Compound · Abs
These 23 exercises are the compound (multi-joint) exercises for the abs in the GymStreak library, beginner to advanced level, using bodyweight and barbell. Good places to start: Ankle Tap Pushups and Bird Dog Crunch. By level: 12 beginner, 9 intermediate and 2 advanced.
Written by the GymStreak coaching teamUpdated
01
Compound abs exercises move more than one joint, so they let you use heavier loads and train the abs together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
02
Crunches, sit-ups and cable crunches train spinal flexion. Planks, dead bugs and ab rollouts train anti-extension: keeping the lower back from sagging. Leg raises and reverse crunches bring the pelvis toward the ribs. Progress by adding reps, time, load (cable or weighted crunches) or a harder lever (straight legs instead of bent). Visible abs depend largely on body fat level, which is driven by diet more than ab exercises.
03
Pick one flexion exercise, one anti-extension exercise and one leg-raise variation. Beginners can start with crunches, planks and dead bugs; hanging leg raises and rollouts are more advanced.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and shoulders.
Beginner compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Beginner compound bodyweight exercise for the abs, also working the quadriceps, adductors and abductors.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and hamstrings.
Beginner compound bodyweight exercise for the abs, also working the quadriceps.
Beginner compound bodyweight exercise for the abs, also working the chest, forearms and glutes.
Beginner compound bodyweight exercise for the abs, also working the chest, lats and lower back.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings, quadriceps and shoulders.
Beginner compound bodyweight exercise for the abs, glutes, hamstrings and lower back, also working the shoulders.
Beginner compound bodyweight exercise for the abs, also working the obliques.
Beginner compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Intermediate compound bodyweight exercise for the abs, also working the obliques, quadriceps and lats.
Intermediate compound bodyweight exercise for the abs, also working the chest, glutes and obliques.
Intermediate compound bodyweight exercise for the abs, hamstrings and quadriceps, also working the calves, glutes and obliques.
Intermediate compound barbell exercise for the abs, also working the shoulders and triceps.
Intermediate compound bodyweight exercise for the abs, obliques, shoulders and abductors, also working the adductors.
Intermediate compound bodyweight exercise for the abs, also working the glutes, hamstrings and lats.
Intermediate compound bodyweight exercise for the abs, calves, hamstrings, quadriceps, adductors and abductors, also working the lower back.
Intermediate compound bodyweight exercise for the abs, glutes, hamstrings, obliques, quadriceps and adductors, also working the abductors.
Intermediate compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Advanced compound bodyweight exercise for the abs, also working the calves, chest and forearms.
Advanced compound bodyweight exercise for the abs, also working the glutes, hamstrings and lower back.
Free GymStreak calculators that go with abs training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
