Begin lying on the floor on your back, arm extended with your kettlebell in the racked position. Eat when you’re hungry. 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. Then you can ramp up the reps and work up to a weight that suits you. That’s why I’ve compiled this list of killer core stabilizing and strengthening movements using kettlebells. But here’s why you should consider using one: the unique combination of uneven weight distribution and explosive movement involved in kettlebell exercises engages the core like no other. Touch your foot, then raise back up to the starting position, maintaining the balance of the kettlebell over your head. hit all those muscles as part of your ab routine, All You Ever Wanted to Know About The Kettlebell Deadlift, 111 Best Kettlebell Exercises for Men and Women. Once you feel comfortable, don’t be afraid to increase the weight. The abs (or abdominal muscles) are actually made up of several different muscles: Now although it is the rectus abdominis which is the mainly visible, you're going to want to hit all those muscles as part of your ab routine as they all play a major part in developing core strength and overall stabilization of the body. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. My Favorite Kettlebell Ab Exercises and Core Workouts 1 - Kettlebell Swing. Bend forward at the hips, keeping your kettlebell in place, as you rotate toward your left foot with your right hand. The kettlebell snatch is one of the most challenging kettlebell exercises you can do. Avoid using your arms and shoulders to aggressively yank or lift the kettlebell up. Sometimes the old ways are still the best... well, maybe not, but weighted sit-ups are definitely a good weapon to keep handy in your ab toolbox. However, you shouldn’t feel any uncomfortable pressure if your form is correct. Consult your professional healthcare provider before attempting any exercise, workout program or dietary change. The side plank row is a challenging exercise for your obliques, while also targeting the shoulders and back. Stop when you’re full. The kettlebell swing is all about technique, and when you've nailed the technique, it’s all about endurance and explosive power. This challenges the stabilizer muscles of both the abs and shoulders. Engage your core and glutes to push back up to standing. The rectus abdominis which is the traditional 'six pack' muscle. He'll be able to help you get results even if nothing has worked for you so far. 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. Can you train your abs with kettlebell exercises? This really engages the stabilizer muscles of the core, as well as the obliques, due to the amount of control required to keep the kettlebell from straightening out. Alternate hands, performing 10 to 15 reps with each. Maintaining a slight bend in your knee, with your core engaged and back flat, lean forward and grasp the kettlebell with both hands. Workout less, move more. Instead, what you want to do is place the handle at the base of your palm, with your fingers behind the handle. ways to lose stomach fat and get flat, toned abs – for FREE! To get your kettlebell ab workout started, the first exercise should be the standard swing. Deadlifts are known for their core-sculpting power. The pull-over is excellent for working the stabilizer muscles of the entire core. Pull the kettlebell under your body out to your left side. Place your kettlebell just behind your right hand. Learn the ins and outs. Multiply the effects of exercise & lose weight. Repeat, alternating sides, for 6 to 8 reps on each side. Begin standing with your kettlebell locked in the rack position above your head, arm extended fully. The single-arm swing is similar to the standard swing, but also requires more balance and stabilizer muscle engagement, as you’re working on one side of the body at a time. Discover 7 unknown ways to lose stomach fat and get flat, toned abs – for FREE! Intermittent Fasting for Women: Is It Safe? You, as a reader of this website, are completely responsible for your own health and healthcare. This is a slow, controlled movement so you won't be swinging them around dangerously!). Weight, a hub for fitness fans about working out and living healthy. 7 of the Most Important Steps to Prevent Osteoporosis, How to Raise Your HDL Cholesterol (The Natural Way), 7 Best Natural Remedies for Dandruff and Itchy Scalp. Nine Kettlebell Exercises That will Help Give You Killer Abs 1. 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. But if you have a kettlebell, 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. This is perhaps one of the best all round kettlebell exercises out there for building a strong core. Release the kettlebell. Begin with your feet slightly wider than hip-width apart. ManVsWeight.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Gabe is '"The Man" you should turn to for fat loss, muscle building or bodyweight training advice. Position your feet wider than shoulder width, toes slightly turned out. Begin in a pushup position with your left hand holding your kettlebell, your feet placed slightly wider than hip-width apart. The windmill engages the entire core while you’re holding your kettlebell skyward in the racked position throughout the movement. Row your kettlebell up toward your chest, keeping your elbow tucked in. Tip: Be sure to pull your abs in throughout the exercise and avoid arching your back by keeping your low back close to the floor. Although the exercise plans based around KB's 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. Many exercises using the kettlebell involve what is called the “rack” or “racked” position. Not to mention the fact the exercises use multiple muscle groups at the same time, which sends your body into fat-torching mode. Want to know one the best tools you can use to reveal your abs and getting a ripped, strong, and stable core? and the transversus abdominis to name some of the major ones. Drive the kettlebell forward with your hips, keeping your glutes engaged. (I would also include the mid-lower back muscles in a kettlebell core workout for this reason). Start with a slightly heavier weight (I warm up with a 16kg and use a 24kg for work sets) and initially go for 10 reps each side. 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 would recommend building up to this exercise by becoming proficient at the plank beforehand, as it's pointless adding in a row while letting your plank form drop out. 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. How to use this list: DiJoseph created a series of eight kettlebell exercises you can do individually or as a total workout. Keep your arm taut. Lateral swings are an advanced variation of the traditional kettlebell swing – for these, we swing the kettlebell laterally across the body. Now, pull the kettlebell through again, using your right hand this time. That’s why I’ve compiled this list of killer core stabilizing and strengthening movements using kettlebells. Getting Started With Kettlebell Ab Exercises Instead, concentrate on driving through your heels and hips to drive the kettlebell forward. Manvsweight.com may contain coarse language and unprofessional advice and due to its content it should not be visited by anyone. As you’re doing this, the kettlebell is almost over your head. For the exercise, we use a kettlebell in one hand, providing extra engagement for your obliques and stabilizer muscles as you work to balance. Set compelling goals. Begin in the same position as you would a standard swing. Aim for an average of four reps on each side. 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!