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 :) __ The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. __ ▸ 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 &...