Fitness Influencerin Pamela Reif provides their Fans regularly with new sweat-inducing Workouts – especially popular are the Exercises for the middle of the body are.
No wonder: After all, the Gym-Queen is next to your Butt for your toned stomach known.
Two intensive six-pack-units of Pam in the past, has already been published: one for beginners and tough for Advanced.
Six pack abs Workout for each level of performance
But what is in between, with the performance level? This is now supported with your latest Workout.
“If you’re not a beginner anymore, but the other Video is a little bit too hard for you, this Workout is just right for you!”, Pamela writes Mature motivational under the Video.
The whole Workout is only 12 minutes and is suitable, without additional Equipment perfectly as a beautiful Home unit.
Within the crisp Workouts, each Exercise is performed for 30 seconds – breaks are not provided.
“If you need a break, take it!”, Pam writes. “Don’t worry about too many thoughts. You’ll get better with time.”
With Pamela Ford your abdominal muscles in 12 minutes right
1. The abdominal muscles to Wake up
The first two Exercises of the workout, to awaken gently the muscle strands in your belly and warm for the next few minutes.
- Crunch with Knee Lift
- Hold with Arm pulse
Especially the front, straight abdominal muscles are the focus and are almost constantly under high voltage. Consider this your feet for Crunches permanent in the air, and not from you.
2. Russian Twist Variations
Go with a Exercise that will trigger in addition to the straight also your lateral abdominal muscles well:
- Russian Twist
- Russian Twist with Knee Lift
Do not move your arms back and forth, but be sure to rotate your upper body slightly in the corresponding direction.
3. Exercises in Standing
High with the butt, the following two Exercises are performed in Are:
- Standing Bicycle Crunch
- Knee Kick – left
- Knee Kich – right
The Beautiful part is that You don’t train with you, specifically your abdominal muscles, your whole body needs to work well and drives your heart rate nice and high. Fat burning olé!
4. Exercises lying on the back
Now that you’ve got also heats up your heart rate properly, follow the five Exercises that will bring your abdominal muscles under warranty for Burning:
- Slow Bicycle Crunch
- Scissor Kicks
- Roll Into The
- From Hold
- Hold with Arm pulse
Eighth, especially in the first three Exercises, these are controlled and without a lot of momentum to perform. The muscle strands in your belly to work even harder.
Important: The uniform don’t forget to Breathe – especially in the Holds.
5. In the high Plank
Exercises that are performed in the Plank, is not only wonderful on the abdominal muscles, but gently challenge other parts of the body. The next three Exercises so beautifully effective:
- Mountain Climber slow
- Spider Plank slow
- High Plank
Don’t pay attention when performing these Exercises to keep your buttocks too high or too low. Also, your head should be in extension of your back – which is healthier for the spine.
6. Exercises in Standing
Towards the end of the workout Pam puts a small “persistence unit”. The three standing Exercises again. So high and let’s go!
7. Sitting and lying down
The final sprint is an intensive combination of seat follows again and on the back Exercises, which will be trigger once each and every muscle strand in your abdomen.
- Russian Twist
- Russian Twist with Knee Lift
- Roll Into The
- From Hold
Even if you already do some of the Exercises behind you and your muscles are probably under the tension, shakiness – to stay focused and perform these movements clean and precise.
8. The final in the high Plank
This crisp training to complete the unit perfectly, will now follow another two Exercises, you have to run in the high Plank.
- Mountain Climber Slow
- High Plank
Even if you’ve already grueling eleven minutes behind you: Hold the tension in your whole body upright and breathe in this last Minute, yet deeply and evenly.
Cornelia Bertram
*The post “Pamela Mature: Effective six pack Abs Workout without Weights” will be released by FitForFun. Contact with the executives here.