The hanging leg raise is number 1.
http://www.menshealth.com/fitness/ab-exercise-8?cm_mmc=PTNL-_-1307706-_-05282013-_-WorldClassAbs-hed
Train your abs only once a week for 20 minutes. However make your training intense. People tend to over train there abs and so they never have time to recuperate and grow. Check on google about different exercises you can perform and mix it up once and awhile.
Just remeber to train them but not over train them. They should be a bit sore the next day or two, but not severley sore. If they are not sore then up the intensity until they are sore.
when we weight train we actually breack down our muscle telling our body to rebuild it stronger as a defence mechanism. So proper rest and nutrition is needed for the body to repair the muscle.
Check out www.bodybuilding.com
only once a week, are you sure?
If you are doing resistance training, then you are actually using your core
(Abdominals) muscles without realizing it. Notice how you tighen your abs even when doing biceps curls. However if you are not training all your body parts then 2 would be okay.....but not more.
Just make sure your perform high intensity and that your abs are a bit sore. Then wait until they are not sore before going back at it
But seriously go to www.bodybuilding.com
They have tons of articles by professional and the site is free to become a member. You can even join there bodyspace where you can track your progess. Plus once you join you can see others profiles and pics. Then just ask a member with great abs what they think you should start with
I know what I am talking about , but in reality I could be a fat guy telling you carbage. so just go to the professional that have results and ask. They should however tell you what I just said.
As for what type of ab exercise, the web site will help you with that too. I am just telling you basically not to over train your abs.
Its like a sprinter or a marathon runner. The sprinter trains for short periods High Intensity. They look really muscular. Marathon runners train very long at a much lower intensity and they do not have all that muscular look. The same with abs.
gymdandee knows what he is talking about so listen to him.
I'll be starting this today! thanks!