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Kettlebell Exercises For Abs

author
David Lawrence
• Wednesday, 04 November, 2020
• 20 min read

When choosing kettle bell abdominal exercises it is important to ensure that you don’t leave your abs totally exhausted before performing a workout where you will need your abs to protect your spine. So as a general rule ensure that you complete your specific kettlebellabsexercises at the end of your workout.

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Contents

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.

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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.

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Kettle bells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettlebellexercises 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. 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 kettlebellexercises 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.

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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.

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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.

But here’s why you should consider using one: the unique combination of uneven weight distribution and explosive movement involved in kettlebellexercises 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.

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In one fluid motion, explosively drive the hips forward while swinging the kettle bell. Avoid using your arms and shoulders to aggressively yank or lift the kettle bell up.

Tip: If you’re a beginner, be sure to master your standard and single-arm kettle bell swings before attempting the snatch. 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. 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.

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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.

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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.

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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.

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.

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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. 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.

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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.

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... 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. That way you’re toning and strengthening the core muscles which will give you that sculpted look.

With the right suited diet and exercise regime that is made for you, results can vary, so consulting with a fitness professional will get you set up for success! We’re showing you 5 awesome kettle bell ab exercises that target each of these areas.

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(Source: thelivefitgirls.com)

It’s great for increased jumping power and training the important muscles of the posterior kinetic chain. To start off, perform kettle bell swings for one full minute and rest.

Complete this set for 10 minutes max if you’re beginning to learn how to perform this exercise. Start by standing feet shoulder-width apart with the kettle bell being held off the ground.

Bend at the waist, palms should be facing your body and torso should be nearly parallel to the ground. Knees should be bent, back flat and neck straight.

Drive the movement from your hips and propel forward with the kettle bell swinging into the air. This exercise is great to target your obliques and abdominal area.

The best way to perform this exercise is to bring your legs close to your body. Also making sure your upper body is raised in a “v” shape will help you feel comfortable.

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Lift your upper body up so it creates an imaginary V-shape with your thighs. Engage your core and twist your torso to one side lifting the kettle bell in the same direction.

Then place your left arm out at a 45-degree angle for support when you push off from the ground. It’s a wonderful exercise to try to strengthen your muscles and focusing on your core.

To perform this exercise correctly, it’s vital that you hold the kettle bell tightly and to not let the weight rest on the body. When lowering yourself, do it slowly and with control to get the maximum benefits of the exercise.

Place your feet firmly on the ground and bend your legs. If you’re keen to learn more kettlebellexercises or looking to change up your fitness routine, our world-class trainers can help.

They’re trained to teach you the right form and technique, along with supporting you on your fitness journey. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.

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Kettlebellexercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.

Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance. You can create a full-body workout using just kettle bells, or you can pick and choose specific kettlebellexercises to add to your strength training regimen.

Aim to add more reps each week, then work toward adding more sets as you build strength. Push your hips backward, and bend your knees to reach the kettle bell handles.

Firmly grip the kettle bells, keeping your arms and back straight. This is an excellent exercise to boost both your muscle strength and cardiovascular fitness.

While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs. Engage your abdominal muscles and set your shoulders back.

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Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles.

Slowly bend both knees so that your thighs are almost parallel to the floor. Using your leg muscles, with your upper body still, straighten up to your starting position.

Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides. Slowly step forward with your left leg, bending your knee while keeping your right foot in place.

A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.

Sit with your legs bent and your feet flat on the floor. Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor.

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With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body. When you’ve completed your repetitions, return to your starting position.

When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position. Hold a kettle bell by the handle so that it rests against the outside part of your shoulder.

There are many benefits to working out with kettle bells, for both men and women, across all age groups. According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness.

Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength. A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity.

Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study. According to Harvard Health, kettle bell exercises can also help improve your posture and balance.

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You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells. If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises.

A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.

Another benefit of doing kettlebellexercises is that you can work several muscle groups simultaneously with a single kettle bell. Kettle bells are also small enough to use anywhere, and you typically don’t need much space to do a variety of kettlebellexercises.

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