For me this is the most effective ab exercise. Because of the movement, because of the weights, I don't know but this is the only one I truly feel in my abs and the days after. This is not the case for everyone though. My husband feels more with the regular crunches. So yet again it is different for everyone.
I do this exercise mostly in 3 to 4 sets and each set contains 15-20 crunches, depending on the weight I put. We start with about 30kg and increase the weight with 5.5kg (just one plate more) every set. However, it is up to your gym level and abilities whether you put more or less weight.
It is important to crunch totally and stretch out fully as well. When you feel the stretch you're doing it right.
Have fun!
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