5 Killer Abdominal Exercises For Your Kettlebell Workout
5 core exercises that will get you out of the gym in record time, and get you those 6 pack abs you have been looking for.
Want to spend less time in the gym but still get a flat stomach and 6 pack abs? Give these 5 kettlebell exercises a try, though not all in one workout.
Kettlebells have been around for well before the barbell or even the dumbbell, and have been a valuable tool for those looking to lose weight, build muscle and transform their body. After hundreds of years and thousands after thousands of people putting the workouts to the test, kettlebell training has proven itself to be effective at building strength, and stripping body fat. Try a few of these abdominal exercises and you will soon find that this old school iron ball is great at shaping those abs in record time.
5 Abdominal Exercises Using Kettlebells
Recap of the 5 best core exercises that you can do while using kettlebells only.
The first exercise in the video is the kettlebell windmill. Key points for this exercise..
- Start with your feet wider than hip-width apart
- Keep the kettlebell overhead locked out at all times
- Keep your knees straight
- Push your butt out in the direction of the locked out kettlebell
- Turn your feet out at a forty-five degree angle from the arm with the locked out kb.
- Keeping your eyes on the kettlebell up overhead
- Lower yourself until your non-working hand touches the floor or front foot.
- Pause for a second and reverse the motion back to the starting position.
- Be sure to keep a flat back, don’t let it round.
Do all your reps for one side before switching arms.
The second exercise that Craig and Chris demonstrate is the classic kettlebell swing. What makes the swing such a great abdominal exercise is the fact that you are working your abs the way they were meant to be, stabilizing them not flexing them.
With the swing you are getting a lot more than a killer abs workout. It’s also a great way to burn that stubborn belly fat, and the swing works your entire body, in particular, the butt, hamstrings and low back.
To get an in-depth instruction on how to do the kettlebell swing and see why it is such a great abdominal exercise I suggest you take a look at the video below. I know the video below is kind of long, but if you want to know how to do the kb swing it’s well worth watching.
Perfecting the Kettlebell Swing
Around the World Kettlebell exercise
Another great ab exercise is the Around the World Kettlebell exercise. For this one, you want to…
- brace your abs
- squeeze your glutes, do so throughout the entire exercise
- take the kettlebell behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion.
As with all the other kb exercises it’s important to keep a nice flat back. Go as fast as you can that enables you to maintain an upright torso. Don’t alternate directions, finish your reps for one side before switching direction. The around the world is an anti rotation exercise which hits those abs hard.
Kettlebell Renegade Rows
The Kettlebell Renegade Row is another excellent anti rotation abdominal exercise that looks simple but hits those abs like you wouldn’t believe. Many people pass on the renegade row thinking it is an upper body back exercise, which isn’t totally off base. However, the weight you can handel on this exercise doesn’t make it you most effective back exercise. The real work comes when you lift an arm altering your base of support. This forces your abs have to work extra hard making sure your torso doesn’t twist and rotate, your abs and glutes will have to be nice and tight if that is going to happen.
To make it a little easier you can widen your feet. Narrowing your base of support will make the exercise that much more difficult and you will see why it’s one of the best core exercises.
The Kettlebell Halo
The kettlebell Halo exercise rounds out the best top 5 abdominal exercises you can do with a kettlebell. Just like the other core exercises the kb Halo looks simple but is deceptively difficult and makes for a challenging ab workout.
How To Do The KB Halo
- Start by holding the KB upside down with both hands at chest height bring it back behind and around your head and back to the start.
- Once the KB is in front, switch and go the opposite way.
- Do not move anything but your arms and shoulders.
Those are the 5 best kettlebell exercises for training your abdominals that you can do at home, in a small space without ever having to do another single crunch again.
You don’t have to do a kettlebell workout to to include these into your abs workout. Throw them into your circuits and regular strength training workouts and you will get one of the best ab workouts.
Let me know how you make out with these kettlebell abdominal exercises.