"I got no time" is no excuse for this routine! Super quick, really intense and: effective ♥︎ / Werbung This routine burns like heeellllll in my abs! ▸ 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. This is easier when you really engage your ab muscles and "crunch" them inwards the entire time. ▸ you can lay your head on the mat, if that's more comfortable. I can feel my abs working more, if I lift my head though. ▸ THINK ABOUT YOUR ABS the entire time :D it's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs. ▸ for the "Crunch Holds" - it's not a break. Don't relax! Squeeze your abs for 30s straight. We filmed this video on the Maldives earlier this year :) I totally forgot about it! Glad I found it again, the setting brings back beautiful memories ♥︎♥︎♥︎ I hope you like it! __ 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. Ella Henderson & Roger Sanchez - Dream On Me 0:00 - 3:02 2. Tiesto - The Business 3:03 - 5:30 3. Max Lean, Lucas Butler ft. Bonny Lauren - Taking Me Higher 5:31 - 7:15 __ ➞ 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.