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3 Compound Moves to Master - Abs

3 Compound Moves to Master - Abs

Forget just focusing on one part of your body. For the best muscle-building results, compound exercises are the way forward.

Rather than isolation exercises, which just work one muscle group, compound exercises are multi-joint movements which help you get a full-body workout with only a few exercises.

The great thing about compound exercises is that you can get more work done in a reasonably short amount of time.

Sure, there’s a time and place for isolation exercises – if you’ve injured yourself, for example, or you want to tone just one muscle group, but for an all-round workout, compound exercises are the way forward.

Here are three great compound exercises which will guarantee you great abdominals:

1. The Swiss Ball Tuck

The Swiss Ball Tuck works the abs, as well as your arms and legs at the same time. It brings together good balance with strength. You’ll need a Swiss ball (obvs!) and trying hard not to wobble you need to get into a press up position with your shins on the ball. Tuck your knees in towards your chin as the ball rolls back towards your toes – see here 

 

2. The Hanging Knee Raise

The hanging knee raise is an advanced core exercise which is done while hanging from a pullup bar. It targets the abs, and in particular the rectus abdominis – the six pack to you and I. The hanging knee raise only thoroughly works the abdominal muscles if you perform the movement correctly and through its complete range of motion. It’s done by lifting the knees right up towards your chest as you suspend from the bar, and it’s best if you begin to round your back so you can get your knees as far to your chest as possible.  

 

3. Decline Leg Raise

The Decline Leg Raise is great for working the lower abs. The idea is to lie on a decline bench backwards with your head at the top end. Maintaining a plank position and keeping your toes pointed throughout, raise your straight legs up as far as possible. Don’t rest at the top, take them back down and repeat straight away.

 

the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.

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