Yesterday we dispelled some myths that, unfortunately, still get passed around out there a lot.  Below is an abdominal complex (three very effective ab exercises in a row) that we use here in Athlon Elite all the time to help people not only get a "six-pack" but also have a high performance core.  Perform one set of each of the three exercises in a row.  Then rest a minute and repeat two more times for a total of three sets through the complex.

1.)  First stretch and contract your abs through a greater range of motion with HANGING KNEES TO ELBOWS

This is a very tough exercise but a great one that requires nothing more than a pull-up bar. Perform 12 repetitions. (video courtesy of CrossFit)

2.)  Second, follow-up with an exercise that works your obliques with heavy acceleration/deceleration components with MEDICINE BALL WOODCHOPPERS

You can use any 6 to 10 pound weight in place of the medicine ball (but I like medicine balls for the grip requirements).  Move from one position to the other with "maximum speed and intensity."  Perform 12 repitions.

3.)  Finish with an exercise that works your six-pack and all of the small muscles that keep your low back safe, FORWARD PLANK

Hold this position for 1 minute keep your back completely straight.