Workout Wednesday: Want a Six-Pack?

Hey there guys, another Workout Wednesday coming at ya!
This time I decided to give you guys a little taste of what I do for my workouts.  I decided to focus on the core, since people seem to think that you have to work that for hours on end, and you have to do tons and tons of crunches.
The thing is, you don't have to do any of that!
Having a strong core (and a great six-pack) comes down to three things:
1.) Nutrition; eating the right stuff.
2.) Lift weights and do total body workouts (that does not mean just work on your chest and your guns)
3.) Train for "Go," not for "Show."  That means train your muscles to be strong, and the rest will follow (including looking good with your shirt off).
To help explain this, I'm going to demonstrate a core workout for you guys.  It's quick, it's simple to do, but it's very challenging; I had to work up a couple of months to do this one.
Here is the setup: a few times a week you should do this set:

(Spartan Leg Raise x7, Hanging Knee Raise x5) x2

(Spartan Leg Raise x1, Clockwork Leg Raise x4, Spartan Leg Raise x1, Hanging Knee Raise x5) x1
(Twisting Knee Raise x4, Hanging Knee Raise x5) x2

Here's a video of me doing the first set (Spartan Leg Raise x7, Hanging Knee Raise x5).  A couple of things to note when doing this:

1.) I am NOT using momentum; every movement I do is very controlled and precise.

2.) I am NOT initiating my movement with my legs; I'm beginning the sequence by keeping my torso straight and looking backwards.

3.) I am PROTECTING MY LOWER BACK.  If you do this, please make sure that your lower back does not hurt.  You do this by bracing your core (like someone was about to punch you in the gut).  If you don't, you could end up hurting yourself very badly.

4.) The most important rule: LISTEN TO YOUR BODY!  I can't emphasize this enough; if your lower back is in pain from this, then re-do your form and try again.  If the pain still persists, come off; you're done for the day.  Too often we neglect to listen to our bodies; so if your body is telling you it's in pain, then listen to it, and back off.  Remember, it took me a couple of months to be able to do this, and a couple more to be able to do it well.

Enjoy!

Six-Pack, here I come!