Pamela Reif's Beginner Ab Workout

I tried this 10-Min Beginner Ab Workout with 52 Million Views – It’s Super Intense!

This beginner ab workout is exactly what you’re looking for. 

It’s intense. It’s effective. It’s can be done anywhere. 

You don’t need any equipment. 

And the best part! At only 10 minutes long, you can squeeze it in whenever you like. It can be a stand-alone workout or added to the beginning or end of your current routine.

This workout will tone your midsection, improve your posture, and is accessible for all fitness levels. 

With tons of videos online and on YouTube, it’s daunting to figure out where to even start. But don’t worry, we’ve got you covered!

Here is our favorite beginner 10-minute ab workout.

Pamela Reif’s 10-Minute Beginner Ab Workout

Pamela Reif

Strengthening your core has an infinite number of benefits from better balance and stability to good posture. Your everyday tasks will become easier and you’ll have a healthier back. What’s not to love?

So why this particular workout?

Pamela Reif is a well-known fitness vlogger and model from Germany. With over 8 million subscribers and over 1.2 trillion views on her videos, her workouts are wildly popular and accessible for all levels.

She offers a full range of videos from beginner to hard and of different lengths to suit your needs.

This 10-minute bodyweight ab workout is for everyone! You can move at your own speed and modify to your fitness level.

Because you don’t need equipment, you can do this at home, at the gym, or even while traveling.

What’s In the 10-Minute Ab Workout?

This 10-minute ab workout is segmented in 30-second intervals with 10 seconds of rest in between. 

Let’s break it down!

Crunch Middle, 30 seconds

Crunches are a staple to every beginner ab workout and a great start to this one!

Target muscles: rectus abdominis muscles and obliques

  • Lie on your back with your hands stacked behind your head or by your ears. On an exhale, lift your head, neck, and shoulders off the mat.
  • On an inhale, return to the starting position. Take 10 seconds rest.

Crunch Left, 30 seconds

Time to target your obliques!

Target muscles: abdominal wall and left obliques

  • Drop your knees to the left, stacking your legs and feet. Say hello to your right obliques as you crunch on an exhale. Rest for 10 seconds.

Crunch Right, 30 seconds

Let’s get to the other side!

Target muscles: abdominal wall and right obliques

  • Drop your knees to the right, stacking your legs and feet. Say hello to your left obliques as you crunch on an exhale. Rest for 10 seconds.

Heel Touches, 30 seconds

Keep the oblique momentum going with heel touches!

Target muscles: Obliques

  • Plant your feet on the mat and stretch your arms by your sides, palms down. Lift your head, neck, and shoulders off of the mat.
  • Alternate tapping your heels by crunching through your obliques. Take 10 seconds rest.

Ab Hold, 30 seconds

Don’t let the hold part of the name fool you, you are going to feel this one!

Target muscles: transverse abdominis, rectus abdominis, obliques, erector spinae

Russian Twist, 30 seconds

Twist out those obliques with the Russian Twist!

Target muscles: obliques, rectus abdominis, transverse abdominis, erector spinae

Start in a seated position with your knees bent and heels on the mat. Lean back until you feel your core engage. With your hands together, alternate tapping the ground by each hip.

10 seconds rest.

Lean Back Hold, 30 seconds

Are your abs burning yet? Up next is the lean-back hold.

Target muscles: deltoids, abs, mid to lower back muscles

  • With your heels on the mat, lean back to a 45-degree angle and hold. Your arms can either be crossed at your chest or out in front of you. Rest for 10 seconds.

Slow Mountain Climber, 30 seconds

Traditionally a speed exercise, take this one slow and most importantly, with control.

Target muscles: abdominals, glutes, triceps, upper back muscles, and shoulders

  • Begin in the pushup position with your toes tucked and your wrists underneath your shoulders.
  • Bring your right knee toward the back of your right arm. Repeat on the left side. Take 10 seconds rest.

Plank, 30 seconds

A personal favorite, the plank will engage your whole body!

Target muscles: transverse abdominis, rectus abdominis, internal obliques, external obliques

  • Drop down to your forearms from the pushup position, your hands can either be together or palms flat on the mat.
  • You want a straight line from the tip of your head to your heels. Hold. Rest for 10 seconds rest.

Toe Touches, 30 seconds

Flip your body over, we’re on our backs for toe touches!

Target muscles: rectus abdominis, obliques

  • Lie on your back with your legs lifted, stacked over your hips. Lift your head, neck, and shoulders off of the mat with your arms reaching toward your toes.
  • Reach for your toes. Repeat without lowering your head to the mat. Rest fir 10 seconds.

Bicycle Crunch, 30 seconds

Back to the twists with 30 seconds of the bicycle crunch!

Target muscles: rectus abdominis, hips, obliques

  • Lie on your back with your knees bent at 90-degree angles. Place your fingertips behind your ears.
  • As you lift, twist to the right, bringing your left elbow to your right knee as you straighten your left leg.
  • Reset and repeat on the opposite side. Continue alternating sides. Take 10 seconds rest.

Hip Lift, 30 seconds

Target your lower abs next with the hip lift!

Target muscles: glutes, hamstrings, quads, abs, and hip adductors

  • Lie on your back with your legs stacked over your hips, a 90-degree bend in your knees.
  • Your arms are along your sides, palms down for stability. Lift your legs and hips on an exhale. Take 10 seconds rest.

Ab hold, 30 seconds

Repeat the ab hold. You’ve got this!

10 seconds rest.

Spider Plank, 30 seconds

Similar to mountain climbers, the spider plank is a side crunch to reinvigorate your obliques!

Target muscles: obliques, triceps, shoulders, glutes

  • Begin in the plank position. Alternate bringing each knee to the outside of each arm.
  • Focus on keeping your hips down and your knees wide. Rest 10 seconds.

Plank, 30 seconds

The finale! Hold one more plank for 30 seconds. You’re so close!

Whew! All done.

Here is what happened.

WOW. Just. Wow. 

This workout is… intense! It lit my core on fire and I absolutely loved it.

Pamela’s music choices (and the timer!) kept me motivated to keep moving, especially when my core (specifically my obliques, looking at you spider plank!) were burning. 

This workout truly is for everyone. Because it’s timed intervals, it’s super easy to modify for your fitness level. When it gets a bit too intense, you can move slower through your reps. But remember: proper form is key yall!

I know this, I will definitely be coming back to this workout.

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