Navy Seal Abdominal Workout

Are you prepared for the ultimate abdominal workout? The Navy Seal training regimen is anything but a walk in the park, and we’re here to guide you through it step by step. 

This ab workout is not intended for the faint-hearted, and if you’ve watched GI Jane, you know what we mean.

Navy Seals are part of an elite military special operations unit, facing the most perilous situations in extreme conditions. To endure these challenges, they need to be among the world’s finest athletes, with superior upper body and core strength. Ready to embark on a rigorous workout journey? Strap in!

The Navy Seal workout programme places heavy emphasis on core and upper body strength. So, if you’re up for the challenge, let’s dive into the Navy Seal ab workout to build a robust core and achieve your fitness goals.

A Quick Guide To The Navy Seal Workout

Navy Seals’ training takes fitness to the extreme, which is vital for their versatile roles. Core strength remains a key focus, akin to previous discussions.

Their exacting physical assessment involves sit-ups, pull-ups, push-ups, timed swims, and runs. And their workout plan is meticulously categorised, with specific goals for each. 

Starting with a weekly 16-mile run, it progresses from six miles over two weeks, incorporating running rest days and introducing ab exercises for core strength. Hanging leg raises intensify the core training. 

By week nine, the target is six sets of 30 reps for push-ups and sit-ups, complemented by three sets of 10 pull-ups. The Navy Seals’ regimen stands as a formidable test, prioritising core and upper body strength.

It’s All About Bodyweight Training

All the strength training routines in the physical test involve bodyweight exercises, requiring only a pull-up bar.

But does this mean Navy Seals never indulge in weight lifting? Some do, as workout preferences vary. However, bulking up isn’t their focus. Becoming a Navy Seal demands strength and remarkable endurance.

Primarily, they derive strength from bodyweight exercises, not weightlifting. When striving to run 16 miles weekly while incorporating pull-ups, push-ups, and sit-ups, there’s little time for weight training. And adequate rest is crucial to prevent injuries, especially in such demanding careers. 

As such, adding weight training exercises might prove detrimental to a Navy Seal’s regimen. Prioritising recovery and bodyweight exercises remains key.

Best Exercises For Navy Seal Abdominal Workout 

1. Push-ups

Push-ups, known for strengthening the upper body, are also a core workout. Proper form is essential for stability. Contract your abs immediately as you place your arms extended on the floor, providing support for your back. 

Navy Seals incorporate push-ups into their fitness test, emphasising their importance. However, excessive push-ups are discouraged, with Navy Seals advised to limit daily push-ups to 200 or less than 1,000 per week. Progression is key to improving your push-up performance.

2. Bicycles 

Bicycles provide an intense workout for the transverse abdominis. While in a regular crunch position, pull your right elbow towards your left knee, extending your right leg straight out in front of you. Alternate with your left elbow to right knee, ensuring your back stays pressed into the floor. This exercise also engages the obliques.

3. Circle Crunches

Incorporate circle crunches for a unique core workout. Begin in the standard position with hands behind your head. Crunch up toward your right knee, rotate to the centre, then to the left, and back down. Reverse the motion to work both sides effectively.

4. Crunch Rocking Chairs

A variation of the standard crunch, the rocking chair crunch targets both upper and lower abdominal muscles. Maintain a 90-degree angle in your knees throughout the exercise. Resist the temptation to rely on momentum; instead, focus on contracting your muscles as you crunch in the up position and lower down.

5. Side Crunches

For a twist on regular crunches, engage the obliques and transverse abdominis with a side crunch. 

Lie on your right side, knees slightly bent and stacked. Place your right hand behind your head and crunch up, bringing your right elbow towards your hip. Reverse for the left side. Another variation involves bending both knees at a 90-degree angle, leading with your shoulder to bring your elbow to the opposite knee, and working on your waistline.

6. Crunches

Crunches, a beloved classic, effectively targets the upper abdominal muscle group, sculpting that coveted six-pack. 

To perform correctly, lie on your back with your knees slightly bent, keeping your lower back pressed against the floor. Place your hands behind your head, elbows wide. You can choose to keep your feet flat on the floor or lift them – knees bent at a 90-degree angle. 

As you lift your head to crunch, maintain wide elbows and avoid pulling on your neck. Focus on engaging your abdominals, exhaling on the exertion, and keeping your back anchored to the floor.

The core exercises mentioned above offer diverse ways to strengthen your abdominal muscles and develop a strong core. Incorporating these exercises into your workout program can help you achieve physical benefits like enhanced core strength, improved posture, and a more defined midsection. Remember to focus on proper form, engage your muscles, and gradually progress to attain your fitness goals effectively.


The Navy Seal abdominal workout offers valuable core-strengthening exercises like crunches and pull-ups. However, it’s vital to maintain balance and avoid overexertion, as excessive pull-ups can strain muscles. 

Remember that strong abs aren’t built by exercises alone; a proper diet and hydration are equally essential. As such, the saying “abs are made in the kitchen” holds true. 

By combining these workouts with a nutritious diet, you can achieve not only a sculpted core but also improved posture and reduced risk of lower back issues. Further, building a strong core not only helps you achieve that coveted six-pack but also improves posture and reduces the risk of lower back issues. 

So, keep crunching and stay committed to a holistic fitness course for a healthier, stronger you in the long run.

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