Best Ab workouts/systems/routines??

[DaChroniclez]

I really need to get my abs in shape because right now i cant handle the hits they give me in full contact sparring at my dojo. I'm asking you what the best routine/exercises are for abs. Which is better, crunches or situps? Or other execises?

 

What should my schedule look like? SHould i train them everyday? I'm looking for something to get my abs strong for martial arts, and be able to take hits, i'd like it to be an effective method with which i can attain results fairly quickly. Thanks

 

 

 

PS. Does anyone know about how to strengthen my thigh muscles aswell, to be able to take low roundhouse kicks mainly? (so far all i kno is to actually get hit, is there anything else?)

 

thanks in advance

[Nick_UKWC]

I do the Abs section from this workout:

 

http://www.trainforstrength.com/workout1.shtml

 

It's worked well for me so far

 

If you were a bit more inclined towards these things than me doing the whole lot would help anyone