Pamela Reif in Workout Gear Debuts “Tummy Torture” Ab Exercise

German fitness influencer Pamela Reif is sharing a new workout with her followers called “tummy torture” (so no one can say they don’t know what they’re signing up for!). Reif, 27, posted a video of herself wearing red workout pants and a white crop top, dancing for the camera. “NEW AB WORKOUT. 10min Tummy Torture! Are you ready for a killer six pack Vol. 3? And yes… I failed once 😂 But we are in love with the challenge, right? Including new moves, super duper amazing music & my laughing / struggling face,” she captioned the post. Here’s what Reif’s diet, exercise, and wellness looks like.

1. Have Fun!

Reif knows exercise is much easier to stick to if it’s enjoyable. “Having fun doing sport is the most important thing in order to continually become fitter,” she tells Women’s Health. “It may sound strange, but it's important to take the pressure off yourself. If you want to be fit in the long term, you have to take it easy and not judge yourself if you don't exercise 5 times a week. I've always trained 4 to 5 units a week and kept at it - continuity is the most important thing. My sessions last about 1 hour and I always focus on strength training. Since the lockdown, I've gotten a taste for training using only my own body weight. I still stick to that and do at least 3 bodyweight workouts per week, i.e. 2 HIIT and abdominal sessions, 1 upper body workout. Sometimes heavy weights are only added on leg day.”

2. Intermittent Fasting

Reif practices intermittent fasting, skipping breakfast and breaking her fast at 1pm. “I usually do not have breakfast! I started with intermittent fasting a little more than a year ago and the meal continues to be omitted early in the morning,” she tells Grazia. “My ‘food window’ is usually from 1 pm to 9 pm. At lunchtime, however, I usually start with porridge or when it has to go very quickly: a nut or date bar. My recommendation for a low-calorie dinner is a simple vegetable ratatouille. Necessary so much can go wrong. Cut all kinds of vegetables into cubes – I like to use zucchini, eggplant, peppers and tomatoes – first fry them in some avocado or coconut oil, salt, pepper. Then add tomato passata or tomato puree. This is found in every supermarket – but you should be careful that no sugar has been added. Finally add freshly chopped or dried Italian herbs, optionally feta cheese, olives or artichokes – and you're done!”

3. No Dairy or Sugar

Pamela Reif/Instagram

Reif avoids dairy and added sugar. “I eat a natural diet, avoid dairy products, white flour and refined sugar, but am not afraid of fructose,” she tells Women’s Health. “I eat fruit without limit, but the focus is on hearty meals. I cook everything myself and pay attention to organic products. It is important that nutrition does not feel like a ban. I created a healthy option for everything that was delicious but had too many ‘unhealthy’ ingredients. Whether it’s gnocchi or bounty porridge – I have so much fun cooking and developing recipes myself. Everything happens pretty quickly for me, my daily routine doesn't allow me to stand in the kitchen for hours - that's important to implement every day. I also always eat without the distraction of my phone: just being aware of the food is wonderful and was crucial for me in learning not to eat beyond the point of hunger.”

4. Yes To Cheat Meals

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Reif believes in cheat meals (not cheat days!). “A healthy, balanced diet tolerates a cheat meal,” she tells Grazia. “If someone eats only burgers and pizza and eats a salad on Sundays, they do not become healthy and slim. This is exactly how I see it the other way: if you eat an 80-90 percent healthy diet, the one ‘unhealthy’ meal does not do you harm. The main thing is that you can find your own diet regimen and can go through it for the long term.”

5. Eco-Conscious Lifestyle

Reif makes an effort to live an environmentally-friendly life. “At the beginning I avoided plastic, separated waste and shopped more consciously,” she tells Women’s Health. “Once the ball gets rolling, you can examine every area of ​​life. Cosmetics, cleaning products and detergents – suddenly you look closely everywhere. I have switched to almost exclusively using products with ingredients that are harmless to health and reducing packaging waste. This is how my own detergent with Everdrop developed. Because the skin is our largest organ, everything that lies on it is also absorbed by the body. This way you can also live more sustainably.”

Erin Stern, a renowned bodybuilder, recently shared a series of effective ab exercises on her Instagram, emphasizing the importance of core strength and precision in execution. Stern’s detailed instructions for exercises like pelvic tilts, single leg lifts, knee-ups, bicycles, and alternating side-ups highlight her dedication to fostering correct form and deep muscle engagement. Accompanied by tips such as maintaining a rounded lower back to better activate the abs, her post serves not only as a workout guide but also as an educational tool for her followers. This focus on technical detail supports her broader fitness philosophy, which integrates strength, stability, and aesthetics, making her a respected voice in the bodybuilding community.

1. She Does Ab Workouts

As you can see from her Instagram post, Stern likes to do ab workouts to stay in shape. The Mayo Clinic states that ab workouts have a lot of benefits. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

2. She Uses Weights

Stern likes to use weights to keep herself in shape. She shared this post on Instagram of herself doing exercises with a landmine. Stern captioned the post, “Total body day - landmine edition 💪Workout: Thrusters 3x10. Deadlift 3x6-8. RDLs 3x12. T-bar row 3x10-12. Upright row 3x10 each. Shoulder to shoulder press 2xAMRAP. What did you train today?”

3. She Does Upper Body Workouts

Stern makes sure to do upper body exercises. She shared some of her favorites in this Instagram post. Stern captioned it, “Quick superset arm workout 💪Exercises: Inverse rows (emphasis on biceps). Decline push ups (triceps focused, elbows back & in). Plate hammer curls. Plate overhead triceps extensions. Cable high pulley curls. Triceps push downs (forward lean). I love starting with compound movements, as it helps increase overall calorie burn and hits back and chest. The last triceps exercise hits the long head of the triceps, which can be tough to target!”

4. She Does Cable Workouts

Stern likes to use cable machines to workout. She shared some of her favorites in this Instagram post. “My favorite cable exercises for rear delts 💪Cable crossover reverse flyes. Single arm reverse flyes. Rear delt raise. Rear delt/high rows. For all of these, think about going lighter with higher reps and using full range of motion. If you go heavier, other stronger muscles can take over and form will degrade. If you struggle to feel your rear delts, start with the single arm reverse flyes, and place your non-working hand on your rear delt to feel it working. I like to visualize myself hugging a barrel, and almost stretching my arm to reach across it without flexing at the elbow (keeping the same bend in the arm throughout).”

5. She Does Quad Workouts

Stern doesn’t skip leg day. She shared some of her favorite quad workouts in this Instagram post. Stern captioned it, “Looking for an alternative to leg extensions to build beautiful quads? Try one of these exercises: Reverse Nordic curl. Plank leg extension. Sissy squat. Heel elevated squat. These can also be great home alternatives for building that quad sweep!”

Brittany Perille is a personal trainer. She shares her fitness journey and favorite workouts on Instagram. Perille recently encouraged her followers to do a core workout challenge. In a recent post on Instagram, she congratulated her followers that did it. Perille captioned the post, “You did it!” How does she stay so fit? Read on to see 5 ways Brittany Perille stays in shape and the photos that prove they work.

1. She Puts Herself First

Perille is all about putting herself first, and encouraged her followers to do the same in the caption of this post. “I say this all the time, YOU MATTER JUST AS MUCH AS YOUR LITTLE HUMANS 📢👏🏻If you’re wanting to start reconnecting with your body postpartum but you’re feeling the above, let this be your gentle nudge to GO FOR IT, mama! If you can’t shake those guilty feelings, bring them with you to your workout. Sit them down next to you and they can watch you move your body in a way that feels best for you.”

2. She Works Her Abs

Perille makes sure to work her core. She shared a pretty easy workout in this Instagram post. Perille captioned it, “Struggling with connecting to your abs? Think of taking a big ol scoop of your favorite ice cream!! 🧠💡 : Inhale, 360-degree breath. Exhale and contract your pf and deepest abs by imagining taking a scoop of your favorite ice cream. Start scooping from your pubic bone all the way up to your middle, and/or upper region of your deepest abs.”

3. She Does Quadruped Lateral Leg Swings

Perille makes sure to work her legs. She shared some of her favorite workouts, and why she enjoys them, in the caption of this Instagram post. One thing Perille does is quadruped lateral leg swings. “The deep stretch as your toes travel towards the pulley is phenomenal 🤤. Great way to overload through eccentric lengthening!”

4. She Does Traverse Abductions

Brittany Perille/Instagram

Another workout Perille does to work her legs is traverse abductions. She revealed in her Instagram post that she uses a band and a dumbbell to do them. She wrote in the post, “I’ve been doing these on the reg lately to tap straight into the glute med & upper glute max subdivision. Notice the accordion 🪗 like movement of my knees and how I almost sink my glutes back a pinch towards my feet (more noticeable in front view).”

5. She Does Extra Strength Abductions

Another leg workout Perille does is extra strength abductions. She talked about this in the caption of the Instagram post. “Thank you @glute.guru for this one. The bench really adds a good amount of support to assist in progressive overloading of the muscle fibers. Toes travel towards the pulley.”