Compound Ab Exercises

If you want to train your abdominal muscles effectively and efficiently, use compound exercises. Such exercises train more than one muscle at a time. Your abdominal muscle group includes the rectus abdominis, which is the long vertical band of muscles between your pelvis and ribs, your obliques that run along the sides of the rectus abdominis and the transverses abdominus, which is your deepest layer of abdominal muscle.

Bicycle

The bicycle maneuver is one of the best compound exercises for your abdominal muscles, according to the American Council on Exercise. To perform it correctly, lie on the ground and press your lower back into the floor. Place your hands next to your ears. Bring your knees to a 45-degree angle. Use a slow and controlled movement and slowly mimic a bicycle pedal motion. Touch your right elbow to your left knee as you pedal, then touch your left elbow to your right knee. Make this exercise more challenging with an exercise ball. Lie on the ball on your back. Bend your knees to 90 degrees and place your feet flat on the floor. Place your hands behind your ears. Keep your left foot planted and lift your right foot from the floor. Curl your torso up and to the right as you bring the right knee up until your left elbow meets your right knee.

Reach Throughs

Utilize reach-throughs to target both your rectus abdominis and your transverses abdominus, recommends Robert G. Price, author of the "Ultimate Guide to Weight Training for Swimming." Start on your back with your legs extended and slightly spread apart. Raise your legs about 2 inches from the ground. Extend your arms behind your head. Lift both the upper and lower halves of your body, bending your knees so your shins end up parallel to the floor. Extend your arms in front of you and between your legs at the same time. Hold and release.

Stability Ball Knee Tucks

Stability Ball Knee Tucks work your entire abdominal muscle group. Lie belly-down on an exercise ball with your hands and your feet on the floor. Tighten your abs, then slowly walk yourself forward with your hands to lift your legs from the floor. Go until the front part of your thighs or your knees rest atop the ball. Keep your torso rigid throughout the maneuver. Slowly pull your knees to your chest on an exhale. The ball will roll forward and your knees will tuck under your torso. Hold briefly before pushing your knees back and returning to the starting position.

Hay Bailer

Perform the hay bailer to work your obliques, rectus abdominus and transverses abdominus. Stand with your left foot forward. Hold a medicine ball close to your right hip using both hands without rotating your hips or torso. Rotate your arms up and across your body to your left. Stop when your arms are behind you at shoulder height. Return to the start position. Keep your chest, hips and head facing forward throughout this exercise. Keep your abdominal muscles tight at all times.