Below I’ve broken each exercise down into more detail including images and videos : The Turkish Get Up is one of the most important kettle bell exercises for core muscles that you can perform.
Not only is it a full body exercise but it also helps to improve your mobility and stability of your joints as you perform the movement. Getting good at the Turkish Get Up in the early stages of your kettle bell training will help you protect your body against future injury
The abs get targeted through various stages of the Turkish Get Up but in particular during the 1st few phases as you sit up from the lying down position, a great kettle bell obliques movement. The kettle bell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again.
Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs. Also ensure that as you come back down from the seated position that you lie down slowly using your abs to resist the downward movement.
Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips. Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders.
The movement is very similar except the kettle bell is held in one hand only and the arm is kept straight throughout the kettlebellabs exercise. Leaning the arm into the movement as you sit up will give you a mechanical advantage and you will notice yourself doing this as you get tired….this is the time to stop!
One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). The horizontal row is one of the movements that often gets neglected with kettle bell training but it is important to counteract all the sitting that so many of us do these days.
The main abdominal benefits come from preventing the hips from falling to the floor during the movement. As you row the kettle bell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm.
Start with a very light kettle bell to begin and master the movement before increasing the weight. You will actually find that this kettle bell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement.
This is an advanced kettle bell exercise that is based upon the regular swing but the movement goes sideways rather than forwards and backwards. I can’t emphasize enough how important it is to become a real expert at the regular kettle bell swing before moving onto this exercise.
Without good technique and form you risk hitting your knee with the kettle bell as it comes across the body so be super careful. The Kettle bell Swing, Clean, Snatch and Pistol Squat are all core intensive.
With kettle bell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettle bells but can ultimately be your downfall if you core/ abs are not strong enough and able to deal with the load. It is for this reason that you should always build up your kettle bell training slowly and allow your core muscles to develop along with everything else.
I’ve included some sample repetition numbers above but you can alter these depending on your goals. Once you have completed the kettle bell ab workout you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits.
Kettle bells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettle bell exercises are excellent for intense full-body workouts, to build strength and muscle tone, burn calories and help you get rid of your belly fat.
Kettle bell swings, goblet squats and the Turkish get up are great exercises. Increasing your core stability means not only strengthening your abdominal, but your glutes and hips too.
These unilateral movements (think moving in a forward direction) challenge your core even harder. Photo credit: fit squad 8 to 10 reps on each side, 4 sets
From a front rack position (holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm), press the kettle bell overhead. Turn the opposite foot outward at 45 degrees and kick your right hip out.
Photo credit: fit squad 8 to 10 reps on each side for 4 sets Lying flat on the floor, hold the kettle bell with your right hand at your chest.
Bend your right leg and extend your left arm to 90 degrees across the ground. Press into your left palm and drive your right heel to extend your hips, lifting your body off the floor.
Photo credit: Fit Squad 10 to 12 reps each side, 4 sets Start like you did with the windmills, holding the kettle bell at your shoulder, with the “bell” part of the weight resting in the crook of your arm.
Continuing pressing the kettle bell above your head, bracing through your core as you lunge. Photo credit: fit squad 10 to 12 reps per side for 4 sets
Photo credit: Jennifer LAU Jennifer is co-owner of FitS quad Toronto and is a highly accomplished personal trainer and holistic nutritionist with 10 years experience in the fitness and health industry. Her passion to empower women has leaded her to become a leader in female training.
Kettle bells are, though, one of the best strengthening tools for abs, Lace said, because they're often racked close to the body, which forces the core to work hard, especially as the weight gets heavy. “ dynamic nature of kettle bell exercises makes them particularly effective for stabilizing the trunk during movements,” he said.
Vincent, who also has a master's in exercise physiology and fitness management, added that kettle bells create more inertia than using dumbbells or other weights, meaning they're harder to get moving, so there's more resistance. Kettle bells are pieces of portable exercise equipment that helps work your posterior chain muscles found in the butt, hamstrings, back, and abs.
This is why we are going to learn how kettle bell swings can strengthen your core and burn fats to get well-toned abs. It’s a simple and fast movement that coordinates your grip, hamstrings, glutes, hips, lats, pecs, and abs.
With such weight, it takes effort to grip a moving kettle bell and force to stabilize the core. The good thing about a kettle bell swing is that it boosts metabolism by keeping your muscle mass while increasing your body’s ability to burn calories.
Kettle bell swings are absolutely good for the core, though keep in mind that you shouldn’t focus solely on this. Swings target your core’s muscles such as the glutes, hamstrings, hips, and even the shoulders.
When you swing a kettle bell, a pulse-like contraction in the abdomen occurs, stiffening your core while also stabilizing the spinal column. If you do execute them every day, try to include a variety of other exercises that work different muscles.
This type of swing is more challenging because you’ll use only one side of the body, which means tension in the core is vital to remain balanced. Two-Handed Kettle bell Swings: These let you squeeze your stomach and work your way up while keeping a stable movement to contract on the way down.
You will achieve well-toned abs since kettle bell lateral swings pushes your core to exert more effort. In one fluid move, lift the kettle bell from the floor to overhead as you stand.