+Ab Workouts shouldn't take more than 10 minutes 2-3
times per week MAX!

+Implement NEW movements often and follow a "Progression"
to build up your entire core.

+Focus on time under tension AND fully engaging everything
including your quads, glutes, back and abs to create what I like
to call, The Pyramid of Strength.

With those key components in place, I'm able to still eat pretty
much whatever I want and look almost exactly like I did freshman
year in college. 

I'm spending minutes working out my abs, not hours.  I'm doing
things for time and not so concerned with how many reps I got. 

I have a huge variety of movements I continue to rotate in and
make them progressively harder over time.

All of my effort and energy is devoted to quality, not quantity. 
I'm far more concerned with intense muscle contractions throughout
my body with shallow breathing and creating a long, strong spine.

Not only does my lower back thank me constantly, I feel the
difference in my other lifts and the bonus...I can have a bowl of ice
cream a few nights a week or pizza every Friday. 

I can eat bacon, eggs and toast with real butter for breakfast and
still have a hard, flat abdomen.  You can't go off the deep end with it. 
Let's be clear here.  You have to use good judgment but the word
"diet" is not in my vocabulary.  I eat what I want, when I want,
without concern for losing my muscular midsection. 

Crunchless Abs <-------Probably the Last Day to Get It For Less Than $20