Ab excercise advice

Unfortunately the only thing that will give you a six pack is to lose fat. You need to be down to about 7 or 8% body fat.

Here is a link to a web site that explains it in detail.

http://scoobysworkshop.com/losing-weight-and-building-6-pack-abs/

Do this 3x a week...:
Planks (as long as you can)
Crunches (follow 200 sit-ups app by softwareX)
Superman (as long as you can)
Side plank (as long as you can)

Repeat planks and superman 3x and do 5 sets of the crunches following that app -- 3x a week.

On off days... Do at least 3 planks every day. Set a reminder on your phone so you don't forget. I do mine at random moments such as just before I sit down to my desk at work.

On the three day workout day I also do other strength training/

6 days a week I try to do at least a half hour of cardio.