For an optimal ab workout, always work all of the abdominal muscle groups. Although it is not possible to isolate the lower and upper abdominal muscles, some exercises challenge one area more than the other; integrate exercises for both in order to increase overall muscle tone and strength. The ab muscles can be exercised every day, but if you are new to abdominal exercise, start out with three or four sessions per week and gradually increase.
Reverse Crunches
Reverse crunches add a bit of versatility to a basic ab workout. They work the entire rectus abdominis, but isolate the lower part in particular. To perform reverse crunches, lie flat on the floor with your knees relaxed but not bent. Cross your feet at the ankles for stability. Inhale, and as you exhale, contract the lower abs and lift the buttocks and hips off the floor. Hold for two counts, then lower. Keep your legs as still as possible throughout the exercise. Repeat 15 to 20 times.
Crossovers
Crossovers also work the entire rectus abdominis, but are especially beneficial for the upper abs. Lie on your right side, with your knees bent and arms behind your head. Your right elbow can rest on the floor, but keep your left elbow raised as if doing regular crunches. Inhale, and as you exhale, twist the upper body and bring the lower elbow off the floor as far as you can. Hold for two seconds, then release until the elbow is about an inch from the ground. Repeat 15 times, then do the exercise on the left side.
Side Bends
Side bends work the external and internal oblique muscles, which aid in the flexing and bending of the upper body. The obliques run along the sides of the stomach, and are commonly referred to as "love handles" when they are a bit on the fatty side. To perform side bends, stand up with your feet hips-width apart. Hold a 3-lb. dumbbell in each hand and let your arms hang at your sides. Inhale, and bend to the right as you slowly exhale and lower the weight in your right hand. Do not move the lower body or rotate the torso. Return to standing and repeat on the left side. Do a total of 30 repetitions -- 15 on each side.
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