Navy Seals Ab Workout




This is a great ab workout I found on the internet and thought I would share it on here. First id like to say that just doing this exercise wont get you a six pack. Not that its not a good exercise but to get a good pack you need to burn off all the fat that lies on top of them. Eating right, running or biking is a great way to burn unneeded fat. This isn't a speed workout, take it slowly to get the best results, the whole workout should take about 5-10 minutes. Also, this is very important, just because you've been working out does not mean you can eat that donut or those cookies, eat healthy!

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Step 1: Preparing

Before any workout you should make sure you're well hydrated and have et. Working out on an empty  stomach or while dehydrated is unhealthy and does you no good. However don't over eat and drink to much before, just a small snack and about 8oz of water depending on your workout.

It's also very important to do some stretches before you work out, stretching loosens your muscles so you don't pull anything while exercising.

Step 2: Crunches

-15 reps

For the entire workout you'll need to keep you legs at a 90 degree angle, parallel to the floor, and do not let drop. To preform a crunch place your hands on the back of your head pull your upper body up to your legs and back down. try to focus on squeezing your abs as you go up, and keeping your legs from moving.

Step 3: Rocking Chairs

Rocking chairs
-15 reps

To preform the rocking chair exercise start with your legs bent at a 90 degree angle with your feet on the floor, and place your hands under your butt. Then, keeping your legs at a 90 degree angle, pull them up to your chest and then back down to the floor. This is one repetition. 

Step 4: Side Crunches

Side Crunches
-15 reps left
-15 reps right

Now you have side crunches. To do a side crunch get in the normal crunch position and then extend one of your arms and place it out to your side then pull your other elbow to your opposite knee, and then back down. this is one repetition. remember to complete 15 repetitions on each side.

Step 5: Circle Crunches

Circle Crunches
-15 reps left
-15 reps right

To do a circle crunch get in the normal crunch position and bend your upper body to the left(or right for right circle), pull it up to your knees and then lower it to the right(or left for right crunches). this is one repetition, remember to go to the right and to the left. 

Step 6: Crunch Rocking Chairs

Crunch Rocking Chairs
-15 reps

Now for this exercise combine the normal crunch with the rocking chair exercise for the Crunch Rocking Chairs. remember to keep your legs at a 90 degree angle through the whole movement

Step 7: Bicycles

-15 reps

Now you're at the final exercise! to preform the bicycle crunch, get in the normal crunch position and the pull your left elbow to your right knee, then your right elbow to your left knee. this is one repetition. Now you've (hopefully) completed the Navy Seals ab work out!

Step 8: Stretch and Cool Down

After you complete your work out you should stretch your abs out. Make sure to eat after your work out too. Now hopefully your abs are burning and dead feeling (that means you actually worked them!). If this exercise is to easy try doing this workout 3 or more times and start adding repetitions to each exercise. Try doing at least one set a day, at first your abs might be screaming in pain but after a couple days it wont hurt so bad.

Please ask/comment if you have any questions or ideas


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    18 Discussions


    4 years ago

    I would recommend to put your fists between chest and jaw so that you don't overstretch your neck. And please don't do this workout without strengthening your back, otherwise you will soon become the Hunchback of Notre Dame.

    2 replies

    Reply 4 years ago

    Good advice! I should update this whole 'ible, wrote this years ago! And yes, as with all excercises it is important to always work the opposite muscle group, keep your body proportioned.


    Reply 4 years ago

    It's still good, did nearly the same workout years ago :P Btw you can make this workout even more intense if you use peak contractions (just moving in a small range, getting some isometric tension on the abs). Switching between isometric and full ROM suprises the abs :-)


    Reply 5 years ago on Introduction

    Sadly, no it will not. I may post a few more ibles about weight lifting and exercising though.
    Even though this simple workout only strengthens your core, your core muscles are some of your most important muscles (thats what I believe!). They are responsible for keeping you stable and they come into play in every single lift or exercise. Have a strong core and all your exercising will be much easier and you'll be less prone to injury.


    6 years ago

    nice without - I need to get back into my exercises. a really good book for this kind of thing is "the official British army fitness guide" ISBN 978-0-85265-118-6.


    Reply 6 years ago on Introduction

    Absolutely! However, it will probably take more than this to lose that weight. Running, biking or other cardio workout outs along with eating right are the best ways to lose weight. the most important thing though is to stick with whatever you do and not give up! then you will see results.

    1. Those are HEALTHY?!?!?! This should be easy.:)
    2. I have that same glass in step 1. Just sayin':)


    Reply 7 years ago on Introduction

    it took a couple days to feel results but maybe a week or so to see results


    8 years ago on Introduction

    ericocean 's right..
    the hands behind the neck causes a lot of strain..i used to do it initially, then changed the position with my fingertips just touching (mostly not) my sideburns..

    oh and please do mention the lower back strengthening exercises to be done with the ab routine, now we dont want any over enthusiastic youngster having slipped discs right.

    1 reply

    8 years ago on Introduction

    Nice variation of abs exercises. Add the plank and side plank to it for 1 to 2 minutes and you have a pretty complete set. One word of caution though: it is best not to put you hands behind your head when training abs, because of the tendency to pull your head and put strain on your neck. Better rest your fingertips on your temples and visualize an imaginary elastic band between your shoulders and your navel (belly button), which shortens and lengthens as you do your crunches So don't try to bring your head up, but rather the shoulders.
    Be proud of that 6pack as a representation of a healthy life style!

    3 replies

    Reply 8 years ago on Introduction

    Thanks! I usually do other exercises as well and just wanted to show this one. Haven't had a problem with my neck (yet!) but I think I should change that part of the exercise for other peoples sake.


    8 years ago on Introduction

    Those excersises are pretty good, but you should try v ups, hollow holds, and arch holds, and hollow and arch rocks. Whenever you do excersise on your stomach or chest, workout you back equally.