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The Navy SEAL workout is designed to give you definition and strength while improving your endurance.
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Navy SEALs are known for their physical prowess and ability to tackle difficult tasks -- and making it all look easy. Intense abdominal training gives SEALs strong cores, which builds the foundation for success while working out other muscle groups. Difficult endurance exercises that target the gluteus maximus muscles, or glutes, contribute to overall strength and power. It takes a strong commitment to successfully execute a Navy SEAL workout plan for abs and glutes, but results are fast and visible. Naturally, you should consult your doctor before you start any physical fitness regimen, particularly one this intense.
Reaching SEAL-Level Fitness with a Weekly Plan
In order to reap the full benefits of Navy SEAL ab and glute exercises, you'll need to set up a workout plan and stick to it. Because spot-training is minimally effective, a full-body workout plan is better than doing isolated exercises. Your weekly workout plan needs to include a long, slow cardio workout, a continuous high-intensity cardio workout and an interval workout that improves cardiovascular endurance. You also need to conduct two to three strength training sessions for your upper body, including your abs, and for your lower body, including your glutes. Stretching before and after you exercise is essential; you'll feel better and prevent injury.
Rock-Hard Abs with Navy SEAL Situps
Navy SEAL situps must be performed correctly in order to achieve maximum results. Start by lying flat on the floor; bend your knees and place your heels about 10 inches from your buttocks. Fold your arms across your chest and place your hands near your shoulders. Using only your abdominal muscles and hip flexors, curl your body up and touch your elbows to your thighs. Lie back slowly, using only your abdominal muscles. Count the number of situps you are doing and continue until you reach muscle failure. That number is now your target number of situps to perform three times per week. When you can perform that number of situps without reaching muscle failure, increase your target number by 10.
Zap Lower Belly Fat with Navy SEAL V-Ups
When performed correctly, V-ups put your body in a V-shape with the bottom point of the "V" at your buttocks. Lie flat on the floor and extend your arms above your head. Keeping your back and legs straight, raise your upper body and your feet simultaneously; you're trying to reach an imaginary point on the ceiling above your waist. Repeat this exercise until you reach muscle failure. Be sure to count how many V-ups you can do so that you have a target to reach for during subsequent workouts. Once you can easily perform those repetitions, increase your target number by 10.
Target Abs and Get Maximum Trunk Control
No bicycle is needed for supine bicycles, but you'll mimic the action of using one to work the abs and glutes. Lie flat on the floor and raise your knees to a 90-degree angle. Your feet should be at a 90-degree angle from your knees, as well. Interlace your fingers behind your head, but take care not to pull on your neck during the exercise. Pull your left knee toward your right elbow while simultaneously raising your body to meet it halfway; repeat the exercise, alternating sides, until you reach muscle failure. Count the number of repetitions you can do on each side before reaching muscle failure and set that as your target for later workouts.
Boost Your Bottom through Navy SEAL Squats
Get your glutes in shape quickly by performing SEAL-style squats every other day. Begin by placing your feet a little more than shoulder-width apart. Extend your arms, palms down, so they are parallel with the ground. Bend your knees, and as your body lowers, keep your upper body in a straight line so that you don't risk injury or put unnecessary strain on your lower back. Lower your body until your hips are below knee-level and return to the standing position. When your glute and thigh muscles begin to shake, you are well on your way to muscle failure; that's how far you should push yourself during your initial workout so you can set a goal for future workouts.
Navy SEAL Clam Diggers: Strengthen, Tone and Lift
Even if you don't like clams, you'll like the way the clam digger exercise works your abs and glutes. Lie on your left side and rest your head in your palm; this position looks similar to one you'd adopt if you were on the floor watching a movie. Bend your knees in front of you at a 45-degree angle. Keeping your knees bent, raise your right leg so it's at a 90-degree angle to the ground. Don't rock backward, and don't rotate your hips. You can place your free hand on the ground for stability. Perform 10 repetitions on this side, then switch to the other side. Continue these sets until you reach muscle failure. Remember to keep track of how many you can do so that you know how many to aim for in the future.
Finding Balance with the Right Workout Frequency
Follow your doctor's advice on workout frequency. If you are in prime physical condition, and your doctor says it's OK, you can perform abdominal workouts daily. Glute exercises should only be performed every other day. Give yourself one day of rest in your workout cycle to allow your body to recover from these hard-hitting Navy SEAL exercises.