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Only twelve minutes: Effective six-pack workout without weights

Effective six-pack workout without weights

Demand the abdominal muscles in just a few minutes and get a little closer to the six-pack. This works great with this home workout from fitness icon Pamela Reif.

Fitness influencer Pamela Reif regularly provides her fans with new sweaty workouts – the compiled exercises for the middle of the body are particularly popular.

No wonder: After all, the gym queen is not only known for her firm bottom but also for her well-trained stomach.

Pam has released two intense six-pack workouts in the past: one for beginners and one hard-hitting for advanced users.

Six-pack workout for every ability level

But what about the performance level in between? There is also a suitable workout for this.

“If you are no longer a beginner, but the other video is still a bit too hard for you, this workout is just right for you,” writes Pamela Reif motivating under her video.

The whole workout can be completed quickly in 12 minutes and is perfect as a beautiful home unit without additional equipment.

Within the crisp workout, each exercise is carried out for 30 seconds – no breaks are provided.

“If you still need a break, take it!” Pam writes. “Don’t worry about it too much. You will get better with time.”

12-Minute Abs Workout by Pamela Reif

1. Wake up the abs

The first two exercises of the workout gently wake up the muscle strands in your abdomen and warm them up for the next few minutes.

  • Crunch with a knee lift
  • Hold with Arm Pulses

Above all, the front, straight abdominal muscles are in focus and are almost constantly under high tension. Therefore, keep your feet permanently in the air during the crunches and do not put them down.

2. Russian twist variations

Let’s continue with an exercise that will trigger your lateral abdominal muscles as well as your straight ones:

  • Russian twist
  • Russian Twist with Knee Lift

To do this, not only move your arms back and forth but also make sure to rotate your upper body slightly in the corresponding direction.

3. Standing exercises

Bum up, because the following two exercises are performed while standing:

  • Standing bicycle crunch
  • Knee kick – left
  • Knee Kich – right

The nice thing about the exercises is that you not only train your abdominal muscles with them, but your whole body has to work well and drive your pulse up nicely. Fat burning ole!

4. Exercises lying on your back

Now that you’ve gotten your heart rate up, here are five exercises that are guaranteed to make your abs burn:

  • Slow bicycle crunch
  • Scissor kicks
  • Roll-ins
  • From Hold
  • Hold with Arm Pulses

Especially with the first three exercises, make sure that you do them in a controlled manner and without much momentum. This makes the muscles in your stomach work even harder.

Important: Don’t forget to breathe evenly – especially with the ab holds.

5. In the high plank

Exercises performed in the plank not only target the abs beautifully but gently challenge other parts of the body as well. This makes the following three exercises so effective:

  • Mountain climber slow
  • Spider Plank slow
  • high plank

When performing these exercises, be careful not to keep your buttocks too low or too high. Also, your head should be aligned with your back – it’s healthier for your spine.

6. Standing exercises

Pam does another small “endurance unit” toward the end of the workout. The three standing exercises follow again. So up and let’s go!

7. Sitting and lying down

The final sprint is followed by an intensive combination of sitting and lying exercises, which will once again trigger every muscle in your stomach.

  • Russian twist
  • Russian Twist with Knee Lift
  • roll-ins
  • From Hold

Even if you’ve already done a few exercises and your muscles are probably trembling under the tension – stay focused and carry out these movements cleanly and precisely.

8. The high plank final

In order to complete this crisp training session perfectly, there are two more exercises that you have to do in the high plank.

  • Mountain Climber Slow
  • high plank

Even if you’ve already had a strenuous eleven minutes behind you: try to maintain the tension in your whole body and breathe deeply and evenly for this last minute.

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