Tag Archives: plank

Flat Abs Workout | POP Pilates for Beginners



If you want to get started with POP Pilates, start here. It is the best way to strengthen your core, shape your waist, and get gorgeous abs! This video is very thorough with technique and explanations so it’s great for beginners, but POPsters of all levels should do this video as it will help you build a solid foundation for all of your POP Pilates workouts. This at home workout is easy to do anywhere with no equipment. Let’s go and work our abs!

Here are the exercise moves you will see in this workout:
– Roll Up
– Hundreds
– Hundreds Legs Up
– Split Hundreds
– Double Leg Stretch
– Single Leg Drop
– Double Leg Extensions
– Table Top Crunch
– Oblique Swivels
– Twisting Crunch
– Plank
– Side Plank

♥ Get all my workout calendars and read my blog: http://www.blogilates.com

♥ MY ACTIVEWEAR: http://www.popflexactive.com

♥ Get the Blogilates App FREE in the App Store or Google Play Store!

♥ INSTAGRAM: @Blogilates

♥ SNAPCHAT: @Blogilates

♥ FACEBOOK: http://www.facebook.com/blogilates

♥ TWITTER: http://www.twitter.com/blogilates

******

Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. She is the creator of Blogilates, the #1 female fitness channel on Youtube. In a revolutionary partnership, Cassey’s unique format, POP Pilates© which launched on Youtube in 2009, has become a live class that can be taken at every 24 Hr Fitness gym in the US. She’s the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

***
DISCLAIMER:

Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

source

10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif



train that stubborn lower part of your belly ♥︎ / Werbung

One of the most requested videos ever!
I never wanted to do it because most people advertise their videos like “LOSE LOWER BELLY FAT”. But we (hopefully) all know: you won’t burn only fat in this specific place by training it.

STILL: having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can “hold it in” better and: if you lose that fat, you will also see your Ab Lines!

Please, please, please make sure:
▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don’t keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ you can lay your head on the mat, if that’s more comfortable. This makes it ever harder for the lower abs! I tend to lift my head after some minutes, because I otherwise feel my lower back lifting off the mat.
▸ it’s about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.

Hope you enjoy this routine! It’s short, hard & effective ♥︎

__

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 find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble “Workout Plans” for that.

➞ Instagram http://www.instagram.com/pamela_rf/

▸ use #PamelaReif if you want me to see your workout pics and videos!

__

▸ 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. David Guetta & MORTEN feat. Lanie Gardner – Dreams 0:00 – 3:16
2. Robin Schulz feat. KIDDO – All We Got (Ofenbach Remix) 3:17 – 5:21
3. VINAI feat. VAMERO – Rise Up 5:22 – 8:23
4. HUGEL – Can’t Love Myself (feat. Mishaal & LPW) 8:24 – 10:40

__

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__

Business Contact:
pamela_reif@icloud.com

__
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.

source

8 Abs Exercises for Beginners to Get a Flat Stomach Fast



Do you dream about beautiful 6-pack? Stop dreaming! Yes, it might seem there are too many obstacles on your path. But you’re making it all a bit more difficult than it needs to be. Here are 8 effective exercises for your abs, and they’re perfectly suitable for beginners.

TIMESTAMPS:
High knee taps 1:01
Russian twists 2:13
Standing bicycle crunches 3:10
Classic plank 4:00
Plank knees to elbows 4:56
Roll up 5:34
Rolling like a ball 6:24
Earthquake 7:16

#bellyfat #abs #workout

Music:
1) Hackbeat by Kevin MacLeod is licensed under a Creative Commons Attribution licence (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100805
Artist: http://incompetech.com/
2)Medium Rock by Audionautix is licensed under a Creative Commons Attribution licence (https://creativecommons.org/licenses/by/4.0/)
Artist: http://audionautix.com/

SUMMARY:
– Athletes often use high knee taps at the beginning of their training to improve their speed, flexibility, and power. It’s a perfect warm-up exercise.
– Russian twists don’t only make your abdominal muscles stronger! They also train your lower back and oblique muscles. If you’re done with the first part of Russian twists, let’s make life a bit harder for you.
– Beginners often complain standing bicycle crunches cause discomfort. If you share the sentiment, try standing bicycle crunches. They’re a good “lazy” alternative!
– Classic plank is a super-effective multipurpose exercise. Even better, you can regulate how difficult it will be.
– Plank knees to elbows help to strengthen your abdominal muscles, core, and shoulders. When you add a knee-to-elbow movement, it increases the intensity of the exercise. What’s more, it helps you to improve your balance and train your legs.
– Roll up is also a multipurpose one. It helps to tone not only your abs but also your hip flexors. In addition, it stretches your back and hamstrings. By the way, if you have tight hamstrings, bend your knees a bit, and keep your feet flat on the floor.
– Rolling like a ball will help you to deeply work your abdominals while also stimulating your spine. It might be a bit difficult to roll straight and not to fall to the side at first. But the more you exercise, the more well-balanced this move gets.
– Earthquake is often used in Pilates classes. To do it correctly, you need to sit with your legs and arms stretched straight ahead and your shoulders moved back.

Subscribe to Bright Side : https://goo.gl/rQTJZz

—————————————————————————————-
Our Social Media:

Facebook: https://www.facebook.com/brightside/
Instagram: https://www.instagram.com/brightgram/

5-Minute Crafts Youtube: https://www.goo.gl/8JVmuC

—————————————————————————————-
For more videos and articles visit:
http://www.brightside.me/

source

10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif



Ohhhh yes – a BEGINNER ab workout! ♥︎ / Werbung

If you have a hard time keeping up with my super intense “10min Ab Workout” and “10min Sixpack Workout”… THIS ONE IS FOR YOU 🙂

Everybody starts somewhere and my other workouts require suuuper strong core muscles. That’s why I really wanted to create an ab workout, that is suitable for beginners – while still being super effective.

And listen.. it even includes BREAKS! 😀
(If you feel like it’s too easy with the breaks though: just continue the last exercise during the break & jump into the new movement one once I start with it as well)

My mom tried this workout and said, that it’s 100% manageable for her .. although she usually isn’t so much into working out. That means: no excuses for you. GIVE IT A TRY ♥︎

__

No Equipment necessary and not much space needed 🙂 The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. There is a small break included and you can have a look at what exercise is up next.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
I have more workouts that are suitable for beginners! Check out my
– 20min Full Body Workout,
– Good Morning Workout,
– 10min Cool Down Routine or my
– 10min Sexy Arm Workout

__

▸ 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. “In Your Eyes” by Robin Schulz feat. Alida
2. “Mambo” by Nikki Vianna
3. “Not So Bad” by Yves V, Ilkay Sencan feat. Emie
4. “Birthday” by Anne-Marie

__

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

__

Contact (business inquiries):
pamela_reif@icloud.com

__
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.

source

BEST PLANK WORKOUT FOR SMALLER WAIST, FLAT ABS & FULL BODY FAT BURN! 10 Variations



♡SUBSCRIBE FOR WEEKLY VIDEOS ► http://bit.ly/SubscribeToEmi

♡Go to https://www.squarespace.com/emiwong to get a free trial and 10% off your first purchase

♡ADD ME ON
INSTAGRAM: @EmiWong_ ► https://www.instagram.com/emiwong_
FACEBOOK: Emi Wong ► https://www.facebook.com/StayFitandTravel/

♡HELP ME TRANSLATE MY VIDEOS
http://www.youtube.com/timedtext_cs_panel?tab=2&c=UCvGEK5_U-kLgO6-AMDPeTUQ

♡WATCH MORE VIDEOS (PLAYLISTS)
WHO IS EMI ► http://bit.ly/WhoIsEmi
WORKOUTS ► http://bit.ly/WorkoutWthEmi
BEGINNER WORKOUTS ► http://bit.ly/BeginnerWorkoutsWithEmi
FITNESS & DIET TIPS ► http://bit.ly/FitnessDietTipsWithEmi
EAT (FOOD VLOGS!) ► http://bit.ly/EatWithEmi
TRAVEL ► http://bit.ly/TravelWithEmi
RECIPES ► http://bit.ly/CookWithEmi
FUN CHALLENGES ► http://bit.ly/ChallengesWithEmi
MAKE UP & FASHION ► http://bit.ly/MakeUpFashionWithEmi
廣東話片 Videos in Cantonese ► http://bit.ly/CantoneseVideosEmi
有中文字幕的片 With Chinese Subtitles ► http://bit.ly/ChineseSubtitlesEmi

source

20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif



NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung

You don’t need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
There are two 1min rests in between. If you need to pause longer – feel free to do so. If you don’t need a break – skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Core & Booty Workout ♥︎

__

▸ 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.

➞ Instagram http://www.instagram.com/pamela_rf/

__

MUSIC by Epidemic Sound
http://www.epidemicsound.com

CONTACT ME (business inquires):
pamela_reif@icloud.com

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.

source

2 in 1 – FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Reif



Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎

Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!

1ST PART: similar to my 10min Sixpack Workout 🙂 trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn’t involve any work of your quads. So we only get booty & hamstring gains right here 🙂

You don’t need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer – feel free to do so. If you don’t need a break – skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
emrahbayka@gmail.com

MUSIC by Epidemic Sound
http://www.epidemicsound.com

CONTACT ME (business inquires):
pamela_reif@icloud.com

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.

source