here are the best exercises for hard core abs:

Side Bends

* Holding a dumbbell in you right hand, stand with feet shoulder width apart and your knees slightly bent.
* Place your left hand behind your head and slowly bend sideways to your right lowering the dumbbell down to your knee.
* Return to an upright position and repeat for the desired number of reps.

Medicine Ball Sit Ups

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (choose a 5 pound ball to begin) to your chest and have a partner stand at your feet (not on them).
* Push your lower back into the floor flattening the arch and hold.
* As you curl up throw the ball to your partner. Hold the crunch as your partner catches the ball and throws it back to you.
* Catch the ball and slowly return to the start position.
* Tip: Don’t sit right the way up as you wait for the return pass. Your shoulders should be no more than 6 inches off the floor.

Weighted Curls with Medicine Ball

* Lie on your back with your knees bent and feet flat on the floor.
* Hold a medicine ball (or weight plate) to your chest (start with 5 pounds).
* Push your lower back into the floor flattening the arch and hold.
* Curl up just enough to lift both your shoulders off the floor a few inches.
* Hold for a count of 2 and return to the start position.

Cable Crunch

* This exercise requires a triceps pushdown machine with a rope attachment.
* Knee down in font of the machine holding the rope just above your head.
* Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
* Return to the start position slowly and repeat to the left knee.

Abdominal Exercise Guidelines
Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions. You do not need to do all the exercises; simply select those that work well for you and vary your routine over the months.
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