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Abdul was born in San Fernando, California, to Jewish parents. Abdul's father, Harry Abdul, was born into the Syrian Jewish community in Aleppo, Syria, was raised in Brazil, and subsequently immigrated to the United States. Her mother, the concert pianist Lorraine M. Rykiss, grew up in one of the two Jewish families in Minnedosa, Manitoba, and has Ashkenazi Jewish ancestors from Ukraine. She has a sister named Wendy.

Abdul was discovered by The Jacksons, after a few of the band members had watched her while attending a Los Angeles Lakers game. She was signed to do the choreography for the video to their single "Torture". "My only problem was how to tell the Jacksons how to dance," Abdul later recalled. "Imagine me telling them what routines to do. I was young, I was scared. I'm not quite sure how I got through that." The success of the choreography in the video led to Abdul's career of choreographer in music videos. It was also due to the success of the video that Abdul was chosen to be the choreographer for the Jacksons' Victory tour.  Abdul choreographed videos for several singers throughout the 1980s, including many videos for Janet Jackson during her Control era. In 1995, Abdul released a dance workout video entitled Paula Abdul's Get Up and Dance! (re-released on DVD in 2003), a fast-paced, hip-hop style workout. In 1998, she released a second video called Cardio Dance (re-released on DVD in 2000). In December 2005, Abdul launched a cheerleading/fitness/dance DVD series called Cardio Cheer, which is marketed to children and teenage girls involved with cheerleading and dance.  In film, Abdul choreographed sequences for the giant keyboard scene involving Tom Hanks's character in Big. Other credits include appearances in Coming to America, Action Jackson, Jerry Maguire, The Running Man, American Beauty, Can't Buy Me Love, and Oliver Stone's The Doors. Her television appearances include The Tracey Ullman Show, American Music Awards, the Academy Awards, and several commercials, such as The King's touchdown celebration, as seen in a string of popular Burger King television commercials that aired during the 2005-06 NFL season.
Paula Abdul