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Navy SEAL Ab Workout: 6 Core Exercises for Elite-Level Strength

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 their legendary core training program step by step.

This ab workout is not intended for the faint-hearted. If you’ve watched G.I. Jane, you already know what we’re talking about – this is serious business.

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 that builds military-grade abs? Let’s dive in!

Why Navy SEALs Prioritize Core Strength

The Navy SEAL workout program places heavy emphasis on core and upper body strength for several critical reasons:

  • Core stability is essential for carrying heavy equipment over long distances
  • A strong midsection protects against injuries during intense physical operations
  • Powerful abs enhance performance in swimming, climbing, and combat situations
  • Core strength improves balance and coordination in unpredictable environments

Their physical assessment involves sit-ups, pull-ups, push-ups, timed swims, and runs. The workout plan is meticulously categorized, with specific goals for each phase of training.

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 as candidates advance.

By week nine of SEAL training, 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, prioritizing functional core strength that translates to real-world operational capabilities.

The Power of Bodyweight Training

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

But does this mean Navy SEALs never indulge in weight lifting? Some do, as workout preferences vary among individuals. However, excessive bulking up isn’t their focus. Becoming a Navy SEAL demands functional strength combined with remarkable endurance.

Primarily, SEALs derive their strength from bodyweight exercises, not traditional weightlifting. When striving to run 16 miles weekly while incorporating pull-ups, push-ups, and sit-ups, there’s little time or energy left for extensive weight training. Adequate recovery is crucial to prevent injuries, especially in such demanding careers.

As such, adding weight training exercises might prove counterproductive to a Navy SEAL’s regimen. Prioritizing recovery and mastering bodyweight exercises remains key to developing the balanced, functional physique required for special operations.

6 Essential Exercises for the Navy SEAL Abdominal Workout

Ready to train like the elite? These six core exercises form the foundation of the Navy SEAL abdominal workout routine. Each exercise targets different areas of your core to build comprehensive strength and stability.

1. Military Push-ups

Push-ups, while known primarily for strengthening the upper body, are also an exceptional core workout. Proper form is essential for maximizing core engagement and stability.

To perform a military-style push-up:

  1. Start in a plank position with hands slightly wider than shoulder-width
  2. Keep your body in a straight line from head to heels
  3. Contract your abs immediately as you place your arms extended on the floor
  4. Lower your body until your chest nearly touches the ground
  5. Push back up explosively while maintaining core tension

Navy SEALs incorporate push-ups into their fitness test, emphasizing their importance for overall functional strength. However, excessive push-ups are discouraged, with SEALs advised to limit daily push-ups to 200 or less than 1,000 per week to prevent overtraining. Progression is key to improving your push-up performance.

SEAL Standard: Work up to 6 sets of 30 reps with perfect form.

2. Bicycle Crunches

Bicycle crunches provide an intense workout for the entire abdominal wall, particularly targeting the transverse abdominis and obliques. This dynamic movement mimics the pedaling motion of a bicycle while engaging multiple core muscles simultaneously.

To perform bicycle crunches correctly:

  1. Lie on your back with hands behind your head and knees bent
  2. Lift your shoulders off the ground, engaging your upper abs
  3. Bring your right elbow toward your left knee while extending your right leg
  4. Switch sides in a fluid motion, bringing left elbow to right knee
  5. Maintain a controlled pace, focusing on the rotation and contraction

This exercise effectively targets the rectus abdominis (six-pack muscles) and the obliques, creating a comprehensive core workout that builds both strength and definition.

SEAL Standard: 3 sets of 50 reps (25 per side).

3. Circle Crunches

Circle crunches add a rotational element to your core training, engaging muscles that standard crunches might miss. This exercise improves core coordination while building strength throughout the abdominal wall.

To perform circle crunches:

  1. Begin in the standard crunch position with hands behind your head
  2. Lift your shoulders off the ground
  3. Crunch up toward your right knee
  4. Rotate to the center
  5. Continue to the left side
  6. Lower back down to complete one rep
  7. Reverse the motion on the next rep to work both sides effectively

This circular motion creates tension throughout your entire core, challenging your muscles from multiple angles and improving rotational strength essential for combat situations.

SEAL Standard: 3 sets of 20 complete circles in each direction.

4. Crunch Rocking Chairs

A variation of the standard crunch, the rocking chair crunch simultaneously targets both upper and lower abdominal muscles. This exercise creates constant tension throughout the movement, maximizing muscle engagement and development.

To perform crunch rocking chairs:

  1. Lie on your back with knees bent at a 90-degree angle
  2. Place hands behind your head or across your chest
  3. Simultaneously lift your shoulders and feet off the ground
  4. Balance briefly on your tailbone at the top position
  5. Lower back down with control
  6. Repeat without letting your shoulders or feet touch the ground between reps

Resist the temptation to rely on momentum; instead, focus on contracting your muscles as you crunch in the up position and lower down with control. Maintaining the 90-degree angle in your knees throughout the exercise ensures proper form and maximum effectiveness.

SEAL Standard: 4 sets of 25 controlled repetitions.

5. Side Crunches

For a twist on regular crunches that specifically targets the obliques and transverse abdominis, side crunches are an essential component of the Navy SEAL ab workout. These muscles are crucial for rotational movements and core stability.

To perform side crunches:

  1. Lie on your right side with knees slightly bent and stacked
  2. Place your right hand behind your head
  3. Contract your obliques to crunch up, bringing your right elbow toward your hip
  4. Lower with control
  5. Complete all reps on one side before switching

For an advanced variation, bend both knees at a 90-degree angle and lead with your shoulder to bring your elbow to the opposite knee, intensifying the work on your waistline and deeper core muscles.

SEAL Standard: 3 sets of 30 reps on each side.

6. Military Crunches

The military crunch is a beloved classic in SEAL training that effectively targets the upper abdominal muscle group, sculpting that coveted six-pack while building functional core strength.

To perform military crunches with proper form:

  1. Lie on your back with knees bent at 90 degrees
  2. Keep your lower back pressed firmly against the floor
  3. Place hands across your chest or lightly touching your temples (never pull on your neck)
  4. Exhale as you contract your abs to lift your shoulder blades off the floor
  5. Hold briefly at the top of the movement
  6. Lower with control to the starting position

For maximum effectiveness, maintain wide elbows and avoid pulling on your neck. Focus on engaging your abdominals throughout the entire movement, exhaling on the exertion, and keeping your back anchored to the floor.

SEAL Standard: 6 sets of 30 perfect repetitions.

Implementing the Navy SEAL Ab Workout

To incorporate this elite training into your fitness regimen, follow these guidelines:

Beginner Level

  • Start with 2 sets of each exercise
  • Reduce repetitions to 50% of SEAL standards
  • Rest 60 seconds between sets
  • Perform the workout 2-3 times per week
  • Focus on perfect form rather than quantity

Intermediate Level

  • Progress to 3 sets of each exercise
  • Aim for 75% of SEAL standard repetitions
  • Rest 45 seconds between sets
  • Perform the workout 3-4 times per week
  • Add a weighted vest for push-ups if they become too easy

Advanced Level

  • Complete the full SEAL standard for all exercises
  • Rest only 30 seconds between sets
  • Perform the workout 4-5 times per week
  • Add advanced variations like decline push-ups or weighted crunches
  • Consider adding hanging windshield wipers or dragon flags for additional challenges

Remember that recovery is just as important as the workout itself. Allow at least 48 hours between intense ab sessions to give your muscles time to repair and grow stronger.

Nutrition: The Missing Piece of the Ab Puzzle

The saying “abs are made in the kitchen” holds true even for Navy SEALs. No matter how intense your ab workout routine is, proper nutrition is essential for revealing those hard-earned muscles.

To support your Navy SEAL ab training, focus on:

  • Adequate protein intake: 1.6-2.2g per kg of bodyweight daily to support muscle recovery and growth
  • Strategic carbohydrates: Prioritize complex carbs around your workouts for energy and recovery
  • Healthy fats: Include sources like avocados, nuts, and olive oil for hormone production
  • Proper hydration: Drink at least 3-4 liters of water daily, more during intense training
  • Calorie management: Maintain a slight deficit if fat loss is needed to reveal abdominal definition

For a comprehensive approach to nutrition that complements this training style, check out our detailed guide on the Navy SEAL diet.

Common Mistakes to Avoid

Even with the best intentions, many people make these errors when attempting military-style ab training:

  1. Prioritizing quantity over quality: Perfect form always trumps more repetitions
  2. Training abs every day: Even SEALs need recovery time between intense core sessions
  3. Neglecting the rest of your fitness: Core training should complement a complete physical training program
  4. Ignoring proper breathing: Exhale during the exertion phase of each exercise
  5. Pulling on your neck: This creates strain and reduces abdominal engagement
  6. Expecting overnight results: Even elite operators develop their physiques over months and years

By avoiding these pitfalls and staying consistent with your training, you’ll maximize your results and reduce injury risk.

Beyond the Six-Pack: The Functional Benefits of a Strong Core

While aesthetic goals might initially draw you to this workout, the functional benefits of developing a Navy SEAL-caliber core extend far beyond appearance:

  • Improved posture: A strong core helps maintain proper alignment throughout the day
  • Reduced back pain: Core stability protects the spine during daily activities and exercise
  • Enhanced athletic performance: Power transfer improves in virtually all sports and activities
  • Better balance and coordination: A stable core is the foundation for complex movements
  • Injury prevention: Strong abdominals protect internal organs and support the spine
  • Improved breathing efficiency: Core strength facilitates better diaphragmatic breathing

These functional benefits explain why core training remains central to military physical preparation, especially for elite units like the Navy SEALs.

Conclusion

The Navy SEAL abdominal workout offers a proven approach to developing exceptional core strength, endurance, and stability. By incorporating these six key exercises—military push-ups, bicycle crunches, circle crunches, crunch rocking chairs, side crunches, and military crunches—you can build a resilient core that serves both functional and aesthetic purposes.

Remember that strong abs aren’t built by exercises alone; proper nutrition, adequate recovery, and consistent training are equally essential components of your success. The saying “abs are made in the kitchen” holds true even for elite operators.

By combining these workouts with a nutritious diet and appropriate recovery protocols, you can develop not only a sculpted core but also improved posture, enhanced athletic performance, and reduced risk of lower back issues.

For more comprehensive core training, consider exploring our 15-minute core workout for beginners or advanced techniques like dragon flags.

Stay committed to this challenging but rewarding training approach, and you’ll develop the kind of functional, powerful core that serves Navy SEALs in the world’s most demanding environments.

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