Former Navy SEAL DJ Shipley Shares 4-Move Ab Workout for Core Strength at 41

Ever wondered how a Navy SEAL stays in shape? We’ve got you. Former Navy SEAL DJ Shipley 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.

As a reminder, if you’re a complete beginner, you’re pregnant or postpartum, or you’re 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.

What is the workout?

The workout was shared on trainer Vernon Griffith’s Instagram and shows DJ Shipley doing four different exercises to target the core and lower back. All you’ll need for the exercise is one heavy dumbbell — 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’s too heavy.

Here are the 4 exercises included in the routine:

• Half-kneeling dumbbell dig and chops
• Half-kneeling dumbbell lateral tilts
• QL-focused hip drops
• Suitcase carries

Trainer Vernon Griffith doesn’t suggest strict reps for each exercise, but starting with 10 reps on each side and repeating the circuit two to three times through will build a solid, well-rounded ab and lower back session.

What are the benefits?

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.

You’ll be working deep stabilizer muscles, including the Quadratus Lumborum (QL)—a deep muscle running from your pelvis to your lower ribs—along with the oblique muscles and the gluteus medius. During the first two exercises, the half-kneeling position locks your pelvis in place, preventing momentum from the legs and forcing your obliques to lift the dumbbell diagonally.

Meanwhile, the hip drops target the QL, which often becomes tight, overworked, or weak if you spend prolonged hours sitting. The suitcase carries help build real-world functional fitness needed to carry heavy loads like groceries or children on one hip, forcing opposite core muscles to contract and prevent torso tilting.