As the name suggests, isolation exercises target a specific muscle whereas compound exercises activate more than one muscle group. The benefits of isolation exercises for your transverse abdominal muscles – also known as the your core muscles – are that they provide an intense workout because no other muscles help perform the movements.
Swiss Ball Crunches
This is an excellent isolation exercise for your core muscles because the ball allows you to flex back further and, therefore, contract deeper, according to BodyBuilding.com. Position your lower back on the ball and place both feet firmly on the floor, with your knees bent at about 90 degrees. Place your fingertips at your temples and keep your elbows out to the sides as you tuck your chin and crunch your torso up. Try to bring your chest in towards your belly button rather than lifting your chest towards the ceiling. Lower back down to the start position by rounding your back down the ball.
Cable Crunches
You will need to do this exercise at the gym, using cable equipment. Kneel down and raise your arms above your head to take hold of the cable, drawing it down to chest height. Stabilize your hips and lower back, contract your abdominals to crunch forward and then pull the cable towards the floor. As your strength improves, gradually increase the cable load.
Single Knee Lifts
Lie on your side and bend your knees forwards. Keeping your bottom leg on the floor and your ankles together, contract your core muscles and raise your top knee so your legs open like a clam. Only raise the knee as high as you can while maintaining core control. Avoid rocking forward or backward. Return your knee to the start position and repeat several times on both sides.
Single Knee Bends
Lie on your back with your knees bent and your feet flat on the floor. Contract your core muscles and slowly slide one foot out to straighten the leg and then slowly slide it back to the starting position. Repeat several times on both legs. Keep your working foot in contact with the floor throughout the movement – it might help to wrap a plastic bag around your foot to help keep the movement smooth.
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