anybody?

On my off days are ab days here is what I do

Incline sit ups 3 sets of 50
V- ups 3 sets of 50
holding in boat position-- a yoga position for as long as I can 4 times
hanging leg raises 2 sets of 40
holding feet 3 inches off the floor --not sure what to call it but I do this as long as I can 3 or 4 times
Finish with a last set of incline sit-ups as many as I can do--usually my muscles start to cramp up and then I am finished

Last thing I stretch otherwise my abs will spasm and cramp all day

thank you... i will try this out and see how it works..... the only question i had is what are V ups?

I do not want to give you the wrong advice... I am not a pro nor a fitness guro or anythghing... but through the years ive went through trial and error and what works best for me was doing situps or any ab exercise in a slow moving motion.
I used to do 50 reps with a 25lb plate on my chest on an inclined ab machine... but that has not worked for me as well as treating my abs just like any other muscle.

I simply now treat my abs just like any other body part and do 8-15reps slow steady and alot of concentration. That goes for any ab workout. My obliques started poping like crazy and i top out all the machines in my gym haha.

I have had a huge success with slow concenctrational movments than the fast like high rep crap..... but everyones body is different might want to experiment for a bit to find what your cliche' is. to each their own... good luck brother.