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
The Set / Rep Bible
If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.
Tip: Bench Press Basics
A few set-up and executions reminders for a solid, safe bench press.
6 Ways to Reach Your Genetic Potential
Most people never maximize their genetic gifts when it comes to building muscle and strength. These six methods will change that.
8 Things I Learned in 2012
The most successful coaches stay on top cause they never stop learning. Here's what one of the best learned last year.