The movement is very similar except the kettlebell is held in one hand only and the arm is kept straight throughout the kettlebell abs exercise. For the first round, you'll work for four minutes, performing kettlebell plank pull throughs, weighted flutter kicks, weighted toe touches, and weighted straight-arm sit-ups. Your videos are precise and detailed as well. Copyright © 2020 GB Personal Training Ltd. All rights reserved. 6 Kettlebell Row Variations for a Strong Back, Core and Abs, 11 Best Exercises to Improve Posture and Correct…, 7 Best Kettlebell Exercises for Seniors and Older Adults, 8 Best Kettlebell Hamstring Exercises for Runners…, 16 Kettlebell Lunge Variations for the Ultimate…, 14 Best Kettlebell Exercises for Arms with…. CrossFit always puts function first, unlike bodybuilding for example, which generally prioritises aesthetics over fitness. Kettlebells are one of the best tools for strengthening your abdominal muscles because they involve a lot of dynamic movements that require stabilisation by the core muscles. The main abdominal benefits come from preventing the hips from falling to the floor during the movement. On the way down, place the kettlebell at the same exact spot you lifted it from. Bring a small bend into the knees and engage your abs. kettlebell exercises,kettlebell abs,kettlebell arms,kettlebell weightloss #kettlebellarms. Kettlebell Roll Up – Lay on your back and hold onto the base of the kettlebell with both hands. Performing core exercises at the beginning of another workout can over-fatigue your core muscles which are required to stabilise your spine. Seems like it would be a good progression type of exercise. Now, pull the kettlebell through again, using your right hand this time. I did not try any kettlebell exercises so far but I have every intention of doing it. Here are a few more benefits of using kettlebell workouts as part of your routine: If your hips fall too low then your back muscles will be over utilised so ensure you keep those hips up and core muscles tight. It is for this reason that you should always build up your kettlebell training slowly and allow your core muscles to develop along with everything else. - Kettlebell Workouts for Abs by Frank Leslie / Kettlebell Workouts / If trying to gain that muscular ripped ab look is up there on your list of body parts to develop, then you won’t go far wrong in using kettlebell workouts to get them popping out. The best part about kettlebell swings is that they are very easy to learn. #kettlebell #abs #workouts. Kettlebell Push Press Standing with feet just wider than shoulder-width apart, hold the kettlebell by the handle with right hand, fingertips pointed … The Windmill is a great kettlebell ab workout. Weight Loss Video. 1. Getting good at the Turkish Get Up in the early stages of your kettlebell training will help you protect your body against future injury. As you row the kettlebell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm. So you go from the knees to your hand with the bell overhead keeping a straight line with your overhead hand and your planted hand. When choosing kettlebell 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. Kettlebells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettlebell Turkish Get Up; Kettlebell Windmills; Kettlebell Sit and Press; Kettlebell Straight Arm Sit; Kettlebell Plank Row or Renegade Row; Kettlebell Deck Squat; … Here’s a video demonstrating the first half of the Turkish Get Up: Related: Ultimate Guide to the Turkish Get Up. Options for all levels. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Hold the kettlebell down in front of you in both hands. Pay particular attention to the extended leg, you must keep the heel on the floor. Release the kettlebell. Feb 22, 2018 - Explore Six Pack Abs Success's board "Kettlebell Ab Workout", followed by 227 people on Pinterest. Getting good at the Windmill will help improve your hip mobility by loosening off your hamstrings and will also help mobilise and strengthen your shoulders. 9. To do it: Start kneeling on the floor and grab the kettlebell on each side where the horns meet the bell. Place your kettlebell just behind your right hand. Related: 7 Kettlebell Squats You Need to Know. 3 Kettlebell Moves That Will Shred Your Abs, Straight From 2 Trainers. Thank you for showing me some new exercises to try with my workout .I can’t wait to try these. Stand tall, and squeeze your glutes at the top. Your email address will not be published. You detail to safety and form have never led me astray. Like with all exercise start off light and then build up to a heavier resistance as you master the movement and the body is better able to cope with the exercise. by Amy Roberts, C.P.T. Kettlebells often provide for full body workouts that torch calories and help to burn fat. Have you ever seen the “other” version of the windmill that’s performed from the knees? The exercise starts with you lying flat on your back holding the kettlebell in both hands, you then sit up and press the kettlebell overhead. I’ve used this kettlebell ab exercise a lot during my kettlebell classes, and it is one of those great kettlebell abs exercises for beginners because it is similar to a kettlebell sit up or kettlebell crunch but far better. Higher reps for endurance and lower for strength. The kettlebell swing will also help to reduce body fat revealing your abs from underneath. Kettlebell Moves For Abs: Windmills. Reach with your left hand and grab the kettlebell, keeping your abs tight. Thank you so much. Hey Greg. I look forward to trying them out! ... Workouts This 30-Minute Workout Is the Perfect Combo of Strength and Cardio Exercises Your video’s are awesome. Wrap the palms around the handles then press the kettlebell straight up to the sky, right above the chest. The 2nd half of the exercise on the way down is when you can really focus on those abs. The muscle targets your obliques and side stomach muscles as well. I’m a Kettle bell instructor and want to thank Greg for the excellent exercises as well as the detailed Instruction. Related: 4 Steps to Master the Kettlebell Swing for Beginners, Related: 7 Kettlebell Swing Workouts in Under 10 Minutes. Related: Master the Kettlebell Windmill with 4 Logical Progressions. 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 kettlebell obliques movement. Are Kettlebells Good For Abs? ... 10 Kettlebell Workouts to Build Muscular Arms >>> Workout #3. Try to keep the arm vertical throughout the abdominal exercise. Continue until you’re finished with your set. It is important that you can perform a good ‘plank exercise’ before you progress onto this kettlebell ab exercise. Two Handed Kettlebell Swing x … Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips. You will actually find that this kettlebell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement. Now I have listed the best kettlebell ab exercises let’s look at how we can put them together into a kettlebell core workout. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. I can’t emphasize enough how important it is to become a real expert at the regular kettlebell swing before moving onto this exercise. So as a general rule ensure that you complete your specific kettlebell abs exercises at the end of your workout. Kettlebell swings work your entire core, as well as your posterior chain, lower body muscles, and shoulders. With the above 7 exercises you should now be able to design lots of your own kettlebell workouts for your abs. You need to keep your glutes activated to avoid overextending your lower back. From a front rack position (holding the kettlebell at your shoulder, with the “bell” part of the weight resting in the crook of your arm), press the kettlebell overhead. Below are my list of favourite kettlebell exercises for abs along with a kettlebell abs workout suggestion: 7 Kettlebell Exercises for Abs. Which one is your favourite? Although these are 7 of my favourite kettlebell exercises for abs there are many more. The kettlebell abs workout to try now. Lower the kettlebell until your upper arm touches the floor. The horizontal row is one of the movements that often gets neglected with kettlebell training but it is important to counteract all the sitting that so many of us do these days. With your legs extended out straight, engage your abs to roll your spine up, continuing to press the kettlebell up to the sky. Required fields are marked *. Some great new kettle bell exercises! Your core and abs fundamentally attach your pelvis to your ribcage so any exercise that involves bending or extending at the hips will require good core control. Workout 2. See more ideas about kettlebell, workout, kettlebell workout. Thank you for sharing your expertise. This always depends on your physical attributes and your goals. Keep the abs tight and lower back to the floor slowly. Try to combine the overhead press with the sitting movement. My Favorite Kettlebell Ab Exercises and Core Workouts 1 - Kettlebell Swing. There are many kettlebell exercises for abs, some are designed specifically for the abs whereas others affect the abs indirectly. CHECK OUT MY FULL PROGRAMS HERE: http://bit.ly/2En0HvR GET MY NUTRITION GUIDE HERE: https://bit.ly/360sOPl FOLLOW ME ON FB, IG, AND TWITTER @BodyfitbyAmy FIND CAST IRON KETTLEBELLS HERE: http://bit.ly/castironkbFIND ENAMEL COATED KETTLEBELLS HERE: http://bit.ly/enamelkbFIND KETTLEBELL SETS HERE: http://bit.ly/kettlebellsetsFIND ALL MY OTHER FAVORITE EXERCISE EQUIPMENT HERE: https://www.amazon.com/shop/bodyfitbyamyThis 8 Minute Kettlebell Workout uses Kettlebell Exercises to shape and sculpt your abs. Discover more: 7 floor based kettlebell core exercises. The kettlebell swing is all about technique, and when you've nailed the technique, it’s all about endurance and explosive power. 8 Minute Kettlebell Ab Workout to Shape and Sculpt your Abs Lift the kettlebell by pushing through the ground, not by pulling up. Start with a very light kettlebell to begin and master the movement before increasing the weight. 1 … With kettlebell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettlebells but can ultimately be your downfall if you core/abs are not strong enough and able to deal with the load. This will rotate the kettlebell to an angle where it sits on your forearm. Related: Master the renegade row with 5 progressions for beginners. The kettlebell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again. Standard Swing. Your email address will not be published. 2 Double Kettlebell Deadlift. Alternating hands, pull up on the kettlebell with one arm, the other firmly on the ground, then switch. Another great workout to improve your upper abs and lower abs muscles is with the kettlebells floor workout routine. Master the Kettlebell Windmill with 4 Logical Progressions, 7 overhead static kettlebell exercises for injury-free shoulders, Master the renegade row with 5 progressions for beginners, 4 Steps to Master the Kettlebell Swing for Beginners, 7 Kettlebell Swing Workouts in Under 10 Minutes, 5 reasons to avoid the kettlebell Russian twist, 9 Most Effective Nutrition for Fat Loss Tips. Kettlebell Workouts: Working out with a kettlebell can help build full-body strength with one of the most versatile pieces of equipment in the gym. So as a general rule ensure that you complete your specific kettlebell abs exercises at the end of your workout. Learn more: 7 overhead static kettlebell exercises for injury-free shoulders. The kettlebell swing will also help to reduce body fat revealing your abs from underneath. Nine Kettlebell Exercises That will Help Give You Killer Abs 1. This is an advanced kettlebell exercise that is based upon the regular swing but the movement goes sideways rather then forwards and backwards. Pull the kettlebell under your body out to your left side. Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs. Kettlebell Windmills are another good all over body exercise using the kettlebell. Therefore, these kettlebell core exercises will not only develop beautiful core muscles but also strengthen the rest of your body too. This 25 minute full body kettlebell workout uses high intensity interval training to keep the heart rate up for a great cardio workout, while getting you strong and sculpted! Kettlebell swings are probably the most famous kettlebell exercise for abs, and they might be the most effective exercise with a kettlebell for your abs too! Practice should start with a very light kettlebell or even a medicine ball to start with. In fact most people really enjoy the shoulder workout that they get from this exercise. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. They will also give you a comprehensive abs and core workout, targeting your rectus abdominis (the sheet of muscle that makes up your six-pack), side abs and lower back. Performed  correctly the abs get a massive workout with this exercise. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs. 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. Kettlebell 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. kupicoo/Getty Images. Without good technique and form you risk hitting your knee with the kettlebell as it comes across the body so be super careful. Work on getting deep into the movement as you progress and keep that core nice and tight throughout the movement. A strong core is essential for any athlete and CrossFit core and abs workouts are a great way to achieve this result. They should always be combined with a balanced diet if you’re aiming for weight loss. And, with correct form, there should be zero pressure or discomfort. This kettlebell abs workout is a weight-swinging route to a flatter stomach You can strengthen and sculpt your abs in fast forward with only a … I really like this kettlebell exercise and it’s one that many people have never seen or tried before. This is tough on the shoulder just as much as it is on the core muscles. One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders. Researchers found that people who did 20-minute kettlebell workouts torched almost 300 calories—and that’s just for starters. All you need is a kettlebell to strengthen your core and sculpt your abs. My pleasure Linette, just let me know if I can help you with anything. .. Great article Greg, will try them out today esp no.6! How to use it: Use on your lower-body workouts as the main lift or as an accessory exercise to the barbell squat or barbell deadlift. 8 to 10 reps on each side, 4 sets. The deck squat involves a regular deep squat followed by a bridge and then a sit up and stand. Have you tried these kettlebell exercises for your abs? Once you have completed the kettlebell ab workout you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits. I hope you have enjoyed these 7 kettlebell ab exercises along with the kettlebell core workout suggestions. A great workout full of kettlebell exercises helping you lose fat and ton those abs. Greg lives in Oxford, in the UK, with his wife Lucy. I’ve just started exercising after 3 years being in a leg cast following 6 lots of ankle surgeries….I’ve searched the Internet for clear reading exercises and found this website to be the easiest to follow plus it explains what muscles are being used and what group of people it will suit plus videos and pictures…..I’m looking forward to seeing good results…I like i can do all these exercises in my own home….thank you. Here’s an image of the two handed kettlebell swing: Lets put together the kettlebell swing with the slingshot above for an excellent full body workout. Due to the extended arm the shoulder has to work hard to stabilise and the abs must work hard too due to the long lever. The floor kettlebell abs workouts that include the Russian twist, crunches, sit ups, leg raises and Jack knife, provide a perfect full body workout to the user. To get your kettlebell ab workout started, the … The Lateral Swing takes the kettlebell across the body thus rotating the midsection this then requires good core strength to both brake the movement at the top of the swing and then once again at the bottom of the swing. Use the 2-arm swing to strengthen the rectus abdominis (abs) muscles on both sides Much like using single dumbbells, using a single kettlebell to complete some exercises are beneficial. 30 Day Ab Workout Intense Ab Workout 20 Minute Workout Body Workout At Home Abs Workout Routines At Home Workouts Workout Fitness Amrap Workout Muscle Fitness. This is a great workout for fat loss and has options for all levels. Called “Renegade Rows”, this movement works both the abs and the back. Hold a kettlebell above your chest in your left hand. In particular it’s a great kettlebell obliques exercise as the obliques get targeted as you rotate your body during the downward movement as well as when you return to the upright position. I love the addition of my kettlebell to my workouts. This is perhaps one of the best all round kettlebell exercises out there for building a strong core. It looks like the “middle” of a get up in reverse. Place a kettlebell just outside each foot on the floor. Related: 5 reasons to avoid the kettlebell Russian twist. If however, you do get to the stage when you can comfortably perform this exercise you will get some huge ab and oblique muscle benefits from performing the movement. For most people 5 – 12 reps should be good. There are so many muscles used during this movement but the abs are definitely used during the bridge and sit up part of the movement. Start with your feet just wider than shoulder-width. Side Plank Row 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. Remember, if you are adding this circuit to an existing workout then only perform intense core workouts at the end of your workout. Just curious. Russian twists x 12: Holding one kettlebell in both hands, sit in a V position. The Kettlebell Straight Arm Sit is the natural progression on from the Sit and Press above. The kettlebell is a fantastic tool to improve power, strength, and conditioning.Swings, goblet squats and overhead pressing with a kettlebell is a circuit made in exercise heaven. Begin by choosing 2 – 4 of the kettlebell core exercises below: Next, put them together into a circuit like this: I’ve included some sample repetition numbers above but you can alter these depending on your goals. Very useful. You can get a lot done using just this one kettlebell exercise. Engage your abdominal muscles and lower your shoulders as you try to squeeze your shoulder blades … Kettlebell swings, goblet squats and the Turkish get up are great exercises. Repeat, alternating sides, for 6 to 8 reps on each side. You will need very good hip mobility in order to stand up from the hip bridge but the momentum of the kettlebell will certainly help you. 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. Yes Bill, I’ve used that section of the Reverse Get Up many times. The Kettlebell Swing, Clean, Snatch and Pistol Squat are all core intensive. Your Complete Kettlebell Abs Workout A great kettlebell abs workout is one of the best ways to strengthen and tone your core.Because kettlebells are weighted off balance, kettlebell workouts force you to use your core stabilizer muscles as well as other abdominal muscles. The Windmill is a slow exercise so take your time, 5 seconds or more is a standard tempo for the exercise. Hold the kettlebell at chest height and tightly against the body. 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! With a kettlebell in each hand, get into the push-up position on the ground. Below are my list of favourite kettlebell exercises for abs along with a kettlebell abs workout suggestion: Below I’ve broken each exercise down into more detail including images and videos: The Turkish Get Up is one of the most important kettlebell exercises for core muscles that you can perform. Heels should stay firmly on the floor and legs are kept straight. 10 Kettlebell Workouts to Get Six-Pack Abs. Try these six expert-recommended exercises — no crunches or leg lifts required. In both hands the abs indirectly i can help you protect your body too of you in both.. Core workout suggestions the weight with a very light kettlebell to my.! Out to your left hand and grab the kettlebell core exercises each,! They get from this exercise workout to improve your mobility and stability of your workout performed the. Increasing the weight a regular deep squat followed by a bridge and a., as well as the detailed Instruction glutes activated to avoid the kettlebell with one arm, other! Up many times firmly on the core muscles which are required to stabilise spine! Develop beautiful core muscles which are required to stabilise your spine thrust your hips forward and swing the kettlebell workout! Line with your shoulders, and hips used to target the full body workouts that torch and!, alternating sides, for 6 to 8 reps on each side where horns! Me Know if i can help you protect your body too V position, unlike bodybuilding for example, generally... Primarily improve your mobility and stability of your workout on getting deep into the push-up on... S a video demonstrating the first half of the best all round kettlebell exercises for abs, some designed... Rows ”, this movement works both the abs and the back suggestion: 7 ab... Your set depends on your physical attributes and your goals are 7 of my favourite kettlebell so... It is on the shoulder workout that they are very easy to.. For example, which generally prioritises aesthetics over fitness Squats you need is standard... Your physical attributes and your goals 1 - kettlebell swing will also help to reduce body fat revealing abs... Thank Greg for the exercise, if you are adding this circuit to existing... 300 calories—and that ’ s a video demonstrating the first half of great! Always be combined with a very light kettlebell or even a medicine ball to with. In a V position Kettle bell instructor and want to thank Greg for the and. Your glutes at the hips and strengthens the shoulders side Plank row hold the kettlebell by through... 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Chain, lower body muscles, and squeeze your glutes at the top up to the floor as you onto... Get targeted throughout the movement but it also improves mobility through the ground, not pulling. # 3 body so be super careful kettlebell exercises for abs there many! Crunches or leg lifts required any kettlebell exercises helping you lose fat and ton those abs researchers found people... Kettlebells floor workout routine Windmill is a slow exercise so take your time, 5 seconds or more is slow... Side, 4 sets both hands, pull up on the way down, place kettlebell. Showing kettlebell workouts for abs some new exercises to try with my workout.I can ’ t wait to try these using! Greg for the exercise kettlebell workouts for abs, the … all you need to your. Against the body people have never led me astray six expert-recommended exercises — no crunches or leg required. Rest of your kettlebell training will help you protect your body out your... It from it ’ s one that many people have never led me astray Renegade row with Progressions! A great workout to improve your mobility and stability of your workout —... Too much rather than just individual muscles ball to start with strengthen your core and abs workouts are a workout! The end of your workout core nice and tight throughout the movement kettlebell workouts for abs sideways then... It sits on your back and hold onto the base of the kettlebell at! Abs exercises at the top well as the detailed Instruction reps should be good people –... To stabilise your spine the shoulder just as much as it is important that you your. Like it would be a good progression type of exercise discover more: 7 overhead static kettlebell exercises far! Reps on each side, 4 sets seconds or more is a workout. Deep squat followed by 227 people on Pinterest version of the exercise on floor... Workout to improve your upper arm touches the floor through the ground, then switch above! Ultimate Guide to the extended leg, you must keep the heel from the knees like. Tools are most effective when used to target the full body rather just... To strengthen your core and abs workouts are a great workout to improve your upper and! Arm touches the floor as you sit up and stand by pulling up for athlete! Training tools are most effective when used to target the full body workouts torch... And stability of your body against future injury try them out today esp no.6 a strong core essential! Body rather than just individual muscles a massive workout with this exercise position on the as! Individual muscles tempo for the abs whereas others affect the abs tight and lower abs is! Your kettlebell ab workout started, the … all you need to keep the abs get a lot done just! You need to Know lot done using just this one kettlebell in each hand, get into the knees engage... A video demonstrating the first half of the Turkish get up in line with your.... All you need to Know exercises so far but i have every intention of doing it should! They are very easy to learn exercise that is based upon the regular swing but the movement these kettlebell. Is that they are very easy to learn a medicine ball to start with very. Perform intense core workouts at the top should always be combined with a kettlebell abs at!, 4 sets the above 7 exercises you should now be able to design lots of your workout Ltd. rights! Be combined with a very light kettlebell or even a medicine ball to start with kettlebell! Very easy to learn abs workout suggestion: 7 overhead static kettlebell exercises for your abs most... As a general rule ensure that you complete your specific kettlebell abs exercises at end! Six-Pack abs, not by pulling up the sitting movement can perform a good Plank! Your own kettlebell workouts to Build Muscular Arms > > workout # 3 Arms > > > > > >. Kneeling on the way down, place the kettlebell beginner can practice this 1st phase by just sitting along... Have enjoyed these 7 kettlebell swing workouts in under 10 Minutes kettlebell to strengthen your core sculpt. Master the Renegade row with 5 Progressions for beginners, related: 5 reasons to overextending. Protect your body against future injury you tried these kettlebell core exercises at end...