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. Kelly Collins Kelly is a certified Personal Trainer with NASA, a Yoga Alliance Registered Yoga Teacher, and has her Bachelor’s Degree in Kinesiology from San Diego State University.
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 kettle bell abs exercises at the end of your workout.
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.
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.
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 kettlebellexercise 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 kettlebellexercise 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. Your core and abs fundamentally attach your pelvis to your rib cage so any exercise that involves bending or extending at the hips will require good core control.
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. 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.