right now im currently doing 3-6 plank lifts 1 minute each and 200-400 crunches a day is this a good routine should i go on a certain diet to build help me build abs

I'm unfamiliar with plank lifts but I recommend these:

Leg toss: Exerciser lays on the ground, partner stands at their head, exerciser holds onto partners ankles, as the exerciser raises there legs up, the partner pushes them back to the ground. The partner can also push them to the side to work the obliques. Remember to keep your knees straight. You can do this with out a partner but to me it doesn't seem the same.

Flutter kick: Lay on the ground, place you hands together BELOW your buttocks (not under, but below as if your where standing up), raise both feet off the ground about 6 inches, keeping your knees straight, then kick them alternately as if you where walking. DO NOT rest your feet on the ground if you get tired, just raise them all the way up like you where doing the leg toss. Also keep your head up and look at your feet, its nearly pointless to even do the exercise if you head is lying on the ground.

Rocky Balboa sit-up: Just like the Italian Stallion does them . Come up, rotate left then right, then go back down. Next time go right then left and so forth.

Crunches with a weight on your chest is also go. Anytime you can add resistance go for it. Plus you'll tire yourself out quicker, means you won't be doing crunches all day long.

Reps and sets are entirely up to you.

Many say you can work your abs every day, which makes sense to me. But that is up to you if you chose to or not. I however do not have "rock hard six-pack" but but I can do atleast 78 Sit-ups in 2 minutes and thats as high as the Army Physical fitness scale goes for my age group. So, now I'm working towards that "rock hard six-pack."

As for a diet "to build abs" I really can't help you there. I sure someone else could though.

EDIT: I just researched plank lifts, I've done those before but I don't see them being as effective as some I have just listed, but if you like them then by all means do them.

So you're doing 1400-2800 crunches per week.

That's only about 1340-2740 too many per week.

First, get your diet in check. If you are carrying to much bf you will never see them.

Then go read some more...

http://www.fitness.com/forum/weight-...ine-20123.html

http://www.fitness.com/forum/weight-...ses-20120.html

Or even use the search button...

Squats are the best ab exersice

Really? Whjen I sprained my stomach, i had no problem doing squats.....

My abs get torn apart by heavy singles.. by far the best ab workout I've ever done.

what sort of singles? what have you found most effective?

ive started getting much stronger and more flexible abs since i increased the weights ive been using; its too easy to do a couple of sets of crunches, feel that initial burn and then stop.

In order to build "six pack" abs first you need to burn the fat that is covering your sromach. You can do that with some cardio exercises like running or bike riding.

If you already got rid of fat and you want to tone your stomach then you need to apply abdominal exercises.

Here is an example of AB workout:
flatstomach-weightloss.com/ab_workouts.html

doing deadlifts and squats are best for abs because they work them isometrically which is their true function, keeping the body stable during movement. however i never feel them doing these but i do after 20 situps!
im a bit confused myself lol

That's weird since you're using all those muscles to stabilize. Doesn't sound like a good sign IMO. Like Hoss said, starting using weights and stop crunching till you die. The only non weighted ab exercises that I would recommend are:

- Reverse crunches (and decline variation)
- Planks/Side Planks
- Hanging leg/knee raises

Reverse crunches with weight = GOLD