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10 MIN ABS + YOGA – a sluggish and "relaxed" exercise for tremendous robust abs / No Tools I Pamela Reif



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something DIFFERENT and new! Hope you enjoy this slow Sixpack routine, with a little bit of stretching ︎ / Werbung

I had a hard time developing this workout 😀
I wanted to have a killer BURN in my abs, without any fast movements and without being too intense. I wanted to have a calm workout, that is nice for a “slow” day, before bed or to wake up the body. OR on super hot summer days (hi August, you feel like a sauna).

The first couple of minutes are very sixpack-focused, afterwards we work on overall core strength and in the end we calm down with stretching

PS: 36°C while we were filming. I was sweating soooo much haha.
▸ I burned 50kcal in those 10min. If you are taller or heavier than me (I’m 163cm), you will for sure burn more calories!

▸ 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.

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No Equipment necessary, no breaks (you’re used to it by now I guess) and not much space needed 🙂 If you need a break tho – 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 always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.

1. Lianne La Havas – Please Don’t Make Me Cry 0:00 – 3:54
2. Joel Corry feat. MNEK – Head & Heart (Acoustic) 3:55 – 7:20
3. Griff – Say It Again 7:21 – 10:57


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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.

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  1. Pamela Reif

    June 2, 2021 at 8:05 pm

    HIGH FIVE (or thumbs up) if you are team active, although it's boiling hot outside & we basically sweat while sitting.
    It's soooo hot in Germany, but I would never complain. Working out makes me sweat like being in the sauna – WHICH IS SO COOL 😀 Doesn't that feel like cleansing the body? I could swear my workouts are even more effective now haha.

    This routine is very slow and relaxed, so we won't die from sweating. Hope you like it 🙂

    xx Pamela

  2. Jade Quinn

    June 2, 2021 at 8:55 pm

    I started working out at home about a week ago, watching loads of different workout videos for beginners. I’ve found that yours is definitely one of the best!! Thank you so much Pamela

  3. Planet P

    June 2, 2021 at 9:14 pm

    Where is the “relaxed” part?

  4. Josefine Gosch

    June 2, 2021 at 9:54 pm

    it was hard but relaxing tho

  5. Дарья Дронова

    June 2, 2021 at 10:42 pm

    It's love with the first movement. Thank you!!

  6. Ana M

    June 2, 2021 at 11:09 pm

    When you're ready to workout but your internet doesn't cooperate

  7. Nikol

    June 2, 2021 at 11:25 pm

    this is my fav workout! its not that hard! love it<3

  8. tokyomilmil

    June 3, 2021 at 12:00 am

    I proudly announce I was dead @1:51

  9. France DC

    June 3, 2021 at 12:55 am

    Pamela, please tell us how to do jack knives easily, I really want to ace that motherf*k* exercise

  10. zed luciana

    June 3, 2021 at 12:56 am

    Yayy it's easy and perfect!

  11. Tường Vy Phan

    June 3, 2021 at 1:45 am

    Has anyone can't do side plank exercise? :))

  12. Rosamma Baby

    June 3, 2021 at 2:29 am

    I watched the whole video and confirm it's relaxing

  13. Alexis Broadhurst

    June 3, 2021 at 3:01 am

    I absolutely love this workout.. I am somewhat of a weak individual, and I've watched many yoga videos but this one is THE ONE!! After only one session I was sore the next day. I am getting stronger because of u, thank u so much <333

  14. Elia Tileva

    June 3, 2021 at 3:51 am

    i literally got a cramp on my leg while doing the side rotation + crunch exercise and honestly, the cramp actually hurted less than this workout!

  15. Catching Feelings

    June 3, 2021 at 4:00 am

    You made me cry

  16. Jana

    June 3, 2021 at 4:49 am

    I swear while doing Starfish + Jack Knife I saw my great-great grandma

  17. YellowHaze_ Editz

    June 3, 2021 at 5:39 am

    wowza no wonder pam was sweating! Working out in 96-degree weather!!

  18. liv

    June 3, 2021 at 5:42 am

    Personal Record:
    (Updating daily/every time I complete the routine to record progress!)
    -(05/13/21): Starting with no definition. I enjoyed this relaxed routine 🙂
    -(05/14/21): Nice
    -(05/15/21): Nice
    -(05/16/21): Easier to complete

  19. Vanessa Lin

    June 3, 2021 at 5:54 am

    I love you Pamela. Thank you for your content so grateful for you!!!!

  20. Jalila zehra

    June 3, 2021 at 6:24 am

    hi I want to lose my weight and bely stomach fats but increase breast size kindly guide me plz I m waiting for ur reply

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Yoga Videos Rücken: Entspannung für den unteren Rücken



Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:

Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Yoga Videos Ganzkörper Circulation | 20 Min. Exercise Mittelstufe | Fühl dich stark, match & selbstbewusst!



Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
Es wird strong. Zumindest hier und da. Eure Schultern werden gut auf ihre Kosten kommen, die Oberschenkel arbeiten fleißig mit und auch die Körpermitte bringen wir kurzzeitig zum kochen.

STRONG & BEAUTIFUL ist ein feines Full Body Yoga Workout, welches den gesamten Körper fordert, fördert und eventuell sogar die eine oder andere Grenze aufzeigt 🙂

Und eins noch: wir legen gleich zu Beginn relativ (!) kraftvoll los. Wenn ihr die Aufwärmphase gerne etwas länger gestaltet, dann macht vor der Einheit einfach noch ein paar Sonnengrüsse.

– 6 Runden Klassischer Sonnengruß (8 Minuten)

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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Yoga Videos Morning Yoga for Girls | 10-Min | Energizing Wake Up Vinyasa Stream



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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

I’ve teamed up with Bellabeat Leaf to bring you this super special beginner morning yoga sequence. Have fun and feel good with this 10 mins beginner yoga class!


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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh.

Train with me and many of my favorite teachers at Please consult your physician before taking on any new fitness regime.

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