The Rise of Pamela Reif
For numerous fitness – enthusiasts, the name Pamela Reif can send a shiver down their spines. She is often regarded as the “fitness devil”, not because she is unkind, but because her fitness tutorials are extremely effective yet quite challenging. Those who follow her exercise routines often find their bodies sore the next day. Born in 1996, Pamela was just 25 years old in 2025, but she had already achieved remarkable success in the fitness field.
Pamela is from Germany. As a fitness expert, she not only has an enviable figure but also a delicate face. Many netizens have praised her as a rare “360 – degree no – dead – angle” beauty. Despite having such good looks, she has chosen to make a name for herself through her fitness expertise and strong physique. Her fitness videos are highly standardized and targeted, which is why each of them has amassed millions of views and plays, captivating the world.
Her success didn’t come overnight. Initially, she was just a fitness novice with a basic understanding of the field. Her love for fitness led her to embark on the journey of becoming a fitness blogger. At first, she simply shared her workout results online. As her popularity grew, more and more people asked her to share her workout tips. This made her realize that fitness could bring her more than just a good figure.
Pamela’s Body and Fitness Influence
As the world’s most popular fitness expert, Pamela’s body is truly remarkable. She has well – defined six – pack abs, tight arm lines, and a shapely buttocks. Every part of her body is a testament to her hard work and dedication to fitness.
Pamela’s Training Moves
Now, let’s take a look at some of her effective training moves.
Sumo squat with heel lift
Stand up and spread your legs wider than shoulder – width apart. Fold your hands in front of your chest, keep your upper body straight, and tense your abdominal muscles. Bend your hips and knees, and lower your body so that your hips move backward and downward. When your thighs are parallel to the ground, stand on your toes and lift your heels off the ground as you rise up. During the movement, the upper body should remain straight at all times, and the body should be kept stable. The toes and knees should be in the same direction. This move can improve the flatness of the hips caused by long – term sitting, making the hip line more beautiful. It also exercises the leg muscles, achieving the effect of beautifying the leg lines. It’s a great way to work both the buttocks and the legs simultaneously.
Supine alternate hand touch foot
Lie on the ground with your face up. Bend your legs and keep your toes up and heels on the ground, with the upper body close to the ground. Place your hands on both sides of your body. After getting into the starting position, keep your abdominal muscles tight, contract your torso, and touch your heels with your hands, alternating between the left and right sides. When touching the heels, feel the contraction of the abdominal and hip muscles. Keep your back as close to the ground as possible, maintain even breathing, stabilize your body weight, and keep your lower body stable and immobile. This move is specifically designed to target the abdominal muscles, and the stimulation of the abdominal muscles is very obvious. Long – term adherence can help reduce the flab on the abdomen and both sides of the waist. It should be noted that during the exercise, the lower body should remain motionless, and the hips and waist should always be close to the ground. Do not arch the hips and waist upward, as this will greatly reduce the exercise effect and may also cause unnecessary muscle damage due to non – standard movements.
Side curl
Lie on your side on the mat, bend your legs and hitch them together up and down. Keep the body part close to the ground always in contact with the ground, and the foot on the ground should also be close to the ground. Place your hands on your head. After getting into the starting position, take a deep breath and then forcefully contract the upper abdominal obliques to lift the body as far up and forward as possible. While exhaling, relax the obliques and slowly return the body to the starting position. Alternate the exercises between the left and right sides. The key point is to keep the hips and abdomen muscles tight at all times, and do not arch the hips and abdomen. Alternating exercises on both sides can well exercise the abdominal oblique muscles, making the entire abdominal muscles more attractive. It also enhances the strength of the abdominal oblique muscles, making the side line of the waist tighter and creating a charming figure.
