Top 10 Compound Exercises for Upper and Lower Abs

For those who want to develop their abdominal muscles, there is a wide variety of exercises to help achieve this goal. Apart from movements that focus directly on the abdominal area, compound exercises that affect the lower and upper body are also very useful.

Professional athletes base their physical training on developing their strength using compound exercises. This is great for professional athletes. But what about those who just want prominent abs?

First, let’s face the fact: not all abs are created equal. Some need to work their abs to the fullest before developing abs, while others look bloated after a single sit-up.

Regardless of which group you belong to, doing abdominal exercises combined with compound exercises will keep the intensity high and possibly lead to greater fat loss. Also, you don’t have to go to a gym to do these workouts.

You can continue to follow your six pack dream by using some equipment for these exercises that will make you really feel the burning in your abdominal area!

1. Single leg deadlift with Kettlebell

  • Take a Kettlebell in your left hand.
  • Stand on your right leg with your knee slightly bent.
  • Extend your left leg back.
  • Keeping your back straight, lower the Kettlebell toward the floor as you extend your left leg.
  • To stand, stand on your right heel again.
  • Switch feet and repeat the movement.

Although this is not a traditional abdominal exercise; Since it requires balancing on one leg with a weight in your hand, it seriously works the abdominal area.

2. Dumbbell Row with One Arm

  • You need a bench to lean on while doing the exercise.
  • Place your left leg on the bench and hold the far side with your left hand.
  • Bend down so that your upper body is parallel to the floor.
  • Reach out and hold it with your right hand, palm facing you.
  • Hold by extending your arm and keeping your back straight.
  • Bring the dumbbell to your chest.
  • Focus on lifting with your back and shoulder muscles instead of your arms.
  • Keep the chest still as you lift. Tighten your shoulder and back muscles.
  • Slowly lower the dumbbell.

3. Dumbbell Lunge

Do 3 sets of 10 reps and rest for 90 seconds.

  • Stand with feet shoulder-width apart and dumbbells in both hands.
  • Take a big step forward.
  • Keeping all your weight on your heels, lower your torso until your knee is at 90 degrees.
  • Pause, return to start and repeat the movement 10 times.

4. Roll out with medicine ball

The medicine ball rollout is another exercise you can use to strengthen your abs. It’s part of the plank family and works the core through extension-pull.

  • Stand with your hands on a medicine ball and both knees on the floor.
  • Push the medicine ball forward with your arms extended until your arms are fully forward.
  • Pull yourself back to the starting position, supporting your abdominal muscles.
  • Repeat the move for the number of reps you want.

5. Hanging leg pull

“Hanging leg raises” is another important abdominal exercise.

  • Hold onto a stick.
  • Raise your legs at a 90-degree angle up to your thighs and torso.

Repeat the desired number of moves.

6. Exercise ball pull

The exercise ball pull is a great exercise that requires balance.

  • Stand on the ground on both knees.
  • Extend your feet back to place them on an exercise ball.
  • Open your hands shoulder-width apart and hold in a push-up position.
  • Keep your back straight while doing this.
  • Now, slowly pull your knees towards your chest and come back to the starting position.

7. Squatting with a barbell

Repeat 2 sets of 10-12 reps with 1-minute rest in between.

  • Put a light barbell on your shoulders.
  • Stand with your feet shoulder-width apart.
  • Engage your core and squat until your hips are parallel to the floor.
  • Return to the starting position.

8. Plate removal

Repeat 2-3 sets of 8-12 reps, resting 1 minute between sets.

  • Stand with your knees slightly bent.
  • Hold a weight plate in front of your hips.
  • Keeping your arms straight, slowly raise the plate in front of you until it is at shoulder level and lower it again.
  • Make sure to stand with shoulders back and chest out throughout the entire movement.

9. Plank

  • Stand parallel to the floor with your feet straight back and elbows on the floor.
  • Elbows should be under shoulders and forearms on the floor.
  • Press your toes into the ground.
  • Lift your hips off the ground and support the abdominal area.
  • Tighten the glutes so that your back is completely straight.
  • Don’t let your hips go up or down. Your body should stand in a straight line.
  • Stay in the same position as possible, aiming for 30 seconds.
  • Try to last a little longer each time.

10. Russian Twist

Rest for 60 seconds at the end of each set and do 2-3 sets of 12-15 reps.

  • Sit on the floor with your knees bent.
  • Hold a ball or dumbbell in your hand.
  • Lift your knees and stretch your feet forward into a V shape.
  • Flip the ball to one side of your body and then the other.
  • Curl your waist along with the ball as you do the movement.
  • Make sure your feet don’t touch the ground.

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