sorry another ab question

I was wondering what is the best way to work out the abs. You know to get the 8 pack. I have pretty low body fat, so it's more about building the bulk:

- how many sessions a week? I 3 sessions too much. I have heard that abs take longer than other muscle groups to recover.

- what exercises? I am currently mix and matching, weighted crunches and leg raises of different form. doing 8-12 reps for 6-9 sets each session. Am i overtraining?
 
sorry for bumping my own post, but surely someone can answer this questions. please? my main concern is the first question regarding the frequency of exercise. any imput will be appreciated.
 
Hanging leg raises
twisting hanging leg raises
sit ups
V-sit ups
wood choppers
reverse wood choppers
twisting sit ups
swiss ball sit ups
planks
 
Work your way thru the list by doing one of these at the end of every workout.

The worst thing you can do is stick to the same exercise day in day out.
 
thanks for the responses. I am 179 cm and around 67-68 kilos. Pretty light, but i have a small frame. And i am definately not restricting my eating (3-4 complete meals a day + 1-2 protein shakes + snacks through out).

I think my body fat is pretty low (my abs do show to some extent, they are just not big enough, and the bottom two dont show).

As with the exercises i do try to mix it up. But i dont do them at the end of my workout sessesions, rather in between sets of other muscle group exercises (should i change this?).

So you guys dont think that three times a week is over training?
 
3x a week is fine.

Do your abs at the end of your weight training. The time your sets should be spend resting. If you then do more exercise inbetween then you wont have maximum energy for your weight training.
 
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