Tired of the identical Ab Workout Try These 5 Moves Having a Buddy

 

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8 MIN SIXPACK WORKOUT with Christopher & a very special twist / No Equipment I Pamela Reif

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I’ve put together a 5-move workout that’ll get you the most bang for your core training buck during these fleeting days of Fall. Round up a buddy, grab a ball and let’s get those abs in shape before the last leaf drops. To get killer flat abs try these six exercises. 5 Ab Exercises for a Better Workout.

Try these five new spins on old ab workouts work you harder, so you can build muscle faster. 6-Pack Abs in 3 Moves. Tired of the same ab routine? Mix it up with these three moves.

All you need is 10 minutes a day to build core strength, stability and flat. RELATED: Try our 30-day ab challenge! The key to a strong core is all about variation. “Once you add in one or more different moves, you really start to challenge your abs. Targets abs and butt. Start on floor in push-up position (arms straight, balancing on hands and toes) with center of band wrapped around sole of right foot, holding one end of band in each hand, palms flat.; Keeping abs engaged throughout the resistance band ab workout move, pull right knee toward chest; round back toward ceiling slightly as if bringing head to meet knee. Try including exercises like plank variations, mountain climbers, Russian twists, and others like in this workout below.

You should also try these other ab workouts: 4 of the best ab exercises to flatten your stomach. The dead bug is a fantastic exercise to target the lower abs and back, and as trainer and author Joey Thurman shows us in the above video, adding a. With these 20 Partner Exercises, you can build strength, get in a great cardio workout and even improve your coordination. And if you are looking for a great Partner Workout, check out the ones at the bottom!

Partner Exercises. Most of these Partner Exercises require only a. Crunch.

Why You Should Avoid It: You spend all day in a flexed forward position while sitting at a desk or behind a steering wheel. The last thing you want to do is further destroy your posture by tightening your hips and straining your neck and back with crunches.. Include in Your Abs Workouts: Swiss ball rollouts are an effective exercise that also stretches the muscles of the.

With this in mind, grab a friend and try these fun and effective partner moves! Credit: Travis McCoy/travismccoy.com Working out with a friend can keep you motivated, and the friendly competition may even make you work harder but only if you’re quiet about it. Sick of sit-ups?

Over planks? Still want six-pack abs? Then try the uber-effective Lemon Squeezer Exercise and 17 more outside-the-box core exercises that add up to a major ab challenge.

These crunch-free ab workout moves will carve your midsection like never before.

List of related literature:

Another very effective – and fun – way to strengthen your abdominal muscles is to practice the Samba.

“8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot” by Esther Gokhale, Susan Adams
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot
by Esther Gokhale, Susan Adams
Pendo Press, 2013

Each of these moves also has a balance challenge, so while you’re working your arms, legs, butt, chest, and back, your core will be constantly engaged.

“Flat Belly Diet!” by Liz Vaccariello, Cynthia Sass, David L. Katz
from Flat Belly Diet!
by Liz Vaccariello, Cynthia Sass, David L. Katz
Rodale Books, 2009

OUT OF all the exercises I recommend, three are particularly special.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Mixing unilateral with bilateral moves is useful for adding variety, fun, and effectiveness to workouts.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Several of the exercises described next incorporate multiple joints and muscles in one move.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

So incorporate these moves in your daily routine and see what a difference they make to your body.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

10 different situp-type moves.

“The Women's Health Big Book of Pilates: The Essential Guide to Total-Body Fitness” by Brooke Siler, Editors of Women's Health
from The Women’s Health Big Book of Pilates: The Essential Guide to Total-Body Fitness
by Brooke Siler, Editors of Women’s Health
Rodale Books, 2013

This exercise is great for targeting the upper and lower abs.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
by Erin Palinski-Wade
Wiley, 2012

While these exercises work well for building your ab muscles, they require you to round your lower back repeatedly.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

You can take any of the solo exercises such as symmetrical movement, and do them as an exchange with another person.

“The Invisible Actor” by Yoshi Oida, Lorna Marshall
from The Invisible Actor
by Yoshi Oida, Lorna Marshall
Routledge, 1997

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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80 comments

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  • 1. Crunch + knee lift
    2. Christopher knife
    3. Knife variation
    4. Flutter kicks
    5. Heel touches
    6. Elbow plank
    7. Bear hold + walks
    8. Elbow to elbow
    9. Cross crunch
    10. Reverse crunch
    11. Flutter kicks
    12. Ab hold
    13. Plank
    Done!��

  • If you are a beginner (you’re a beginner even if you do sports (haven’t done any workouts focused on abs)), try chloe ting first. After 5 months of Chloe ting, I moved on to Pamela. Chloe’s are easier so start slow �� love them both though

  • How do I breath while I contract my belly?
    ( while I workout I can barely breathe while holding my abs tight maybe my abs are fine?)
    Btw I do not have beautiful chiseled abs I just have been working on them for a week or two

  • OK my bois here the deal, I think my entire body covers for my lack of core I shit you not I cannot do a single situp using my core and no hip flexors what can I do if I can’t do anything?

  • Just wanted to say that this video was absolutely fantastic, I have been working out for a few weeks now and was not sure on what I was do right or wrong, and by watching this video I can see that I was doing a lot wrong. That’s you for this video. ��

  • I’m avid with weight training but where my back meets my ass I have crazy pain when bending over and such but the odd thing is I can wake up today and it’s great no pain then I can wake up tomorrow unable to tie my shoes….any suggestions????

  • Jeff: “All you have to do is pick up one dumbbell that’s about half your body weight…”
    Me: [Searches for six weeks for 130lb dumbbell. Finds a pair listed for $770. Um, yeah, I must just have weak abs.]

  • Absolutely Love it! Thank you for your hard work giving originality to the pilates repertoire and thanks to the quality of your transitions! Definitely the best teacher out there!

  • Hi Nicole,Greeting from Thailand!Thanks for update.I enjoy practicing following your video.It looks easy but once practiced, huh! a lot of work with whole body muscles.
    Keep up with good video.
    Be safe and be healthy!

  • My adductor group always kills me like I’ve torn it after any ab exercise I’m trying to build abs from 0 but cant target them at all just the groin area kills im well aware about the red flags thats why im here so how do you fix it exactly? Not much helpful information to rectify any of these but point out the obvious.

  • So amazing. I loved it. It was definitely challenging and cheered me up on a grey wet lock down Melbourne day. xxx Thanks so much.

  • When I reached pamela’s stage of not feeling a challenge and I’m only sweating a little for this workout that’s why I’m moving to Ashley galvin and Dylan Werner’s intermediate workouts

  • Mein Lieblings Workout. Mittlerweile sind die 15 Minuten auch gut zu schaffen. Beim ersten Mal war nach 6 Minuten Schluß.. Da war Schicht am Bauch. ��

  • If my hip flexors hurt me after two sets of my ab training, does that mean that i have weak abs and the hip flexors take the most hit?

  • I’m 15 and starting to work out, the first time i really work a muscle group, like the chest or my triceps, or legs, I get really sore the next day, but after that, even if I do the most intense workout and my chest is dying and It’s like ded really for like 30 minutes after. I don’t get sore the next day, am I not being intense enough?

  • This was great! Thank you for putting it out there!
    Some new ab variations on this one; would be great to have another ab centric video with totally different moves to alternate.
    Thanks again

  • Can you make a video touching on abdominal training for people who have recovered in the past? Also, how do you recommend bracing your abdominal wall if you’ve had hernias in the past (there’s a mental block for me —I’m scared to fully brace again). For context, I had a double inguinal hernia repair a year ago.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  • I don’t have a problem with my sit ups. I just slowly scoot my way back like a slow crawl. I often have to scoot forward between reps so I don’t hit my head. Like a caterpillar slowly crawling. I think it’s because I’m letting my back fall a little too fast tho. Need to do further testing

  • I’m loving your videos! You’re so calm and gentle but the classes are strong and so well designed. Also, your background music is soothing and you don’t have those annoying in-video ads <3 Congrats and please, keep up with the amazing work!

  • Christopher I’m so sorry. I don’t even know you but I called you names and asked you not politely to sing faster during the last plank

  • I’m 55 years old and do my best to to follow a three day a week workout with your ab videos. I can keep up with you, I really like the length of this video and the variety of exercises. Keep them coming!

  • I actually had to google the lyrics to the first song
    I was hearing “are burpees natural”
    but it was actually “my baby’s bad, you know”
    I still let christopher down

  • I’m so loving all these different moves that really open up my body like never before. Everything is great, your exercises, tone, pace, music. Amazing!

  • I struggled with this one but I pushed myself though since i wasn’t able to work out for a few days because my job got busy so I really needed this one thank you

  • ich hab sooo sehr gestruggled aber ich habs geschafft den Plank am Ende auszuhalten!ich zittere gerade soooo heftig��aber dankeee��

  • before I started training with Pam my worst nightmare was the cross crunch… now I can’t wait for that exercise to “rest” ����❤️

  • She: plank again
    Me: ok 30 sec plank and he’s gonna sing in the background…cool…
    * after a few seconds *
    Me: wait it isn’t over yet..
    * looks at the screen *
    Me: wait where’s the timer??: ○
    Me: Pam wtf?!? That’s not fair ����….

  • Thank you for another amazing workout, Nicole! I love how these workouts make me feel strong and energized, yet also so at peace (and sore, lol)!

  • Broooo WHAT. Thank you so much for this video. I’ve struggled with so much of this. That first one was such a HUGE frustration of mine for years. I’ve boxed for several years and will get in shape to be healthy and fight but my core just seems kinda… not super strong compared to everything else I do. This was spot on. I really needed this. It helps.

  • the first couple of minutes BURN LIKE HELL I know �� but it gets easier as soon the planks start.
    By the way: why were you guys always complaining about Jack Knife (aka. Pam Knife).. I think the Starfish is WAY harder!

    What was the hardest movement for you?

  • It’s the coldest day this year in Australia and I’m sweating like crazy here �� who needs heater anymore? sending you love from sydney Pamela x

  • love this class, Nicole! ✨thank you for another fabulous full body routine challenging in parts, but i always feel so good when i’m done��

  • I hav overdominance of rectus abdominis muscle while doing workout, like my rectus abdominis pops out unconsciously, i cant activate my deep abdominals like transverse abdominis, i guess its not diastasis recti, my rectus abdominis does the work of other deep muscles (brain finds the shortcut way to complete the rep), i hope you will do a video in this issue to fix it

  • I’ve been practicing with pam for like a month and I feel like all the moves are getting easier (even pam knife). My only problem is in planks(all kinds) cause my arms and shoulders are soo stiff. Can someone help??

  • Hi Nicole. It hurts but feels good to practice this in the morning after a couple of beers in front of a football game during the previous night 😉

  • Chloe ting workouts are for beginners. She states that all fitness levels can try her workouts, when pamela’s are a bit tougher and for more advanced fitness levels. Stop comparingggg

  • After so many month of training, I finally finished this 15 mins workout ������ I normally go for the 10mins ones x thank you pam����

  • Thank you for yet another wonderful pilates video! You really are the best pilates instructor on YouTube I don’t watch anyone else!
    I found your channel a few months back and it’s been an absolute godsend. I really look forward to doing your workouts. Thank you for all your hard work, I think you’re fab xxxxx

  • pamela’s workouts give you more intense results if you follow and execute them properly. for beginners, I think chloe ting’s videos are a better option. I love both girls and there’s really no point in criticizing either of them!

  • How does she look so good while doing the workout?? Like at the end i was laying exhausted on the floor and my sweat dripped everywhere, while she whips her ponytail, and looks like she just got ready to go out??!

  • You idiots need to stop talking about Chloe ting so much. I’ve done her workouts and they’re amazing. Literally every workout video I click to watch, there are losers comparing/talking shit about her.

  • I want abs plus I’m a dancer so I want to do more pirouettes which require core strength, so I’ll check in here weekly.
    Week 0: 1 faint ab line, max of 2 pirouettes.

  • Thank you for taking the time to show us this, I had so much anxiety before doing this and now I feel so relaxed, your voice is so soothing, your tone is perfect, thank you ma’am��������

  • So if I have lower back pain because of poor form while working my abs, should I stop working them until I have no back pain or try to continue but use the proper form?

  • Hi Nicole, discovered your channel a couple of months ago and have been loving your workouts! I really enjoy these longer 50min workouts, so please continue to do more of these in future

  • Pamela is smiling and looking perfect the entire time, meanwhile i started looking like i was giving birth to an elephant baby halfway through the workout.

  • Since I’ve discovered your channel i practice twice a day, and your workouts’ structure really make it easier to commit morning and night! Just a question, can we use ankle weights and or mini band through the workouts?

  • I only discovered this channel a month ago and am now using your video’s to get fit over here in the UK. I do love your pilates workouts, the background, the music and the clear instructions over your routines. Can’t wait to see more. Thank you

  • I discovered your channel a couple weeks ago and have been incorporating your workouts into my everyday routine! I decided to give this longer workout a try, and oh my gosh, I’ve never felt every bit of my glute muscles like this before!! This was definitely a challenge, but I’m looking forward to doing it again. Thank you so much!

  • Thank you for another amazing workout!!! Your Pilates classes are the best I found so far. I love that they’re just strong and challenging enough without being too much. I can still concentrate on my breath and technique without feeling rushed or exhausted in the end. Sending lots of love<3

  • This workout is insanely good. The glute stretch at the end was a new one for me and it feels amazing! Looking forward to how the workout is gonna feel over time:)

  • This was my first time trying one of your uploads, and there were so many moves I hadn’t done in other Pilates videos which really made me burn and sweat! Barely even noticed the length of the class because of the variety and challenge. Thanks!

  • Hello Nicole!!! I discovered your work since only a few days, and I really appreciate it!!! I practiced Pilates everyday since 3 years and you are simply amazing by your technique and your simple explanations! Thank you for your great example! It makes me more motivated to do my best. Have a sweet day and see you tomorrow!!! Namaste.

  • crunch w leg lift
    christopher knife
    knife variation
    flutter kicks
    heel touches
    elbow plank
    bear hold w walks
    elbow to elbow
    cross crunch
    reverse crunch
    flutter kicks
    ab hold
    ✨special plank✨

  • The cat cameo bought a big smile to my face. This one was a hard one for me, so thank you, but also, OUCH. I’m SO HAPPY I stumbled on your videos about a month ago. It’s hard work, but you make it “feel” easy somehow. You have a gift. Thanks for sharing it with us.

  • Guys, when I was pregnant with my son (I was working out before too) I kept doing her work outs, and when I needed to would go back to beginner once I got further along. She is the best. All her work outs work with everyone at whatever level you are at. I now continue to do her work outs everyday (for the most part, been slacking a bit) and I got a 4 pack because of them before pregnancy and last month I finally am able to see my abs again when I flex. And this is 7 months post pregnancy. ANYTHING is possible, keep working hard it pays off in the end

  • Lol I never win anything hahahahaha I still watch you even though I hearing some not so nice things on YouTube about you just hold your head high and don’t let the nay slayers get to you!!!! your the best instructor I’ve seen on YouTube on proper forum!! Your true followers will stick with you!!������

  • today was the first time i was able to hold the plank during the whole song:)
    now my arms and my abs are burning, but it is worth it!

  • Who else use her videos as a work out playlist. I use her videos when skipping rope.��
    The reason I don’t do them is cause they look too hard for me, has no breaks and mainly cause I already do Chloe’s program.

  • Wow your video are my favorite!! I herniated a disk in my lower back a couple months ago and have been looking for workouts that are intense but don’t require you to change positions too quickly so I don’t hurt my back again and these vids are perfect!! The day after I do them I have no pain in my back but I can feel the burn in my muscles, which is my favorite! Thank you so much:)

  • Couldn’t care less about the singing but holy shit, can we have more of christopher absolutely failing along? That is so motivating

  • Would you consider zooming the camera in? I do my workouts on the go using my phone, zooming in would make it easier to see what you’re doing. There’s a lot of background space in the camera shot that could be eliminated.

  • Christopher made me survive this workout. Never thought it would be fun to have someone working out with and the other is struggling haha.

  • nicole! you delivered on a new long full body class and i love it! my legs were on fire during the lunge sequence and i definitely have room for improvement on some of the other exercises. thank you so much! <3

  • only person ik ever to make workouts look graceful, her poker face game is amazingggggggg! meanwhile im over here waking the whole house up with my heavy breathing lmaooo. Loved this workout:D

  • Once again a killer class! Thank you so much Nicole for these very excellent classes. For the whole 5 month hiatus from my pilates studio due to confinement, I was doing almost exclusively your online classes. After returning to the studio, my instructor actually noticed how much stronger and fit I’d become! True results. Your classes are definitely the best on Youtube and have saved my mental health as well during these strange times. Big hug from Canada xx

  • Loved your workout Nicole! Thank you it was perfect and appreciate the kindness in not doing the super challenging reps too many times! More full length workouts would be awesome too! <3 Have a beautiful day!

  • This is exactly what I needed thank you! Got Abs and basically every other fit ytber that I like are to easy now. Have to upgrade them with weights at the gym. But gym was closed so this was AMAZING not to hard but not to easy. Perfect ��

  • Nicole, I absolutely love your classes so much; they are just the right amount of challenging! �� Love your music, your training style and your backyard is so zen and “Bali like”. ��‍♀️And has anyone ever told you that you look a little bit like Kourtney Kardashian! ☺Thankyou so much Nicole, sending you lots of love and best wishes from isolation in Melbourne ����xx

  • Ben de diyetisyenim ve türkçe içerik üretiyorum sağlıklı yaşam yoga pilates cardio kanalı açtım youtube’ta. Henüz çok yeni bir kanalım o yüzden kanalı büyütmem gerek…

    İnceleyebilirsiniz eğer beğenirseniz ve abone olursanız yeni video yüklediğimde size izlemeniz için bildirim gelir

  • Amazing class! This one worked every muscle. I felt that I got more out of this 50 minute class than I do in a week at my local Pilates studio. Your exercises are so creative, I never get bored and love the challenge. Thank you!!

  • Everytime I do this workout I feel like in a competition against Christopher and I try not to stop in any exercises, I do the same at the end in the plank haha

  • I love seeing I am not the only person who struggles through your workouts! ������������. It’s encouraging actually! Thanks for another great one

  • Thanks Nicole, love these Pilates lessons. I’m a beginner so can’t do the moves perfectly but I’m trying to follow a lesson everyday. xx

  • Wow Nicole! This is such a great workout! I have found your channel yesterday and am so happy. Your videos are going to be my new daily routine. Thank you for your time and energy!

  • I tried an ab workout last night and failed miserably. I used to be much stronger 10 years ago, but am so far from that. Am looking at swimming as an absolute starting place to regain strength/core stability. Thoughts?

  • Okay, that was a burn! Especially after heavy gym session a day ago. I absoutley love your videos and they do help a bit with my Ehlers Danlos pain… (and nevermind the change in physique). Thank you!

  • Can you make a video about my weak squat game? I go for repetition so I do light weight but even if I attempt to increase the weight somewhat, I tend to receive some intense hip pain.

  • My butt literally caught fire, LOVED it!! Thank you so much for sharing, I’ve been wanting to practice Pilates again since I’ve only been lifting weights and I feel too bulky. This was perfect:,)