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Stew Smith
is a graduate of the U.S. Naval Academy, a
former Navy SEAL, and author of several fitness
and self defense books such as The Complete
Guide to Navy SEAL Fitness, and Maximum
Fitness. As a military fitness trainer,
Stew has trained hundreds of students for
Navy SEAL, Special Forces, Air Force PJ, Ranger
Training, and other physical law enforcement
professions. His eBooks at Military.com can
help you achieve your fitness goals, whether
you're a beginner or an expert. For more info
on his books, visit the Military.com eBook
Fitness Store.
This week an email prompted me to write about one of my favorite and
most frequently done exercises in my workouts - the CRUNCH! The question
asked was concerning when in your workouts do I like to do abs - in
the beginning, after cardio, or in the middle? I have found that I
do two types of abs that work very well for me as well as many of
the people I train -- I REST WITH CRUNCHES and WARM UP WITH CRUNCHES!
Many will say that crunches are in no way a resting exercise, but
I disagree. If you think of the position you are in during a crunch,
it really is just a little tougher than sleeping! Simply lift your
head and shoulder blades off the floor and lie back on the floor,
and you have completed a crunch.
I do the following exercises in between sets of pull-ups or bench
presses as my rest exercise, AND I also get the body warmed up in
my early morning workouts with a cycle of the following crunches:
Regular Crunches - 25
Reverse Crunches - 25
Double Crunches - 25
Left Crunches - 25
Right Crunches - 25
Stretch and complete one minute of lower back exercises as pictured
below and you have warmed up or rest in between big sets of pull-ups,
intervals of running, or just about any other exercise you can think
of…Give it a try! It works great!
Advanced Crunch - (Legs up) - Lie on your back with your feet
straight in the air. Keep your legs straight up in the air for the
advanced crunches. Cross your hands over your chest and bring your
elbows to your knees by flexing your stomach (do not do if you have
had a previous lower back injury - place feet on the floor).
Reverse Crunch - In the same position as the regular crunch,
lift your knees and butt toward your elbows. Leave your head and upper
body flat on the ground. Only move your legs and butt (do not do this
exercise if you have had a previous lower back injury).
Double Crunch - Add the regular and reverse crunch together
in one motion…You will feel this one twice as fast…
Right Elbow to Left Knee - Cross your left leg over your right
leg. Flex your stomach and twist to bring your right elbow to your
left knee.
Left Elbow to Right Knee - Same as above just switch sides.
Cross your right leg over your leg. Flex your stomach and twist to
bring your left elbow to your right knee.
*Note - Any time you work your abs, you should also exercise
your lower back to build balance in your torso.
Lower Back Exercise - Lie on your stomach with your arms extended
over your head. Lift your right arm and your left leg off the ground
at the same time and repeat for specified number of repetitions. Switch
arms/legs and repeat.
Lower
Back Exercise - Swimmers - Lie on your stomach and lift your feet
and knees off the floor by flutter kicking repeatedly as if you were
swimming freestyle.
Lower
Back Exercise - Swimmers - Lie on your stomach and lift your feet
and knees off the floor by flutter kicking repeatedly as if you were
swimming freestyle. 
