This is a great exercise for strength and hypertrophy, and it'll give you more time under tension in your ab routine.
You'll need a band and a GHR (glute-ham raise) station. Secure the band under the machine or to a dumbbell and wrap it around your torso.
You're going to use a slow and controlled movement here. No flailing around. Notice this is a "partial" movement.
Think "time under tension" not reps.