i actually did them today, my routine consists of:
Bare with me, im not positive of the proper names for some of these workouts.
ab coaster - warm up set, 3 sets of weighted (keeps abs tight the whole time)
leg lifts (where you hold your self up with your elbows with your feet dangling and back against the pad)- 1 warm up, 3 weighted sets with super sets of 5 without he weight
declined sit ups- 1 warm up set, 3 weighted sets with either holding weights out over my head or someone tossing me a medicine ball on the way down (abs are also tight the whole time, never laying all the way back, catching myself right before my back hits the workout bench)
ab coaster side raises- same as first workout
exercise where you sit on the floor and stick your feet out but off the ground so your abs are being used and you take a weight and move it from one side to the other.
planks- 4 sets of 1 minute, sometimes.
all this is done within a hour or so, i take very minimal breaks
