Workout buffs perform compound and isolation exercises as part of weight-training programs. Isolation exercises involve one joint and compound exercises involve more than one. When it comes to the abs, an example of an isolation exercise would be a crunch. The only joint movement would be the hips. When you want to increase your muscle recruitment and turn your workouts up a notch, you can mix in some compound abdominal exercises.
Hanging Knee Raises
Perform hanging knee raises from a pull-up bar. Jump up and grab the bar with an overhand, shoulder-width grip. Let your legs hang straight down toward the ground. Pull your knees up to your chest, lower them back down and repeat. To make this exercise more challenging, perform a pull-up, then pull your knees into your chest. The hip, knee, elbow and shoulder joints are all activated with this exercise.
Abdominal Pull-ins
Use an exercise ball to perform abdominal pull-ins. Position your shins on top of the ball and place your hands on the ground directly under your shoulders. Draw your knees in toward your chest by rolling the ball on the ground. Squeeze for a second, roll the ball back out and repeat. Abdominal pull-ins involve the knees, shoulders, hips and ankles.
Double Crunches
Perform double crunches from a face-up position on the floor. Place your hands on the sides of your head and fully extend your legs. Lift your legs off the floor and bring your knees in toward your chest as you curl your body up and perform a crunch. Lower your upper body back down as you fully extend your legs back to the starting position above the ground. Repeat for a set of reps.
Bicycle Maneuvers
Bicycle crunches work the obliques and rectus abdominus simultaneously. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow toward your left knee as you extend your right leg straight out. Reverse the movement and bring your left elbow toward your right knee as your fully extend your left leg. Keep going back and forth in a smooth, cycling motion.
Pullover Crunch
Execute pullover crunches with a pair of dumbbells. Lie on your back with your legs straight in front of you and your arms straight overhead with the dumbbells in your hands. Turn your palms so they face each other. Lift your arms and legs up simultaneously as you pull the dumbbells over your body. Stop when your legs are perpendicular to the floor and your arms are straight above your stomach. Reverse the movement and repeat. When you lower your arms and legs back down, stop them right above the floor.
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