Core Training

Train your six-pack like a US Marine.

Don’t let a lack of a gym membership and equipment keep you from your fitness goals. Men and women serving in the military often have nothing to work with in the field but their own ingenuity. This ab routine — designed by US Marine Jeff Decker, a 20-year veteran — can be done anywhere.


Perform the workout three times per week, resting a day between sessions. Perform a set of each exercise back to back, and then rest 60 seconds. Repeat once more.


Partner Leg Throw

Reps: 10

Lie on your back with a partner standing behind your head facing your feet. Grab his ankles and raise your legs. Have the partner push your legs back down.


Arms-high Partial Sit-up

Reps: 20

Get into sit-up position. Reach your arms straight overhead and keep them pointing upward throughout the exercise. Sit up halfway and then come down.


Flutter Kick

Reps: 20 (each leg)

On your back with your legs straight, extend your arms by your sides. Lift your heels about 30cm and rapidly kick your feet up and down in a quick, scissor-like motion.


Star Plank

Get into push-up position. Move your arms and feet apart as wide as possible — your body will make a star shape. Hold the position with your torso straight and abs braced for 30 seconds.

Make It Harder

If this isn’t enough work for you, add some reps. Perform the workout as shown below.

1) Partner Leg Throw: 30 reps

2) Arms-high Partial Sit-up: 50 reps

3) Flutter Kick: 40 reps

4) Star Plank: hold as long as possible

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