{"id":905108,"date":"2026-09-25T15:18:17","date_gmt":"2026-09-25T15:18:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/905108\/"},"modified":"2026-09-25T15:18:17","modified_gmt":"2026-09-25T15:18:17","slug":"former-navy-seal-dj-shipley-uses-this-4-move-ab-workout-to-build-core-strength-and-stability-at-41","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/905108\/","title":{"rendered":"Former Navy SEAL, DJ Shipley, uses this 4-move ab workout to build core strength and stability at 41"},"content":{"rendered":"

Ever wondered how a Navy SEAL stays in shape? We\u2019ve got you. Below, former Navy SEAL DJ Shipley<\/a> shares the four exercises he uses to build core strength and stability, without doing a single sit-up or crunch. Grab a set of heavy dumbbells and read on to find out more.<\/p>\n

As a reminder, if you\u2019re a complete beginner, you\u2019re pregnant or postpartum, or you\u2019re recovering from a specific injury, this might not be the best workout for you and your body. Always seek personalized advice from a qualified professional if you are unsure.<\/p>\n

What is the workout? <\/p>\n

The workout was shared on trainer Vernon Griffith\u2019s Instagram<\/a> and shows DJ Shipley doing four different exercises to target the core and lower back. All you\u2019ll need for the exercise is one heavy dumbbell \u2014 remember, the right weight should feel challenging, but not impossible by the final few reps. If at any time you feel the weight is compromising your form, it\u2019s too heavy.<\/p>\n

Latest Videos FromTom’s Guide<\/p>\n

You can check out the best adjustable dumbbells<\/a> for working out at home here.<\/p>\n

Here are the exercises:<\/p>\n

You may like<\/p>\n

Half-kneeling dumbbell dig and chops Half-kneeling dumbbell lateral tilts QL-focused hip dropsSuitcase carries <\/p>\n

Griffith doesn\u2019t suggest reps for each exercise, but we\u2019d recommend starting with 10 reps on each side, and repeating the circuit two to three times through to build a longer ab and lower back workout.<\/p>\n

What are the benefits? <\/p>\n

All of the exercises above work on building rotational core strength and hip stability, as well as strengthening the muscles in the lower back. Unlike traditional core exercises, like crunches and sit-ups, this routine trains your core, hips and lower back to stabilize the spine under uneven or dynamic loads.<\/p>\n

Get instant access to breaking news, the hottest reviews, great deals and helpful tips.<\/p>\n

You\u2019ll be working the deep stabilizer muscles, including the Quadratus Lumborum (QL), which is a deep muscle that runs from your pelvis to your lower ribs, the oblique muscles, and the gluteus medius.<\/p>\n

During the first two exercises, the half-kneeling position locks your pelvis in place, preventing you from using any momentum from your legs to swing the dumbbell. Instead, your obliques will be doing all the work lifting the dumbbell in the diagonal line.<\/p>\n

The hip drops work the QL, which often becomes tight, overworked, or weak if you spend a lot of time sitting down. This exercise strengthens the QL through its full range of motion, reducing lower back stiffness.<\/p>\n

Finally, the suitcase carries help build the real-world functional fitness in the core needed to carry a heavy suitcase, bag of groceries, or child on one hip. By carrying the dumbbell on one side, you\u2019re forcing the core muscles on the opposite side to contract to prevent your torso from tilting.<\/p>\n

Follow Tom’s Guide fitness<\/a> on Instagram for more workouts, routines, tips, and tricks.<\/p>\n

<\/p>\n

\n

\"Google\n<\/p>\n

<\/a><\/p>\n

Follow Tom’s Guide on Google News<\/a> and add us as a preferred source<\/a> to get our up-to-date news, analysis, and reviews in your feeds. Alternatively, you can read our content on the Tom’s Guide app available now for iOS<\/a> and Android<\/a>. Subscribe to Tom’s Guide on YouTube<\/a> and follow us on TikTok<\/a>. <\/p>\n

More from Tom’s Guide
\n