10 MIN AB WORKOUT + BOTTLE / or a small weight, extra resistance & special exercises I Pamela Reif

Tired of basic crunches? Let’s switch it up ♥︎ grab a bottle and work your way to a sixpack! / Werbung

Bottle / Weight:
1. You can use anything between 0.5 - 4kg.
2. I wouldn’t say that „the heavier, the better“! You also need to hold the weight with your arms, not your abs - remember :D

EXERCISES:
▸ The bottle / weight adds EXTRA RESISTANCE, forcing our muscles to grow stronger. It’s always good to switch it up, to keep seeing results!
▸ Lots of NEW exercises. Hope you enjoy them :)
▸ I will tell you right away: There are SIDE PLANKS :D only very short in the end though - not too bad! Just think about your toned waist & time flies by :)
▸ STANDARD exercises made harder by adding the bottle. Jack Knifes, Sit Ups, …

TECHNIQUE:
▸ Ab Holds: 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!
▸ Neck: Don’t crunch with your neck, lift your body with the strength of your tummy! :D this also reduces neck pain.
▸ Side Planks: If those ones are too hard, perform a Half Side Plank instead. Knees are on the floor, feet are on the floor, hip is lifted :)

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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ 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: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/apps/details?id=com.openreply.pam

➞ Instagram http://www.instagram.com/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. ♥︎
http://wmg.click/GetActive

1. Dubdogz, JØRD - Ain't No Sunshine (feat. Jasmine Pace)
2. Milk & Sugar - Let The Sun Shine
3. Joel Corry x Jax Jones - OUT OUT (feat. Charli XCX & Saweetie)
4. Offrami - Resist Your Love (feat. Mougleta)
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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.

Видео 10 MIN AB WORKOUT + BOTTLE / or a small weight, extra resistance & special exercises I Pamela Reif канала Pamela Reif