I have been toying with differnt ab excersizes for a few months and have found that 20 slow crunches where I hold at the top of the movement and really crunch that muscle, make my abs much stronger then the 100 cruches in 3 min that i see everyone else do. Does anyone find this to happen too? or have i just rediscovered the wheel ( learned something everyone already knew) ?

Part 2 of this is I am getting ready for the summer and rafting trips that follow. What are some good strength gainign excersizes for the torso twist motion (like paddling for your life) ?