Hardcore six pack/abs workout needed

[E-Thug]

Fellas I need a hardcore abs routine quick time. I’ve been doing sit ups for weeks and months on end but I can’t get a six pack. My diet’s sorted (mainly fruit, protein and some carbs) but I need one so when I start moving my head during sparring, I can move from my core and so my blower back won’t hurt as much. I need someone to list a hardcore, tough workout with these details
Which exercises
How many sets and reps
Whether to go fast or slow
How many times a week
Whether to use weights for extra resistance
How long do I do this routine for

Thanks people. Please help as my lower backs kills during head movement lol

[Ivansmamma]

If your lower back is the problem why not train the lower back?

[Prince Mongo]

Abdominals should be trained twice every eight days
with weight.

http://www.youtube.com/watch?v=g84T8r1bPCs

http://www.youtube.com/watch?v=WUKs38oYREU

You DO NOT need to do 500 sit-ups every day; what you
are trying to do is build deep, thick abdominals. If you have fatty skin you could have a great 6 pack but it won't show.

[Prince Mongo]

If your lower back is the problem why not train the lower back?

Spot on . Do hyperextensions as well as abs.

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