Sorry of this has been posted already.

http://www.youtube.com/watch?v=HMdSor8_UI0

Yes it has been posted

Also theres a bunch in the video section to down load

Dropping a medium sized stone down on them while tensing your abdominals does the trick lad.

do every single abdominals there is especially the obliques one

good find, threadstarter. I'll look to incorporate some of these exercises into my regime.

Just search "Title dvd" in the video section, Theres like 20 of them, Plus those vids on youtube are only 1/3rd of the whole video.:chairshot