th day (June 18th 2020) : I didn't have the time to do it because I was at the beach all-day
11th day (June 19th 2020) : done 😉 soo yesterday I was at the beach with one of my mum's friend and she said "Wow you lost so much weight! Your stomach is so flat" and I was so happy that someone noticed my hard work 😁
12th day (June 20th 2020) : done 😁 today I was so curious about the results and I measured myself.. all I can tell you is that it's a HUGE difference for me 😉 thank you so much for the likes, the comments and your support for me ❤️
13th day (June 21st 2020) : done 😁 someone asked me in the comments if I'm eating healthy.. well, I try but I have cravings for ice cream, chocolate, etc.. my mom said that it's healthier to lose weight slowly than to follow a diet and lose weight very fast.. I can eat whatever I want but in small quantities and I'm happy that I'm losing weight slowly but sure 😉
14th day (June 22th 2020) : it's been two weeks since I started 😁 but I forgot to measure and weigh myself this morning so I'm going to put the measurements and the final results tomorrow.. sorry ❤️ oh and I almost forgot to tell you that today I'm going to start Pamela's Reif "12 MIN AB WORKOUT - Medium Level / No Equipment" (the link : ua-cam.com/video/Goo0g_zmFBY/v-deo.html ).. go and support me there 😁
.
So here are the results after two weeks into this workout :
Measurements (after) :
- waist : 82cm
- hips : 108cm
Now my belly is more flat and I regained confidence in myself. When I went to the beach, some friends of mine told me that my belly is so flat and they asked me if they can have the workout I did 😁
It's a big difference for me. I'm so happy and I recommend this workout for everyone who wants to get rid of their belly.
Thank you so much for being here for me on this little journey ❤️ I love you guys
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Like to remind me to update and to keep me motivated :)
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Edit : I saw a lot of comments saying that I inspired them and that they will try this workout.. I just wanted to wish you good luck ❤️ and thank you so much for the likes and the sweet comments
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Edit n°2 : If you have any questions, you can simply DM me on Instagram (@roxana.0494) or Snapchat (@bts.rm04) 😁 have a good day
u go girl
@@Amy-mp9bn thank you for supporting me 😁
You are a inspiration 😁
@@rosieskittles4242 thank you so much ☺️
you got this!! keep us updated :)
everyone: back, abs pain
me: oh tf my neck
*LOL how did I get 1K likes =)))))
THIS
Yes!!😭
Relatable
I had the same problem too! But then I realized I was jutting my neck forward each time when I should only be holding it still. Try looking at the ceiling when you crunch, and also put your hands on your temples to prevent pulling your head. Hope this helps!
thank youuu
if you're anything like me you're scrolling through the comments looking for one to really relate to and keep you motivated, so to anyone who sees this, I'll be that comment.
I am by no means fit or skinny, i have thick thighs and a muffin top that drives me insane. Yeah, working out can seem absolutely unbearable sometimes, maybe even always.. but don't give up on it. There will be days when it will feel like you've gotten nowhere with your progress, the urge to give up will be unbearable, don't listen to that little voice in your head. Progress will come, it takes lots of time, remember that good comes to those who simply try their best, support yourself through your journey.
I'm proud of you for even just taking the step to click on this video and try, even if it seems impossible. You will get there, be patient with yourself, remember that your body is doing its best because it loves you and you should love it.
keep going, don't give up !!! you got this :D
Two months ago: Start 67 kg, mountain hiking, healthier food,
One month ago: 65 kg, started running, literally no motivation. I like to go fast, don't have the patience to run longer than 30 minutes. Less and less food, swimming, bike riding, running still mountain hiking, sports every day but I'm stuck at 64,5 kg.
5 days ago: Start of this workout. No excuse. No matter how tired I am, I do have the time for freakin 10 minutes.
Now: I eat normal, but healthy again. After this ab workout I'm able to hula hoop 10 extra minutes watching a movie. Finally I'm down at 63 kg. I'm so happy and motivated! I appreciate those beeps in the last 3 seconds, so I don't need to look at the video for the next step.
To all those on their first day of this: it get's easier! There is hope! You are amazing!
ty ty.
sarah thank you
🖤🖤
TYYYY girl
does it work
1 month of consistently doing this exercise I can see and feel the results. So rewarding and absolutely worth it, thanks Pamela!
That's great...can u tell me from where u r getting or making ur own diet plans??
@@hulkk27 my diet consists of reduced carbs and no sugars :) i dont restrict myself much apart from that!
@@AyshaBlogsStuff wow, that's amazing...hey, I checked ur UA-cam channel...I like ur content👋😄
Do you do this once daily?
@@natashlaarx yes!
I feel like I'm gonna die. 10 min. never felt this long.
hands down the best workout! ive never been able to finish a HIIT workout but this time i did ❤
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
Thank you so much for this comment🥺💗✨
ty u made my workout more motivated😊
I am transforming into a monster... TOO MUCH MUSCLE SHOWIN IN MY BELLY! WHERE'S MY FAT ALEXIA??????????????
❤️
Keep it up!
After doing this every other day for a week, I was finally able to do the whole workout without taking an extra break. Progress is still progress no matter how slow. Go at your own pace.
Is it normal foe my back to get hurt?
@@izanami666-2 sore yes, if your spine hurts definitely not
Wow that is pretty good!
Thank you I was feeling very down for having a few extra breaks and this comment made me feel better. ^-^
@@reinskarma I’m glad❤️ I felt bad too that’s why I wanted to encourage other people. I have never been a fitness person. This is new to me
7 DAYS CHALENGE
Day 1 - ✅ Its so much fun i really like this workout and cant wait to see some reasults
Day 2 - ✅ Done, i was tired because of 6 and a half hours of sleep but still did it 💪
Day 3 - ✅Great
Day 4 - ✅ Done!
Day 5 - ✅
And???
I am happy to announce that after months of consistent follow through of this set of exercise, i am ready to move to Intermediate, hopefully 🎉
Nope, i am back
There’s a reason why this has 38m views...no long ass intro...straight to the point! 🙌🏾👌🏾
haha
I could barely lift up my head to see what the next exercise was
but ur tension into the abs and not the neck
@@Juliexe how to do that?? when i do the crunched i somehow end up using force on my neck to lift myself up and it pains a lot
@@user-li1yu3sy9t basically just like push everything to the stomach
@@user-li1yu3sy9t idk just try but the force into ur stomach as if it’s ur stomach picking u up not ur neck
@@Juliexe ohh alright
I've not been on track of abs workouts for long enough that my abs not get use to 'normal' Pam workout 😂 i just go with this beginner workout to get a grip from it, so my body can adapt to it again 😂 Thank you Pam, this is blessed 😊
I’ve only been doing this for close to 3 weeks now and you can visibly see my upper abs when I flex.
Now I just need to continue my caloric deficit and cardio and hopefully abs will be mine in no time!
good jobb + i came here to remind you to keep up
At the beginning of quarantine, I did this workout as a beginner, and let me tell you, IT WORKS. I saw results very quickly and now I am able to do Pamela's harder ab workouts now. But keep in mind everyone's bodies are different so you might get results quicker or slower than me. She has by far has the best ab workouts. Also remember to workout because you love your body and want to take care of it, not because you hate it :)
youre a queen for this thank you
I need this, thank you!!!
Thank you for saying u see results I’m definitely going to keep it up xxxx
Ilysm, that end comment was so fucking sweet. 😭😭🥰🥰🥰✨ this gave me so much motivation
Can we see results in a week if i do this workout daily?
This was beginner and I barely made it through, took lots of breaks. Can’t wait till I’m able to get through the entire thing without stopping!
Same:)
Me 2!
@@hisforharley2022 me 3!
That's a great attitude! I pushed through it today and look forward when this becomes easy. Good luck!
Glad I’m not the only one pausing this a billion times
Day one getting back into working out after surgery, love this! I especially love that she gets right to the workout without all the extra fluff talk ❤
I almost cried doing the plank
My heart like: “Will you stop now? If not, I will!” 🙂
dayum😂😂😂
yuhhhh 😂
I think this was stolen from another workout vid🤔
LOL
🤣🤣🤣 me too
Doing planks were the longest 30 seconds of my life
Doing every morning 1 min x 4 rep , believe plank will make you strong!
try doing 3 minutes x4 in just the morning wworkout
@Júlia Sződi bro i m just 14 and i do plank 2.00 x 5 reps
Ikr
spezialsnowflake i do aerobic and almost every single lesson we do plank for like 2-3 minutes
Me and my friend call every night. Instead of chatting we’ve been trying this out! ❤ love it thanks
Thanks for this workout. I'm older, so this is hard for me, but I modify as needed and keep at it. Your energy and the music keep me going!
i love my abbs that much i keep them protective under all of my fat
Yep same
actually this happens doing ab exercise but with no diet at all. Then you can see your abs only while sucking your stomach.
@@christinavass8018 thank you for the reply but i was just joking around🐼
laughing out loud... even though it past bedtime here .... I will use it :-)
@@selie2001 lol tt
"I'll be doing this every day starting from today!
Day 1: check
Day 2: check"
last seen: 8 years ago
Warp KEEP GOING YOU GOT THIS 🏋️♀️💋👑
I’ll check back 2028!!
If you want muscles , you have to do it day 1 , 3 , 5 , 7 , 9 ,ect...
nice
😂😂😂
I just started and already love your videos ❤
Alright let's do a 30-day challenge, let's give this a go!
Day 1 - Almost wanted to quit today, but I did it. I don't feel any change tho. Will update you tomorrow.
Day 2-6: skipped like 4 days 💀but I did t yesterday
what happened 😭😭😭
its never too late!!! keep pushing through!!
Alternate Title: 10 MINUTE INTENSE NECK WORKOUT // NO EQUIPMENT
It means youre doing it wrong, but how do you do it right?
@@sandakin6538 i know right? People keep saying to keep your abs more engaged but idk how to do that 😂
Bruhhhh fr
If the workout involves your neck, you can actually put your hands behind your head for support then put all the force in your absss
_. hi ._ to engage ur core u bscly squeeze ur stomach in whilst doing all the exercises x
my fat rolls looking at me while doing this:👁👄👁
Lol
I felt that ༼;´༎ຶ ‿ ༎ຶ༽
felt that
Especially after the kfc I just ate..
felt that badly 😭
🎶You will never feel the same once you've felt that burning flame🎵
Way too relatable for an ab workout
So i am going to start it and post daily about my changes.
Day 1: i was able to do all the excercise but take breaks from a little over 10 secs.
Day 2: was having cramps in the stomach but managed to complete the excercises. Today i was able to perform more than half excercise without taking excess seconds of break but in other half i took a few seconds more break.
Day 3: still have the cramps in the stomach region . But managed to do all the excercise without breaks. Although my cramps were paining , i kept recalling myself that if there's no pain then there's no gain. there was pain but it kind of felt bearable to make myself strong.
Day 4: i was able to do all the excercises with smoothness . I have a little bit difficulty in doing abs hold but yet managed to complete all excercises without extra breaks. I felt a lot of burn in stomach while doing excercises. And also i am able to see my stomach toning today.
Day 5: just did all the excercises smoothly and was easily able to do all of them . My stomach feels a little tight today.
Day 6: did all excercise but found the plank to be a little harder than others.
Day 7: i didnot do it due to some work.
Day 8: just normally did the workout.
Day 9 : My stomach is much more changed than the day 1.
Day 10 skipped it .
Day 11 did it perfectly
Day 12 completed.
Day 13: done .
Day. 14 done
Now i believe i should shift to advance or intermediate ab workout
Hey! I'm going to do this workout for 2weeks
Every morning with an empty stomach
I'm going to update you how it goes
weight: 54.7 kg
Height: 5'4
Measurements:
Waist: 27in / 68cm
Hips: 35.5in / 91.5cm
No diets I eat what I like to eat but I avoid over eating.
I also do intermittent fasting 8/16
I haven't done workouts for about 2 months now the last one I did was Chloe ting's two week shred.
I also have no physical activities and such due to online classes and community quarantine.
I'm doing this to encourage myself and also to motivate everyone who wants to try this workout
Day 1
I enjoyed the workout It's a lot easier and breathable than chloe ting's (no hates, I also love chloe ting's). I completed day 1 without struggle
Day 2
My abs are sore due to the workout yesterday but still I manage to finish this workout. I did struggle a little bit because it hurts. T.T, My neck did sore this time
Day 3
Yey day 3, abs are still sore, my neck kinda sore too, but I manage to finish the workout.
Day 4
My body is getting used to the routine. My abs doesn't hurt as much as yesterday, didn't even sweat today. I've practiced doing it slowly but with the right posture so my neck does not hurt and give my abs the squeeze it needs. I still don't see visible changes but I feel a lot stronger than not working out
Day 5
Today I had my monthly period, so I felt lazy, but, I motivated myself that I should do it and put inside my thought that it'll all be worth it once it's done. I did my day 5 and surprisingly, today was the easiest. My body is used to the routine so my abs doesn't sore anymore. Still seeing no visible results but I'm feeling way better.
Day 6
I woke up really late today. Did my workout immediately because I still have online class to attend good thing it's just 10 mins. The workout was a lot easier. and I can feel my waist getting smaller and my abs getting leaner. YEHEY. 8 more days.
Day 7
Skipped :< ughhh I had to run errands for the day and wasn't able to do a workout. Also, I started drinking black coffee
Day 8
Done with Day 8, as a punishment for myself I had my coffee black today without any sugar nor honey. I also did my routine twice :> you got to do what you got to do for that fitness goal you have to achieve. I can feel my obliques showing.
Day 9
Done with Day 9! surprisingly I got really exhausted with today's workout, considering it is my 9th day already. But I also concluded that maybe I got tired easily because I haven't slept well 2 days ago. Starting my day with my workout helps me a lot to boost my energy. 5 more days I really am excited for the results, although I'm not expecting much of a difference in just 2 weeks.
Day 10
Done! Did it much earlier than usual today. Also I'm planning to add some of pamela reif routines because I don't sweat that much, but I want to finish this workout first within 2 weeks to see its effectiveness alone. Maybe I'll add them once 2 weeks is done
Day 11
Skipped this workout but I did cardio, I decided to do cardio first before this routine but then I got too exhausted and dizzy so I had to skip T.T having a high intensity cardio before breaking your fast is not a good idea. Learn from my mistakes! Atleast have something to eat to boost your energy but not a full meal :) drink your energy drink or have one granola bar. 🤗
Day 12
Tried doing cardio again, ended up finishing this ab workout halfway only. I was so tired my legs are shaking and I cannot continue the other half. My endurance is still not that great. I hope I can complete a cardio and ab workout by tomorrow.
Day 13
Done with the workout my body sores, because of the cardio I did yesterday I only did ab workout today.the only visible changes I can see is that my obliques are defining.
Day 14
Last Day!! Done with my workout routine, I only did my ab workout. I'm so excited for this
results:
weight: 55 kg
Measurements:
Waist: 25.5in / 64.77cm
Hips: 35.5in / 91.5cm
WAHHH I love the results, although I did gain weight, maybe it's because I gained muscle mass. But my waist went from 27in to 25.5in with no diets at all. I'm going to continue this workout and if you want a weekly results please let me know. Thank you for your support :)
And now?
@@jazminepoirier1841 sorry I woke up late. I already updated it :> thank you for the support !
Wait do you always workout before you eat or after ?
@@hannahsolis551 hi it's before
girl you're a life saver! in case you decide to continue after 2 weeks please let us know if you got your abs :)
When I feel that I want to give up i close my eyes and imagine that body shape I'm looking for which motivate me to continue and it works❤️
omg same
works every time 😉
I don't need to close my eyes, I see the flat truck tire I'm smuggling under my shirt tail, and that's motivation enough.
same haha
@@rare80 yeeeeee✨🔥
Теперь моя самая любимая тренировка!!! 👍👍👍
Thanks a lot because I struggle from arthritis on my right knee and I am just 13 years old and I needed an abs workout that wouldn't make my knee hurt and this was perfect ❤❤❤❤
aaah this is me but I made a comment from my nana’s phone but here we are almost 4 weeks and I see a ton of results 😊❤
Been doing this for weeks and nothing compares to the excitement I get when Birthday starts playing because I know I'm almost done 😅
Did you see changes
Hajahahaha same here
Have you seen any improvement?
Me too 😂
Fatima
I don’t know about you but I don’t want abs in my neck 😭
Same😂🙄
hehe..relate✔︎
when boy abs so girls also have abs
boys and girl are equal
HAHAHAHAHA
@@tif8234 are you belong to chaina
I've tried so many different ab routines, and this one is the best!!!!
I’m trying to glow up this summer. Every workout I usually try doesn’t work, but when I did this one even on the first day I saw a very tiny change. Thank you
Auch Beginner Workouts von Pam sind der Horror😂❤️
Lea-Sophie Ernst echt so
Das gehört dazu. No pain no gain
Danke jetzt fühl ich mich nicht mehr so allein ❤😂
Ahahahahaha es sieht sooo einfach bei ihr aus . Ich bin einfach so unsportlich 😭
@@AMAZINGNACE Jeder, der fit sein will und ein sixpack haben will muss eben weitertrainieren auch wenn es zieht.
for anyone who needs the motivation- YOU FRICKEN GOT THISSSSSSS ngl tho it is pretty hard the first week or so but after that it gets easier just be consistent! NOW GO DO THAT WORKOUT AND THEN DO IT AGAIN AND GET THAT SUMMER BODYYYY!
nice
This is really helpful for beginners like me. Spider plank is the only exercise I can't do properly but I'll get there