10 MIN LOWER ABS EXTREME - with weight or DIY ankle weight I Pamela Reif
Already got strong abs but need an EXTRA challenge for the lower part of your stomach?
I got you. This one is HARD.
▸ DIY Ankle Weight:
Take 2 bottles and tie them around your ankles with several hair elastics. Make sure they are sitting SECURE, we don’t want them to fall on your face… :D
- 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 your fat, you will also see your Ab Lines!
- But please note, that you won't burn only fat in this specific area by training it. Fat loss is always spread across your entire body. I know… annoying :D
Please make sure:
▸ to 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.
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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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. ♥︎
http://wmg.click/GetActive
1. LF System - Afraid to Feel
2. Justin Quiles, Robin Schulz - AEIOU
3. Drew Sycamore - Electric Motion
4. John Summit, Guz, Stevie Appleton - What A Life
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Business Contact:
[email protected]
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.
Тэги:
#workout #training #abs #sickpack #flat #tummy #stomach #exercise #how_to_get #home_workout #no_equipment #sport #kayla_itsines #sweat #body_fat #get_thin #lose_weight #healthy #sit_up #crunch #plank #strong #intense #10_minute #fat_burner #lower_abs #bauchfett #30_seconds #kurz #pamela_rf #best_ab_workout #muscle #madfit #bauchmuskeln #bauchspeck #muffin_top #slim_waist #hüftspeck #home #hard #covid #men #chloe_ting #fitness_blender #unterbauch #fett #weight #gewicht #gym #fitness #extreme #ankle #manschetteКомментарии:
Love it, but I was also sort of scared that the weight could drop and fall right onto my face 🤣
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My back just cannot stick to the mat idk what is it but they are always up in the air help
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Sport of the day 2/4✅
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Gonna start this workout today I have done ur other workouts and have slim upper abs but I want to improve my lower abs so I will be starting this and I am not using weights but might add later on
Day 1:✅
Day 2: ✅
Day3: ✅
Day4: ✅
Day5:✅
Day6:✅ i tried her other lower ab workout today
Day7: ✅
Wheweeee! That was a good workout!
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😭hard
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Doing this every other day, no weights, veryyy slow as a 4 month post partum mummy - I can feel all those transverse abs waking up already
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Can someone tell me why I heard a few of these songs out at a restaurant and I almost dropped down for a plank? 😂
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Good workout but not a fan of the music choice 😶
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Wow. I liked using the weight. I liked the music today
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Do ankle weights really work for the lower abs? Has anyone got any recommendations?
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The lift with the weight looks SO dangerous!
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You are so Beautiful
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I use a big detergent bottle instead of dumbbell weight . Fell into my face and my mouth was filled with blood lol. It was painful but funny cause I feel embarrassed to answer if other ask what happen to your mouth .
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This is no joke my favourite Pam AB Workout
Love it🔥🔥🔥
I love it 😍 but as others I am afraid that weight will drop on my face 😂
Week 10, 2023 (Wednesday)
can we put our hands on the ground instead of holding something like for example that bench in your case pamela?
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OMG I did the whole workout!! cryyyy
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Hardest workout I have ever done, BUT I FEEL AMAZING THANK YOU!
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Omg, guys, I admire you all! Especially if you do it with weights! It's insane... I did it without weights but I still felt desperate cause I failed to do all the exercises in a proper way, so now I think it was useless for me :(
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Very annoying not having time to transition from exercise to exercise. And who thought it was a good idea to hold weights above your face with your feet??? Good way to lose a few teeth ...
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I am unable to keep my back on the ground... does anyone here have a miracle solution ?
Pam, how can you do that ?? 😱
Pam, you are so amazing and elegant! Love your videos. My mom and I have been doing them for 3 months now and have gotten in killer shape. Much love from the US!! 💖
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Bro this made me cry
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Great video thanks ❤
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Please use ankle weights for this exercise, the risk of dropping a weight on your face is not a worthwhile risk!!
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I'm actually crying rn cause my weight almost fell on me so guess I ll go find a safer ab workout Pam did🤚😭
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It's hard but the video with willy, it's harder 🤪
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i did this wearing platform docs that works too
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Note to concerned friends: do this WO with shoes on! It’s much easier to hold the weights with your feet that way
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war super hart, danke pam💪
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terrible for the back tbh
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bestes ab workouts von deinem gesamten Kanal Liebe es !!!!! ♥️
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Hi! Pamela, is it possible to make a video with Swan Dive Pilat's Exo. Several options, please. Thanks!
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I've been doing your ab workouts for 4 years now ! You have great content thank you for sharing it with us 😊
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You're very gorgeous.
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This is my fifth day doing this workout and now it almost isn't challenging at all!! It use to be so hard!
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Helpp any tips for cramps? every time i try to do an exercise i get horrible leg cramps:(((
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I can not stretch out my legs, how do u stretch out the whole legs?? Btw it was a good workout 😮💨😮💨
ОтветитьOmg this is so intence!! My abs are realy hard
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Absolutes Killer Workout😓 zum Shopping würde ich meine beste Freundin mitnehmen 😊
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Thanks coash 👏🏾👏🏾👏🏾
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ow
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Im now a very proud 13 year old, because I could finish this workout completely :D
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I have a house on my stomach with such trainings :(
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If ir hurts 2 days after you did workout then its effective! By the way you could use ankle weights ....
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This workout made me realize I definitely don’t work my abs enough… 😂
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Нижний пресс + вес
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I liked this straight away just purely because this song is a BANGER 🎉
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