10 MIN BOOTY & ABS - a slow workout on the floor - No Squats, No Jumps, Low Impact I Pamela Reif
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- čas přidán 15. 06. 2024
- a SLOW workout to activate your Booty & Abs. Everything is down on the floor.
Burns, but definitely won't make you drip sweat! ♥︎ Anzeige
This workout:
▸ has NO Squats, Lunges, Jumps, Burpees or anything similar. I promise, you won't sweat :D
▸ is Low Impact and very Knee-Friendly. Everything is down on the floor as well.
▸ starts with ABS. A couple of minutes without breaks, to really make our little sixpacks burn :)
▸ continues with BOOTY. 1 butt cheek at a time. As soon as we are done with one side, we switch over to the other one and repeat the same combination.
▸ has totally new exercises! Butterfly Hip Lifts, Figure 4 Lifts & Kickbacks for the Booty, etc. - let me know how you like them & if I should include them in future workouts as well :)
♥︎ make sure to:
THINK about the specific muscle (abs or booty) during every second of a movement & squeeze it as hard as possible. Really focus and try to make it BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
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▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ 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
▸ use #PamelaReif if you want me to see your workout pics and videos!
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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. Nathan Dawe, Little Mix - No Time For Tears 0:00 - 3:13
2. Tones And I - Fly Away 3:14 - 6:04
2. Henri PFR, Famba feat. Chiara Castelli - No One Knows 6:05 - 8:27
4. David Guetta & SIA - Let's Love (Robin Schulz Remix) 8:28 - 10:28
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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. - Sport
don't feel like standing up today? .. that's fine 😅
I love u,
Pamela! u change my life!
@@Mona-pg9jm Same here, since I started doing her video's everyday.. different person! and I love the workouts and songs and such all together, works for me
@@Rachelderuijter Friends in my school think I have changed a lot. I am 13 years old this year and I am very happy that I developed the habit of exercising at the age of 13.😊
Looooved loved the new moves!!!!!!!
Hi Pamela i love your videos... Plz make video on increasing breast exercise.. Lots of love to uh
..keep it up😘
Can we appreciate the fact this is free???
Always!💥
I guess there are ppl only apreciating her ass
I LOVE Pamela's workouts, not right while im doing them hahaha, but after for sure. she's my fav fitness influencer
Yeah but also she’s super rich so it’s fair :D
Absolutely 💯 😍🥰🥰🥰😊😊😊
Who still hates single leg glute bridges🔥😑
Meeee
meee😭 my legs literally shake so much 😭
Me especially when u ain’t got no glutes to hold up ur weight lmaooo
@@skmonie lmfaoo😂
Hahaha mee😅
Can we appreciate her on her workouts....it really works.....also she does it all free....thanx a lot pamela
Edit: the amount of likes is how much percent we all like Pamela reif
Very true...
its true she doing all free
It’s almost midnight here in LA 😴 I’m laying in bed and my abs are getting sore by just watching this video 😂 thank you Pam for another awesome workout routine 🙏😘❣️I’m looking forward to day 2 tomorrow! 🙌😅💪❤️😆
But Who doesn’t like Pamela?🤭
She really helped me to change my body and she has songs that I listen to so I’m not getting bored😍
👧🏼:Mom ppl say that plank is so painful
👱🏻♀️: honey they haven’t tried pamela reif’s workouts yet PLANK IS A REST🥲
Soooo related😣she always put the plank at the end of the exercises😂i was like ahhhh thanks god!
damn!! You took the right words out of everyone's mouth
I get excited when I see the plank coming up 🤣 like yesss, rest time!
Truee
!!!!!!!
me: *does a sit-up*
my heart: if you don’t stop, I will.
Bru that’s dark but same with me 😂🤣
AHAHAHAHAHAHAHAAH
😂 Same
HAHAHAHAHA OMG MY LIFEEEEE 😂😭💀😆
Hahahaha🤣🤣
FIRST TIME I REALIZED THAT MY HEAD HAS A HEARTBEAT TOO......
Omg same
When I did fencing, like 3 years ago, we used to run a lot (because our coach was a bitch and hated us), so I started understanding almost every place where I could feel my heartbeat. Sometimes I literally felt the venes in my mouth beating...
HAHAHAHAHAHAHHA
@Adwita Gupta What do you mean
@Adwita Gupta ohh...
Reminder: if you need a break, take it. It will not make the workout less effective. If anything you will be be keeping your heart rate high for longer time and burn more calories. Pamela does this for a living so of course she is good at it.
Tbh this made me feel so much better cuz I had to take a break for a lil like twice doing the same thing and was so disappointed...🥺
@@mandybocchiola1137 having the mind to do it is amazing, keep going & stay healthy
Breaks are especially beneficial if you want to gain strength. Your muscles need a short while to refill with energy, so if you don't take rests and your strength endurance is not godlike you won't be able to do the last exercises as well as the first exercises, which might take something away from your success, depending on your goals. For me, getting stronger is my goal, so I didn't think twice to take two rests. Okay, I needed one rest to catch a mini spider with a glass and throw it from the balcony, just to watch it FLY away! It was so small that the wind carried it up to the roof! Poor spider, I hope it will land somewhere safe, and not be carried around in the wind until it starves😳
I’ll use this as my excuse to stop halfway through, thank you😌
One moment I wanted to give up, but due to your comment I continued to the end. Thanks a mill :)
Pamela : Does workout majestically looking like a goddess.
Me : Flopping like a walrus with hairs looking like a gremlin.
She is literally laughing in pam knife.... Eff it... I am done
@@gal_targareayn6721 it’s slow mo too lol
So true my dude. GREMLIN CREW 4EVER WOOOOHHH lmao
I'm lucky I came here to read this cause my man just laughes at me when I tell him "I look like a dying animal" when excersising and because of that I prefer to do it alone 🤣
This is the comment I was looking for😂
Everyone: Her abs😍
Me: Her hair😍
Me too. I jus can't take my eyes off those dazzling hair!😍
Same i want her hair
me: she😍
Her legs 😍
Lol!🤣 she's beautiful!
I am so proud of how much I improved doing these workouts. I consider elbow planks as rests lol
is there a reason my neck tenses instead of abs or is that meant to happen
@@muireannkenehan4253 try redistribute where you're putting your weight? untense your shoulders by rolling them back a bit before going into it, and then try put more of the weight onto your legs and stomach and try to keep your shoulders back. same thing happens to me, its normal!
@@beltaya276 okay thank you!
Me too
oh yeah same lol
I like glute bridges but *not* single leg glute bridges, they make my legs SHAKEEEE😩😭
Same
So true
Same omh
@@onemilly9104 same but you really feel the effectiveness
Same I just don’t do them
Love the booty workouts that don't have squats or lunges!!!
Seriously !!!
same, those DESTROY my knees
Me too
Strumming my pain with her fingers, Singing my life with her words
, Killing me softly with her workout....
IM LISTENING TO THAT SONG RIGHT NOW!!!:))
@@d.g.4306 wtf
@@d.g.4306 Lol
Ich bin
Ä Po in Po äääüü
Anyone else really excited for her upcoming christmas dance workout?
I have literally been waiting on it since october
nathalie me
It’s probably not even gonna come
@@ellietaxi350 it is
@@nicisvantnerova3589 ok chill
song: no time for tears
me: well here they comE
Little Mix😍🔥
LMAOOO
LOL SAME
Let's just appreciate the fact that her outfit matches with the timer...
Hahahaha I suddenly look at the timer after reading ur comment lol
I was looking for this comment
Hey guys ... don't worry You're not the only one doing this secretly in room.....
Glad to know I'm not alone 😂
@@musicalsnowflake5504 same
Jajaja omgg
Good to no
same ahahha!!!
Pamela reif was the best part of this year☺️
I love how she doesn’t talk we just focus on doing the workout together and listen to the music✨
I have a toxic relationship with my abs, I keep hurting them and they keep loving me more and more
You are a real Pamela Fan, when you know, that "Plank" is (almost) always the last excercise :D
“Burns,but definitely won’t make you drip sweat”-she said
You probably won’t see this but you genuinely changed my life Pam! I just wanted to say thank you sooo much for being you ❤️
Oh my God... Little Mix, great way to start the exercise 🥰🥰🥰
Each one 30s
Glute bridge + crunch
Slo-mo pam knife
Flutter kicks
Knee touches
Butterfly hip lift
Butterfly kicks
Knee touches
Side crunch + thigh lift R
Figure 4 lift R
Figure 4 kickback R
1-leg glute bridge R
1-leg glute bridge hold R
Side crunch + thigh lift L
Figure 4 lift L
Figure 4 kickback L
1-leg glute bridge L
1-leg glute bridge hold L
Wide bridge pulses
Glute bridge hold
Plank
***Well done!***
Thankss!!
The one comment everyone must look for to know how much to cry
Ty
Imma go to a different work-out vid..ADIOS have fun folks, I feel bad for u..❤️😭
thanks🤩
Little Mix! I'm so happy that you used this song 🥰
She makes this look too easy with no rest!
Omg I was so unmotivated, LittleMix song is here I can't wait to do it
Yess🔥 finally a Little Mix song😍 I was waiting for it!
AGREE more Little Mix
Just what I needed after 10 lbs of left over candied yams and turkey
Hahhahaha
Well I hope you didn’t be sick
Yassss starting with Little Mix. It motivated me a little bit more😂❤
When it says slow workout
Me telling : ohhh means I will have more pain to do it
Akdom🤣🤣🤣 10 minute neck friendly AB workout aar 10 minute medium level AB workout korar pore this one feels easy but still painfuuul😩
Pam really has changed my life and the way I view myself, I have so much more positivity for my body and love myself so much more. And I've never been "fat" but I definitely was unhealthy and Pam's video's changed that, so thank you. This workout though is a bit hard but I'll get used to it.
Pamela: A slow workout
Me: I’m gonna walk slow tomorrow after trying this today
Yeees 😍 finally a little Mix song in Pam's workout. Has to be a good one
This IS the best 10-minute workout on the internet. Can't change my mind.
She used a Little Mix Song, so i‘m automatically in love with the workout 😋
samee
Hahahhaa sameee doing it tomorrow
OMG ME TOO!!! I was busy reading the comments and realised.. wait I know this song!!
Yeees, Little Mix 😍
omg, Pamela’s workout with Little Mix song? 😮😮 That just made my day ❤️
two of my favorite things in one!
yeeeess for the little mix song in the workout!
This just got so much better because it has a Little Mix song in it yesss💪🏽😂💃💕
Love the Low Impact, especially, slow & effective~^^
Pam and slow. Whoa. Kill me slowly, love it.
loved it
Well that’s worrying🤣
Amazing Workout! I am living for that Little Mix song it is so motivating!!
I am soo happy that you put little mix’s song in this workout loved it definately my new favorite video of yours
If you made it here today congratulations, you survived the last workout of 2020🤩🤯
Btw from now on I hate glute bridges, there were just too many today😩
Ok
Me *starting the workout* wait it's not that bad
Up next : one leg bridges *me crying*
Up next : one leg bridges hold *me dying*
Me: hear Little Mix song
My motivation:📈📈📈
Hey, early squad! Just wanted to check on you guys. I hope y'all and your family are fit, healthy and safe at home. I respect Pam and the people who do her workouts soooooo much. We are a family. We will support each other and keep on flourishing and developing ourselves and our strength, and not be a couch potato 🙄. We can do this, guys! Keep following the Workout Plans. I'm sure we'll all have abs and 2x the strength from now by 2021 (new goals/resolutions for next year ✨). Love y'all 💕 Virtual hugs your way 🤗🤗🤗
xoxo
Wow u'r rly adorable
@@leenapeen2224 thank you so much! I really appreciate the fact that you read through the whole thing! Thank you again! ❤️❤️❤️
The yeonjun pfp😭
pamela: do a figure 4 kickback!
me: sorry but i can only do a figure 1
I was wondering how to do those. I'm having a hard time. Any tips?
@@_daikon I pause the video and put my body in the same position as her. Then I start it back and pay close attention to my movements. If it feels awkward or like it is not working, that’s probably because your upper body is moving/pivoting instead of being still while the lower half does all of the work.
No matter how many times I do it, I still hate one leg glute bridges!!
Pam: "i promise you wont sweat"
Me: 💦🌧💦
This workout actually flew by I'm impressed with myself.
OMG LITTLE MIX PAM I LOOOOOOOVE YOU
A LITTLE MIX SONG 🥳🥳🔥
As a busy stay at home mom I appreciate this quick and effective workout! Thanks pamela!
i really love it, and imo, Pamela Reif is one of the better sport channel on youtube. that's all i needed, just a video without too much chating !
Watching this from my cozy bed, preparing myself for what I’m about to get into 👏🏻
Found this one quite easy, really enjoyed it! I'm glad it was at the start of the schedule
Wow, I think this is my favorite ab/booty workout yet!
Can we all appreciate the amazing music that comes along with these highly effective workouts. Some fitness youtubers use the same song for literally 10 of their videos so they don't get copywrited
PAM! this was the first workout ive done with out any pauses or breaks!!! u really are making me stronger and i appreciate ur work so much. i am so lucky that i have access to ur workouts without paying a price
On my lunchbreak looking at what to expect later 😂
Got me like... No time for tears but those butterfly thing would let me fly away crying.
this was great omg
She looks perfect in every video and her outfits are so cute 🥺
Your at home no equipment workouts are everything. Thank you so much I see great results! ❤️❤️
Hi! So it has worked for you ? In how much time ?
Who’s like me has been dreaming of a new abs & booty workout since 2018?😍
Yesss i hear little mix😍😍😍 any mixers here?🙋♀️
Yeeeess😍 finally a little mix song! I was waiting for it too long!
@@adina8108 i would die if she does a little mix dance workout with like power, wasabi, sweet melody...😍 IMAGINE THAT ENERGYY
@@lauragra6651 OMG😍 I would do this everyday without getting sick of it. That's the attention Little Mix deserve
@@adina8108 i would die happy if zhis happens!!!! Omg this is the energy we all need in times like this! PAM PLEASEEE
@@lauragra6651 Little Mix dance cardio I AM HERE FOR IT
I love how all her workouts end with a plank ❤
Same👍
Thoroughly loved this workout. Thanks!
One of my faves!!!
Brain:Another round please 🥺
Heart: Hell nah🤯
Rather chill but super effektive, love it!
I thought it would be a slow workout... But it was anything else than slow. Anyways, thank you Pamela for creating this workout! Xo
30s Glute bridge + crunch
30s Slow-mo Pam knife
30s flutter kicks
30s knee touches
30s butterfly hip lift
30s butterfly kicks
30s knee touches
30s side crunch + thigh lift
30s figure 4 lift, right
30s figure 4 kickback, right
30s 1-leg glute bridge, right
30s 1- leg bridge hold, right
30s side crunch + thigh lift
30s figure 4 lift, left
30s figure 4 kickback, left
30s 1-leg glute bridge, left
30s 1-leg glute bridge hold, left
30s wide bridge pulses
30s glute bridge hold
30s plank
✨well done ✨
I can't feel my legs but it's great 😳😁
Ending this year working out it's awesome!!!
Thank you Pam for allí that you've done 😍😍😍😘😘
I appreciate how she shows in detail how to do each one and the music is always motivating
I know I'm on the right track when plank feels like rest time! 😅
Figure 4 lift is amazing!
Who just clicked right away, just to watch without performing?😅
Me!!!!!
ive been doing this for about 5 days now and I can finally do it start to finish without pausing. Didn't even break a sweat this last time
When Pam smiled somewhere in the middle, it felt like an encouragement for me doing well ❤
P.S. It's the most pleasant plank yet.
I LOVE THIS SO MUCH !! can’t wait to try it out thanks Pamela you’re helping me sooo much 💕💕
I did this after my 2-mile run and it feels great; not too long, not too short. Just the right amount of burn to end the workout.
Probably the easiest plank I have ever done at the end of the workout just because you killed my booty for 10 mins straight
Thank you nice lady ! I’m sweating and sore but I’m grateful!
week 15🔥, day 1, who is with me?
Ich sterbe🔥🔥
meee
little mix during the workout is a YES for me
fave 10 min workout♡♡
I could keep up! 😋
Pamela's 10 min work out is like eternity
I really enjoyed this workout! I felt like dying at first but something about Pamela makes me go through that rough part. To everyone, you can do this!
Love your workouts Pamela!! I’ve been doing them for several months now with my mom. You’re so adorable! 🥰💪🏻
Me watching: okayy it looks so much fun and “doable”! Can’t wait to try it!
Me trying: Ooooo🥵 Abs and booty crying
Also, am I the only one who consider it a break when 3.2.1 starts to beep?
Dont worry.. 3.2.1 is a break for me too :)
A Little Mix song ♥️ can you include another little mix song in your next videos please 🙏
This is one of my fav work outs ive ever done
AMAZING. Thank you so much!
Each day I push myself, I redefine my limits
I actually managed to follow this to the end!!! I love it, gonna stick with this and then work up to her harder workouts
I really appreciate that you get right into the workout and have a countdown for us. New subscriber and you are going to be part of my new 2021! Thank you!