Military Ab Exercises

man doing battle ropes in the gym
Battle ropes are an intense way to work your core. (Image: Adobe Stock/vladstar)

You don't have to sign up for boot camp to train like the U.S. military. Abdominal workout routines developed by the U.S. Army can help soldiers and civilians alike develop a powerful core.

Benefits of a Strong Core

The core is the foundation for powerful movements and physically demanding activities required by entry into the military. Having a strong core can help reduce injuries from activities such as weightlifting and climbing, as well as high-intensity activities like sprinting or football.

Additionally, a strong core is a good indicator of overall fitness; these exercises develop strength in the muscle groups in your arms and legs, not just in your lower abdomen.

4 for the Core

The U.S. Military provides their Pocket Physical Training Guide to new recruits. This extensive document provides detailed instructions for a workout that covers all aspects of physical fitness, including an abdominal workout designed to give you a strong core.

This workout, titled "4 for the Core," includes four advanced exercises that specifically target your abs, lower back, and pelvis. These exercises are designed specifically to limit strain on your back by using static positions that tighten and flex your abdominals.


Try completing these exercises in a cycle, with about 30 seconds or eight repetitions given to each exercise, for an intense workout routine that pushes your core to the limit.


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