7 Best Compound Ab Exercises

Compound ab exercises are a game changer when it comes to building a strong core.  With the proper form and technique, they make for a very efficient and complete workout that will help you build strength and conquer the perfect abs and those coveted v-lines.

Keep reading to learn about compound ab exercises: how they work, the best options, how to perform them correctly, and how to incorporate them into a workout routine that will help you achieve your fitness goals!

What Are Compound Exercises?

Compound exercises are mainly characterized by movements that, besides having a target muscle, need the activation of more than one joint and, consequently, more than one muscle group. This means several muscles are worked at the same time, which can save you time at the gym.

Furthermore, studies have shown that compound exercises are as effective as isolation exercises at building muscle while being more time-efficient. Besides the increased complexity of the movements, there's almost no reason not to include them in your routine.

Basic Equipment For Compound Exercises

• Barbells: These are more commonly found at the gym rather than at home, but they are essential for deadlifting.
• Dumbbells: One of the most flexible gym equipment out there, dumbbells can be used for exercises like Russian twists and lunges. You can choose among different types of dumbbells.
• Pull-Up Bars: Essential for hanging leg raises and other upper body exercises that engage the core.
• Medicine Balls: If you have a medicine ball at home, you can use it to add resistance to exercises like Russian twists and slams.
• Resistance Bands: These are useful for adding resistance to bodyweight exercises and improving muscle activation.
• Kettlebells: The horn on the kettlebell is important for dynamic movements like kettlebell swings that engage the core and other muscle groups.

The 7 Best Compound Ab Exercises

Now, let’s get to work and learn some compound ab exercises to build stronger and more aesthetic abs. 

1. Plank Variations

When you get those abs you’ve always dreamed of, you can thank the plank! It is one of the foundational compound core exercises everyone must master before moving on to tougher challenges. 

The plank engages the core, shoulders, arms, and glutes, and helps with posture and spine health by strengthening the muscles around it. The key to a good plank is maintaining a straight line from head to heel.

Standard Plank

1. Start in a push-up position with your elbows directly under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Hold this position, engaging your core, for as long as possible.
   

Side Plank (Focus on Obliques)

1. Lie on your side with your elbow directly under your shoulder.
2. Lift your hips off the ground, forming a straight line from head to feet.
3. Hold the position, then switch sides.

2. Deadlifts

When it comes to compound exercises, few can match the deadlift in efficiency. This exercise targets the lower back, glutes, hamstrings, and core and is incredible at building strength. The only thing to remember is proper form since you can easily get hurt by doing the deadlift wrong. Finally, Deadlifts also improve grip strength and can enhance athletic performance by mimicking real-life lifting movements.

1. Stand with feet hip-width apart, holding a barbell or dumbbell in front of you.
2. Bend at the hips and knees to lower the weights, keeping your back straight.
3. Lift the weights by straightening your hips and knees, engaging your core throughout the movement.
4. Once the barbell reaches hip height squeeze your glutes return to the initial position

3. Russian Twists

This exercise is a sure way to get your obliques burning! The Russian twists target the obliques, rectus abdominis, and transverse abdominis and are a great option for increasing rotational strength and stability.

1. Sit on the ground with your knees bent and feet flat.
2. Lean back slightly and hold a weight or medicine ball with both hands.
3. Twist your torso to the right, then to the left, keeping your core engaged.

4. Mountain Climbers

Mountain climbers are a dynamic compound ab exercise that will work your abs while working on your cardio at the same time. It consists of pulling your knees towards your chest, maintaining a fast pace. This makes mountain climbers a fantastic choice for HIIT workouts. 

1. Start in a plank position.
2. Bring one knee towards your chest, then quickly switch legs, mimicking a running motion.
3. Keep your core tight and back straight throughout the exercise.

5. Hanging Leg Raises

This compound ab exercise is one of the best picks for turning your skinny abs into muscular ones. Hanging leg raises can be difficult for beginners but the results are worth it.  To perform it correctly, avoid swinging your legs and focus on a controlled lift and descent. For added difficulty, you can try holding a dumbbell between your feet or performing the exercise with bent knees.

1. Hang from a pull-up bar with your arms fully extended.
2. Lift your legs towards your chest, keeping them straight.
3. Lower them back down with control.

6. Bicycle Crunches

The pedaling motion of the bicycle crunches activates the hip flexors and improves coordination while working on your abdominal wall. Ensure that your movements are controlled and that you fully extend each leg to maximize the exercise's gains. Also, remember to avoid pulling on your neck so you don’t get hurt.

1. Lie on your back with your hands behind your head and legs lifted.
2. Bring your right elbow towards your left knee while extending your right leg.
3. Switch sides, bringing your left elbow towards your right knee.
4. Continue alternating sides in a pedaling motion.

7. Kettlebell Swings

This is a dynamic compound ab exercise that targets the core, glutes, hamstrings, and shoulders. It consists of an explosive movement that engages the core and improves power and endurance. Moreover, the kettlebell swings also provide cardiovascular benefits, making it a great addition to any workout routine.

1. Stand with feet shoulder-width apart, holding a kettlebell with both hands.
2. Bend your knees slightly and hinge at the hips to swing the kettlebell between your legs.
3. Thrust your hips forward to swing the kettlebell up to shoulder height.
4. Control the swing back down and repeat.

The Takeaway

Doing compound ab exercises is an awesome way to build those abs while still working on an overall strength goal. The exercises above are a valuable addition to any workout routine, so make sure you pick the ones that make the most sense to you.

Stay focused on your goals and keep working out with consistency; that’s the key to achieving the dream physique you’ve always wanted. 

Ready to conquer the body of a Greek god? We’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.