10 MIN STANDING ABS + LEGS - 2in1 - Beginner to Medium Level

Time to switch things up! Ever wondered what else you can do on a Core Day, if you don’t feel like doing crunches & planks? ♥︎ No Yoga Mat needed - everything standing!

2in1 - so you can train the most „important“ target muscle groups at the same time, while saving time :D Legs will burn, booty will shake & your core will get stronger.

Core - Mind-Muscle Connection: When performing standing crunches, it’s REALLY important to keep a correct form. Otherwise you’re not even training the correct muscles - and you obviously don’t want to waste your time with me hoho.
▸ tuck your hip / slightly slightly „under“ aka. forward aka. don’t stick your bum out (makes it easier to engage your abs)
▸ exhale to contract the abs, pull your belly button towards your spine & pull your upper abs up towards your chest
▸ keep this 360° tension, while you start breathing normally
▸ exhale on effort: exhale sharply as you e.g. bring the knee up
▸ keep your movements slow and controlled, focusing on a "crunching" contraction rather than just lifting the legs

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You will like this workout, if you like my:
10min Standing Abs - not sweaty
15min Hourglass Workout - Beginner to Medium
10min Leg Workout Beginner
10min Beginner Full Body Workout
20min Full Body Beginner
10min Easy Happy Cardio

▸ Depending on your height, weight and fitness level you will burn between 50-110kcal.

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➞ my Pam App ♥︎ Free workout & meal plans (13 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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Copyright Free music by Artlist.io

1. Curtis Cole - Hesitate
2. Jane The Boy - Good Feeling
3. Jane The Boy - Lights Up
4. Icarus - Sing
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Business Contact:
pamela@biancoberlin.com

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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. Receive SMS online on sms24.me

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