The abs are composed of primarily type-II or fast-twitch (FT) muscle fibers. That means they're best suited for heavier weight and lower-rep sets rather than excessive numbers with bodyweight alone. The Sicilian crunch is a great exercise to hit them.
This exercise really taps into those FT fibers under load. During this movement, the lower body is secured as the upper body moves.
related posts
Designer Athletes
This article is going to give you a basic off-season template and the options necessary to build freaky athletes.
15 Commandments for the Big 3 Lifts
15 benching, squatting, and deadlifting tips to lead you to the powerlifting promised land.
Sexy Female Training
A diet and workout plan for females wanting a lean, athletic look. Check it out.
Tip: Stability Ball Neck Bridges
Protect your neck. Here are some great exercises for athletes to build and strength the neck.