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.
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.
But here’s why you should consider using one: the unique combination of uneven weight distribution and explosive movement involved in kettle bell exercises engages the core like no other. Not to mention the fact the exercises use multiple muscle groups at the same time, which sends your body into fat-torching mode.
One mistake many beginners make with the racked position is “gripping” the handle from the top. Don’t Skip the Warm Up Even though we’re focusing on our abs with these exercises, the swinging and lifting of our kettle bell involves a lot of shoulder mobility and strength.
This should include light aerobic work followed by dynamic stretches, such as shoulder swings or even a vinyls flow. Maintaining a slight bend in your knee, with your core engaged and back flat, lean forward and grasp the kettle bell with both hands.
In one fluid motion, explosively drive the hips forward while swinging the kettle bell. Drive the kettle bell forward with your hips, keeping your glutes engaged.
Begin standing with your feet slightly wider than shoulder-width apart, kettle bell on the ground in front of you. Bend at your hip with your back in a straight line and grasp the kettle bell.
Lift the kettle bell so your arm is just resting on your inner thigh while your knees are still bent. Now explosively drive hips forward, pushing the kettle bell up and out into a swing.
Once the kettle bell is above shoulder height, instead of letting it drop like in a regular swing, begin to rotate your hand into the racked position. Push skyward in the racked position once it is directly over your extended arm.
Begin lying on the floor on your back, arm extended with your kettle bell in the racked position. The renegade row works the entire core, along with the arms and back.
Keep your core engaged and body in a straight line from head to toe. This really engages the stabilizer muscles of the core, as well as the obliques, due to the amount of control required to keep the kettle bell from straightening out.
With that being said, it’s best to build up your core strength and swing proficiency before attempting these, as there is a risk of hitting your opposite knee if you’re lacking control. Keeping your back straight and core engaged, feet hip-width apart, lean forward a grasp the kettle bell with one hand.
Push your hips back, then thrust them forward, directly your arm laterally across your body. Keep your core tight as you swing back down past your opposing knee, then thrust forward again.
The windmill engages the entire core while you’re holding your kettle bell skyward in the racked position throughout the movement. Begin standing with your kettle bell locked in the rack position above your head, arm extended fully.
Position your feet wider than shoulder width, toes slightly turned out. Bend forward at the hips, keeping your kettle bell in place, as you rotate toward your left foot with your right hand.
Touch your foot, then raise back up to the starting position, maintaining the balance of the kettle bell over your head. Begin in a plank position, hands beneath your shoulders, with your legs in a wide, should-width stance.
Reach with your left hand and grab the kettle bell, keeping your abs tight. The side plank row is a challenging exercise for your obliques, while also targeting the shoulders and back.
Begin in a push up position with your left hand holding your kettle bell, your feet placed slightly wider than hip-width apart. If you find the pull to be too difficult without arching, either lower your weight or focus on other core-stabilizing exercises like the renegade row until your core is strengthened.
Begin lying on your back with your knees bent and feet flat on the ground. Press your kettle bell above your chest, keeping your arms straight without bending your wrists.
Inhale, pull your shoulders down and back, and slowly lower the weight behind you (as far as you feel comfortable). For the exercise, we use a kettle bell in one hand, providing extra engagement for your obliques and stabilizer muscles as you work to balance.
Integrating these kettle bell moves into your routine will have you dropping fat to reveal a toned, strong midline. Try substituting out some of your regular exercises with these kettle bell options and notice the difference not only in how your muscles engage, but in your overall fitness.
How to use this list : Di Joseph created a series of eight kettle bell exercises you can do individually or as a total workout. However, Di Joseph likes to perform them with one, because loading the body asymmetrically creates a more challenging core workout.
Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand. Draw your shoulder blades back and down to prevent hunching over, and engage core so body forms a straight line from head to heels.
Maintaining this form, grab the handle and lift kettle bell straight up to your side. Keep shoulders and hips square, eliminating any rolling motion in the upper body.
Start in a high plank position with wrists under shoulders and a kettle bell placed next to left hand. Maintaining this form, reach right hand across your body to find the handle of the kettle bell.
Holding a kettle bell by the horns at the chin, circle the bell around your head in one direction to return to the starting position as if forming a “halo” overhead. Standing with feet just wider than shoulder-width apart, hold the kettle bell by the handle with right hand, fingertips pointed toward the sky.
With right arm, press the kettle bell overhead, fingertips pointed to sky, with your eyes fixed on it for the duration of the movement. Keep the kettle bell pressed overhead and eyes on it, then return to the starting position by reversing the movement and squeezing your glutes.
Stand with feet slightly narrower than shoulder-width apart and shift weight onto left leg. Hold this position until balance is achieved, then kick right leg back as if pressing the heel into the wall behind you.
Keep a rigid core to prevent the kettle bell from tracking above shoulder height and your back from arching. Only raise the bell as high as shoulder height, then allow the weight to naturally come back down between legs.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A humble lump of metal that sits unobtrusively in the corner of many a home gym, and yet, has become in recent years perhaps one of the most versatile training aids on the market for those looking to build muscle and make gains in explosive power and strength.
Although the exercise plans based around KBs are endless and varied, today I am going to focus solely on targeting the abs, and on developing that core workout strength which is so important to anyone undertaking any form of serious physical training. Fortunately, the kettle bell lends itself very well to core strength training and there are a number of exercises out there guaranteed to give those abs a good going over.
This is a good one for getting the heart rate going and can become a real endurance blast if that's your thing; just pay particular attention to your lower back and revise your technique of you experience any pain in that area. If you want to target the obliques and lats and add a little extra challenge, you could always change things up and work on lateral swings.
I prefer to use a slightly heavier 'bell and lower the reps accordingly, but you can also lighten the weight and go for maximum endurance, it’s going to hurt either way! Just keep the movement under control at all times, particularly if you're using a heavier weight, and keep those abs engaged to avoid stress where you don’t want it.
Start with a slightly heavier weight (I warm up with a 16 kg and use a 24 kg for work sets) and initially go for 10 reps each side. As always, start light as this is tough on the arms and shoulders as well, and this is not an exercise you want to get wrong with a big lump of metal suspended over your head...
Just because you can bang out 150 declined ab bench sit-ups doesn't mean that adding a few kg to your upper body isn't going to be a challenge. I like to work these in alongside my regular sit-ups, maybe going into the high rep-range with standard sit-ups, then a low number of the weighted variety before discarding the kettle bell and going to failure unweighted.
It's worth shopping around to see what suits you, and then spending a bit of time finding out what works with your training regime. Adding kettle bell ab exercises to your core routine is one of the best ways to intensify your workout and start burning fat faster.
We recommend using a kettle bell weighing between 4 and 8 kg, depending on your existing strength and familiarity with ab exercises. Plus, adding a kettle bell to these exercises makes them harder anyway, so we think you'll be ready for the finish line after 15 minutes.
Do these kettle bell ab exercises consistently and you'll start to say goodbye to excess fat around your middle surprisingly quickly. Don't forget though that exercise alone won't burn your belly fat and get you a six-pack.
Stand with your feet shoulder width apart and hold your kettle bell in one hand, in front of your body by the handle. Once again stand with your feet shoulder width apart and hold your kettle bell in one hand.
Lean back slightly until you can feel that your core is keeping your upper body stable, rather than simply being sat upright. Next, fully extend your legs out in front of you, before pulling them back into your chest.
The difficulty of this exercise is set by how quickly you work, and of course how heavy your kettle bell is. Stay seated, but this time start with your back flat on the floor.
Do a regular sit up but once you are fully sat press your kettle bell from your chest to the ceiling. Advanced exercisers should be able to fully extend their legs and hold them a couple of inches off the ground.
As with the standing side crunches, the movement is in your oblique muscles and not your shoulders. Now you're set, you're going to hold this position for 30 seconds, tapping the kettle bell with alternate hands as quickly as you can.
The key is remained stable, so move at a pace that fits in as many taps as possible, but you don't want to get seasick by too much swaying. The shape and functionality of the kettle bell makes it easy to use in faster-paced exercises, like the kettle bell swing, to get your heart rate pumping, improve cardiovascular fitness, and burn fat faster.
Use these 10 easy kettle bell exercises to work your abs from every angle to build a strong, toned core. Start standing up with your feet slightly wider than hip-width distance.
Bring a small bend into the knees and engage your abs. Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders.
Start standing up with your feet slightly wider than hip-width distance. Bring a small bend into the knees and engage your abs.
Exhale to thrust your hips forward and swing the kettle bell up in line with your shoulders. Bend your elbows and hold the kettle bell in your hands in front of your chest.
Reach your left arm straight down alongside your body. Start in a push up position with the kettle bell underneath your left hand.
Lie down on the floor with your knees bent and your feet on the ground. Inhale to lower the kettle bell back behind your head, hovering it about an inch above the ground.
Then, exhale to sit up all the way and press the kettle bell straight up over your head. Lower the kettle bell to your chest and slowly roll down one vertebra at a time.
Sit on your mat with your knees bent and heels on the floor. Hold the kettle bell with both hands in front of your chest with bent elbows.
Lean your torso back a couple of inches to feel your abs start to work. Inhale to side bend to the right, sliding the kettle bell down your outer right leg.
Begin in a high plank position with the kettle bell behind your right wrist. Then, pick up your right hand and use it to slide the kettle bell back under the right shoulder.
9 Gentle Stretches to Release Upper Back Pain Increasing your core stability means not only strengthening your abdominal, but your glutes and hips too.
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.
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.
Everybody wants to be defined abs, but the training it takes to get them isn’t glamorous. But if you have a kettle bell, you can instantly expand your repertoire of ab exercises, and make the workouts that forge a six-pack as fun and different as they are challenging and effective.
“All of these lifts train your posterior chain in addition to your abs,” says Lava. “Strengthening the posterior will help prevent lower-back pain,” which can be aggravated by conventional ab exercises.
Extend your left leg straight in front of you and place your right foot on the floor close to your butt. Press the weight overhead and raise your torso off the floor, using your left hand to support you.
Extend your legs in front of you but keep a bend in both knees and raise your heels slightly above the floor. Grasp the weight and pull it over and across your body to rest on the floor on the opposite side.
Immediately let go and twist your torso back to the first side and touch the floor. Lie on your back on the floor and hold a kettle bell overhead with both hands.
Bend your knees so that your feet are planted close to your butt. Tuck your pelvis under so your lower back is flat to the ground and brace your core.
Reach your arms back behind you until the kettle bell is just above the floor (you’ll feel a stretch in your lats). Bend your elbows as you pull the weight back overhead and in front of your chest.
Lie back on the floor holding a kettle bell overhead with both hands. Extend your legs in front of you and tuck your pelvis so that your lower back is flat against the floor.
Sean Tyson, CSS Sean Tyson, CSS is a prolific fitness writer and the author of Men's Heath's Encyclopedia of Muscle. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.