The rope crunch is most probably the single most effective abs builder ever. To perform the rope crunch you must kneel down approximately 2 feet from the base of the pulley system and directly under the pulley system. Use a rope or towel to keep firm tension on your abs.
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The reps must be done very slowly, focusing on contracting the abs and punish them for hiding away. Do 4 sets of 8 reps; if you can do more do them but all in good form. When you can do 12 reps on the weight that you started using for 8 reps its time to add some weight. Squeeze out every last rep.
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