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Get sweaty with this stability ball workout for your abs

Get sweaty with this stability ball workout for your abs


The stability ball doesn't only have to serve as an unconventional office chair. Get to work with this stability ball workout for your abs by @soulfulsarahh. You'll be doing 3 sets of 25 reps for each move. You'll build core strength and target your lower abs in particular. If you don't have a stability ball handy, use a set of paper plates or paper towels to increase your range of motion. Do the raised crunches on the surface of a couch as an alternative. Work up a sweat with this stability ball workout for your abs and tag your workout videos on Instagram with #TeamPumpUp so that we can see how hard you worked!

Stability ball workout for your abs


Stability ball ab crunches (GIF) - Stability ball workout for your abs // The PumpUp Blog

Keep your back flat on the stability ball. Your hands will rest at your temples and your elbows will be bent outwards. Your legs should make a ninety degree angle with the stability ball. Lift your upper body off the ball with control, crunching up and tightening your core. Lower your body down and repeat.

Lower ab crunches

Stability ball lower ab crunches (GIF) Stability ball workout for your abs // The PumpUp Blog

Lower your entire body onto the floor. Rest your feet on top of the stability ball and lay your arms down beside you. Use your feet to roll the ball towards your upper body, bending your knees as you do so. Slowly and with control, roll the ball back to starting position. Repeat.

Stability ball leg pull ins

Stability ball leg pull ins (GIF) Stability ball workout for your abs // The PumpUp Blog

Begin in a raised plank position. Your arms are extended in a straight line off the floor, keeping your wrists in line with your shoulders. Your feet will be resting on the stability ball and your body should be parallel to the ground. Keep your neck in a neutral position and use your feet and lower abs to bring the ball toward your upper body. Do this slowly and with control. Return ball back to starting position, once again engaging your core and your lower body. Repeat.

For this stability ball workout for your abs, do each move for 25 reps. Do 3 sets of the circuit for maximum results. Tag your workouts on PumpUp with #SweatySunday to show how you worked up a sweat!

This conditioning circuit will be your favorite summer workout

This conditioning circuit will be your favorite summer workout


The great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you’re outside. Your body will work harder to adapt to changes in terrain, and you might even enhance your mood and self esteem. Try this challenging conditioning circuit by PumpUp member @joexodus. You won't regret a minute of it.

Conditioning Circuit

No rest between each exercise. Rest for 1 minute after completing the circuit.

Do each move for 30 seconds. Finish the circuit 2-3 times. 

Here's your newest and most favorite conditioning circuit! Take your workout outside this summer and prepare to get sweaty // The PumpUp Blog


Jump Rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land quickly and lightly on your feet as you do the jump rope to get your heart rate up. Make small and agile motions with your arms to mimic the jump rope motion if you don't own a physical rope.

Jumping Jacks 

Jumping Jacks // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Jump both legs out wide. At the same time raise both of your arms straight up and over your head. Bring both arms and legs back into a straight standing position and repeat.


Burpees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a push-up position. Jump both feet towards the front of your forearms, jump your body straight up into the air, then lower your hands back down to the ground. Jump your legs back into a plank and perform a push-up. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Land softly on your feet again as you jump rope. Cross your body over from side to side for an extra challenge.

Mountain climbers

Mountain climbers// Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a high plank position. Jump one knee to the side of your body. As you bring it back to starting position, jump the opposite leg towards your forearms. To challenge your obliques, cross your knee towards the opposite side of your body while you do the mountain climbers. Repeat.

Squat jumps

Squat jumps // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Begin in a standing position. Cross your arms over your chest and squat your body down towards the ground, making sure that you knee doesn't extend past your toes. As you raise your body up, do a vertical jump and land back down into a squat. Repeat.

Jumping rope

Jumping Rope // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Get your heart rate up once again by doing a fast, 30-second interval of jumping rope. If you're feeling up to it, make faster turns with your jump rope to burn more calories.

High knees

High Knees // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

In a standing position, raise one knee towards your chest, then the other. You'll be making a running motion as you do the high knee run. Land as softly as you can to protect your joints.

Shadow Boxing

Shadow Boxing // Conditioning Circuit Outdoor Workout Gif via the PumpUp Blog

Pivot your body towards the side and mimic punching motions with your body, as if there were an imaginary punching bag in front of you.

Loved this conditioning circuit? We can't wait for you to incorporate it into your next outdoor workout routine! Let us know if you tried @joexodus's conditioning circuit in the comments below! What are your favourite outdoor exercises?

The only 4 moves you need for a fat burning HIIT workout

The only 4 moves you need for a fat burning HIIT workout


Ramp up the intensity and the insanity. This fat burning HIIT workout will get your heart beating out of your chest in a matter of minutes. Do a small warm up before doing these HIIT moves and prepare to get sweaty. Fat burning HIIT workout // The PumpUp Blog

Plank jacks to hip dips

Plank jacks gif // The PumpUp Blog

Begin in a raised plank position, with your shoulders in line with your wrists. Lower each forearm down to the floor, maintaining the plank. While you're in the low plank, drop your hips down to one side of the mat, then twist them to the other side. Walk your hands up into starting position and repeat.

Explosive plank jump-ins with push-ups

Explosive plank jump ins gif // The PumpUp Blog

Begin in a raised plank and lower your body into a wide stance push-up. Upon raising your body back to start position, promptly jump both of your feet towards your forearms, then jump them back into plank. Repeat.

Squat jump pulses

Squat jump pulses // the PumpUp Blog

Pulse down into a squat and jump straight up into the air. Land softly, and go back into a squat before you jump up again. Repeat.

Wall walks to push-ups

wall walks to push-ups (HIIT gif) // The PumpUp Blog

Begin with your hands planted firmly on the ground, feet resting next to a wall. Slowly walk your hands toward the wall and walk your feet up the wall, until your body makes a 45 degree angle. Bring your body back down into a plank position and do a push-up. Repeat.

Loved this fat burning HIIT workout by PumpUp member @jatie and @xogingy? Let us know in the comments below! What are your favorite fat burning HIIT moves?

We guarantee you'll be sore after this intense partner workout

We guarantee you'll be sore after this intense partner workout


If you feel like you're in a rut, grab a friend and try this intense partner workout. It'll get your heart rate up with no-equipment, full-body exercises that specifically target your abs and arms. This intense partner workout circuit incorporates moves from high-intensity interval training to increase your speed and agility. Burpees with a jump knee tuck

burpee gif intense partner workout pumpup

Do these carefully and make sure you land quite softly on your feet when you perform the jump knee tuck in order to prevent injury. As p90x's Tony Horton would say, think like a cat. Love it or loathe it, the burpee is a go-to, zero-equipment full-body workout. A 155-lb person can burn up to 10 calories per minute by doing burpees. Add in the jump knee tuck, and you'll be expending tons of energy in no time.

Plank to pushup

plank to pushup gif intense partner workout

This is a tricky exercise to do with proper form. When done properly, the plank to pushup is an integral component of this intense partner workout. It'll help to strengthen your core by challenging you to stabilize your muscles while you're moving. Start in a regular plank position, shoulder directly in line with your wrists. Lower your arms one at a time into an elbow plank, then push back up again on each side.

Mountain climbers

mountain climbers gif intense partner workout

Phew! No crunches! Mountain climbers give you a bit of extra cardio, helping you burn fat while strengthening your obliques. Strive to drive each knee towards the opposite shoulderFocusing on achieving this full range of motion will challenge your core even more.


chatarunga gif intense partner workout

Not familiar with yoga? Who cares! Don't be intimidated by this exercise. Also known as the four-limbed staff pose, the chatarunga is a staple move that seriously challenges your upper body and your core. When you're getting into the chatarunga, keep these tips from PopSugar Fitness in mind. Make sure you don't roll your shoulders, keep your arms at a ninety-degree angle when you're in plank position, drive your heels forward (rather than having your toes pointed), have your hands flat on the mat, and look just slightly ahead of you; don't crane your neck up.

Share this workout with a friend so that you can perform this intense partner workout together! Check out more of our workouts here and comment below to let us know what you think!  This exercise circuit was published courtesy of PumpUp members @aichatytgat and @tinytinne, from their fitness Instagram account, @thedoublethreat.

This partner step workout will get your blood pumping

This partner step workout will get your blood pumping


Step aerobics are much more fun with a workout buddy! This partner step workout by PumpUp member @emjoy88 will absolutely get your blood pumping! Guaranteed, after 10 mins, your legs & obliques will be on fire. Your upper and lower body work together during step aerobics. This exercise will improve your coordination and agility, conditioning your muscles well for other sports. We made two gifs that will help break this partner step workout up: partner step workout gif


Jump off the stepper and do lateral jumps to the other side.

partner step workout gif


Mount the stepper with one leg, keeping the opposite foot slightly on the ground. Crunch your knee towards the opposite side, then tap your foot behind you on the opposite side. Jump off the stepper and repeat step one.

Watch the video of our partner step workout to see the full exercise

[video width="640" height="640" mp4=""][/video]

Burpee Partner Workout

You’ve never done burpees like this before

Share if you’re brave! As effective as they are, burpees are a full-body exercise that we love to loathe. Make them fun with a partner! This burpee partner workout is a great way to start.

burpee partner workout pumpup

Begin by jumping up with your arms raised in the air, immediately touch your hands to the floor, do a push-up.

burpee partner workout pumpup

One person rolls over to the other side, one person does a lateral jump over the other person.

burpee partner workout pumpup

Perform a vertical jump and repeat.


Did you enjoy this workout? Check back on the pumpupapp blog for more gifs and workouts!


It’s the last day of @katefit_'s 12 days of FITmas challenge! This workout will kick your booty into gear just in time for the holidays. 
  • 12 Triple Jump Squats
  • 12 Prisoner Squats
  • 12 Walking Lunges
  • 12 Lunge Kickbacks
  • 12 Jump Jack Squats
  • 12 minutes of Interval Sprints (Sprint 30 secs, power walk 30 secs, repeat)
  • (Repeat 2-3x)
Daily Challenge: Try something new today! (a new healthy food, a new hobby, a new yoga pose, etc.).
Tag @katefit_ and #SpreadPositivity if you try. You can have a merry FITmas all year long by using these workouts as part of your regular routine! 


Try these upper body exercises from PumpUp’s @katefit_.

  • Chin-ups
  • Pull-Ups
  • Wide Grip Pull-Ups
  • Side-to-side negatives
  • Negative Pull-ups
  • Tricep Dips
  • Push-ups
  • Overhead Tricep Extensions

Follow PumpUp on tumblr for more exercise gifs and videos


Here are some of PumpUp member @buffin_up_daily's favourite ways to work out —particularly his upper body. What are yours? 

Follow PumpUp on Tumblr for more exercise gifs and workout tips!

"PumpUp is where you can find inspiration, ambitious people, & motivation all in one place," he says. "I encourage everyone to join the PumpUp movement to influence everyone around on how health is important. It’s about being beautiful and fit no matter who you are and where you started from! This app has demonstrations on workouts whether you’re home, at the gym or away and also keeps track of your weight with different options to choose from…if you enjoy fitness, then you will love this app!" 


Try these dumbbell raised pushups

PumpUp’s @jenac showed us these killer raised #pushups on #SweatySunday. How did you spend yours?

"Working out is about being comfortable with being uncomfortable," said Jen. "One of my greatest achievements has been learning to accept the soreness and the sweat. I do complain about how exhausted I am but honestly I wouldn’t trade that feeling for anything because at the end of my workout, I know that I’ve surpassed last week’s intensity." According to Jen, when we exercise, we intend to exceed the limitations that we’ve placed on our minds and bodies while unintentionally silencing the doubters around us.

Keep pushing and make sure you tag today’s workout photos with #SweatySunday and with #TeamPumpUp if you’re sharing anywhere other than PumpUp!

For more workout gifs and fitness tips, follow PumpUp on Tumblr. 

Exercising alone: the pros and cons

Guest post by Siya Natseva. Follow Siya on her blog, PumpUp (@cinnamonontop), and Instagram/Tumblr cinnamonontop8.

While the notion that there’s a wrong way to keep fit is foolish and you shouldn’t let anyone tell you otherwise, people differ in their approach to exercise. Some are loners, quite content to be active on their own. Others thrive in a collaborative environment (this is not a job application, I swear). Personally, I am a recluse and prefer going it alone! As such, I’ll brief you on its advantages and disadvantages. Will you switch teams, or will you stick with your original choice? Let’s find out!


  • When you choose to exercise alone, you don’t depend on anyone but yourself. With people’s individual schedules in the equation, it may be difficult to arrange a workout session convenient for you and your companion. Going it alone gives you the opportunity to be your own boss. If you fail to plan ahead, you’ll fail at your workout. With no one to point the finger at, you’ll learn to manage your day better. A few failed attempts and you’ll be a pro at handling your chores in a way that allows you to exercise regularly, at a suitable for you time.


(Source: Tumblr)

  • Friends often decide to team up for the completion of their fitness goals, only to discover that their objectives are either incompatible, or their mate’s pace is acutely different. Are you a yogi and is your pal training to be a boxing champion?To avoid disappointment, enquire about your acquaintance’s ambitions and their progress. Alternatively, you can concentrate on you and train at your own pace. You shouldn’t have to slow down or play catch-up. Buddying up shouldn’t be a competition. Without the added stress of ‘Am I too good? / Am I good enough?’, you’ll achieve your projected ends easily.


(Source: Tumblr)

  • Company may be your free ticket to Distraction Land! If you’re a chatter box, and / or so is your partner, your dedicated gym time may turn into a coffee break. In contrast, being alone automatically eliminates the possibility of distractions.  A random chat with a fellow gym junkie is fine and can’t be compared to a full-fledged conversation about a mate’s relationship status on FB. Being aware of how long you can train for pushes you to think wisely about your programme. Thus, you’re effective and efficient.


(Source: giphy)


  • The prospect of pumping iron - or whatever your session may consist of – unaccompanied may, on the one hand, be intimidating. On the other, it probably sounds awfully boring to some. If you’re a person who needs consistent breaks for a high-five and a few encouraging words, you should perhaps steer away from the hermit-like character of working out by yourself. Boredom is the worst thing you could associate exercise with, because you’ll be giving up in no time. Keep it fun!


(Source: Buzzfeed)

  • Have you reached a plateau in your fitness routine? If so, exercising on your own may not be the best option for you either, since you’re facing the risk of quitting. I’m not suggesting fierce competition, but witnessing another’s progress and dedication may inject some much needed inspiration. If you lose your drive, despite having seen results, you may be tempted to throw everything out of the window. With someone next to you, those terrible thoughts will evaporate!



  • Linked to our previous point is the determination to actually improve. We PumpUps are a greedy bunch! With us, there’s always the wish to be better, faster and stronger. Some may handle this well without external assistance, but others may be at a loss. With companion – preferably somebody slightly more advanced – you’re guaranteed to reach higher!


(Source: Wikia)


Howdy, PumpUps!

My name is Siya. I’m 27 years young, with a passion for a healthy lifestyle, including a love for nutritious food and an active routine. Having struggled with my weight for years, it would be incredibly rewarding to me to support others and inspire them to prioritise their health instead of their appearance. I’m currently working out at home and can relate to those on a tight budget. An aspiring blogger and writer, I’ve recently started a blog where I share simple recipes and exercises, and promote a positive body image. I welcome advice from like-minded fitness enthusiasts, for I believe one can never know enough. Hit me up and let’s ace this! 


We made workout gifs of jatie’s terrific gym workout video! (We’ll get better at these gif sets, we promise!)

  • Bicep curls
  • Overhead presses
  • Dumbbell flys
  • Tricep Dips
  • Push-ups
  • Pull-downs
  • Leg raises
  • Jumping lunges

Check out the full video on our Instagram: pumpupapp