my abs are mostly diet induced...i do crunches a couple of times a week...flat on my back, with my legs straight up in the air, at a 90-degree angle (so i look like an "L"), toes pointed...i hold a 20lb medicine ball above my face with a slight bend in my arms and i crunch up, twisting slightly and pointing my elbow toward my opposite knee...right elbow, left elbow, right elbow, left elbow, back and forth for a couple of sets of 100 reps...i saw oscar delahoya doing them once...they're fun and they burn...and i do some hanging leg raises once in a while.

Thanks for the good info bro! Btw, I want a copy of your ab routine too