Just like the topic says. What should I do rep and set wise?
abs - just do whatever you'd normally do... if you don't apply progressive resistance (adding weight to your ab work) they will get worked without getting a lot bigger. But I think that's silly... if you want to keep a small midsection, get a grip on your diet.
low back - do deadlifts
someone told me just the other day that to flatten your stomach when you do sit ups, suck your belly in because it works the deeper muscles
im not sure whether it works or not tho,
well, I wouldn't do traditional situps for abs anyway...
the best thing is probably gravity boots; failing that, weighted decline crunches plus some low-ab work (roman chair/etc) is not bad.
I don't think there is any number one ab exercise. Some offer a bit more isolation from the hip flexors, but I think it's virtually impossible to completely isolate the abdominals. I would just go for an exercise you can add resistance to, such as pull down abs on a cable machine.
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