For the abs

An workout

Reverse Crunch

Start with the reverse crunch. To accomplish this, lay on to the ground and put your hands on to the ground right next to your hips. Bring your knees in in the direction of your upper body, with your feet together, until your knees are bent at 90 degrees. After that contract your stomach muscles to get your hips away from the floor, bringing your legs upward towards the roof. Lower your self and repeat for 12 to 16 repetitions. (if your lower back complains put your hands under the small of your back for support)

Ab Crunch

The next exercise is the standard crunch. To start, rest on to the ground with your knees bent about shin distance from your bottom your feet flat on to the ground. Position your hands at the rear of your head or rest them resting on your thigh. Make sure you keep your chin pointing up with eyes on the ceiling. Curl up your neck, head and shoulder blades come off of the floor, pause in mid-air to squeeze your stomach muscles. Lower your neck, head & shoulders towards starting situation and do it again 12 to 16 times. NO PULLING AT THE HEAD OR NECK!!!

Vertical Crunch

For the vertical crunch Lay upon your back and stretch your legs up towards ceiling. Gently cup your hands at the rear of your head and contract the abs to lift your shoulder muscles off of the ground, pressing your heels towards ceiling, having a ‘u-shape’ with your body. Continue doing this for 12-16 repetitions.

As soon as all 3 exercises are done take a quick rest if you need it and then do 2 more sets to get a grand total of 3 sets of each exercise.
Yes it's suppose to hurt.....