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

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

September 10, 2021 0 By FitnessTips

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 & 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 & 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 & don’t stress so much: why? Stress increases the hormone cortisol, which supports fat storages around your belly.

PS: enjoy the view & 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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

▸ use #PamelaReif 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. ♥︎

1. Jubël – Weekend Vibe (Alle Farben Remix) 0:00 – 2:34
2. Tobtok, Milwin & 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 & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/apps/details?id=com.openreply.pam

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


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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.