The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Table 8-2. Recommended Calisthenics for PhysicalTrainingName ofExerciseDescription of ExerciseAbdominalsMuscleGroup(s)These exercises will help develop abdominal strength.Vee-UpsA 2-count exercise. Lie on back with armsbehind head, legs vertical. Lift arms andupper torso toward feet. Only upper torsoshould elevate off deck.Variations: Keep upper body on deck witharms to sides and legs vertical. Lift only hipsoff ground a few inches as if pushing feettoward ceiling. This movement, althoughsmall, burns after only a few reps.AbdominalsCrunchesA 2-count exercise. Start by lying on backwith legs bent and elevated off deck andplacing hands behind head. Lift upper torso10 to 12 inches off ground, then return tostarting position.Variations: legs may be bent with feet ondeck, bent with knees toward chest and feetelevated, or extended vertically (as in Vee-Ups). Arms may be placed in several positions(easy to most difficult): alongsidebody, across chest, hands behind head, orhands clasped above head. Adding a pelvictilt at peak of abdominal contractionengages lower abdominals.AbdominalsSit-UpsA 2-count exercise. Described in detailabove. Ideally, should be performed withinfull range of motion (30° extension to 75°-90°flexion), but may be performed so that upperor entire torso is lifted off floor. Lifting onlyupper torso will engage most abdominals;lifting entire torso will engage internalobliques and hip flexors.AbdominalsThe Navy SEAL Physical Fitness Guide 147