Kettlebells are a great way to strengthen your abs. This is because they involve a lot of muscle groups and create a ton of instability, which means there are more muscles involved in stabilising the body. They also work one muscle at a time and make it difficult for you to lose balance or perform sloppy moves. Here are some of the best kettlebell exercises for abs and how to get an amazing six-pack.
RECOMMENDED
How to Get Abs with Dwayne Johnson’s Routine
Contents
Kettlebell Basics
If you’re new to kettlebells, begin with these basics. For a full-body workout, do complex sets of 20 reps. If you’re one of the lucky ones that has a kettlebell rack or another kind of stand for your kettlebells, setting them up in a pyramid fashion can help minimize strain on your back and shoulders. Start at the bottom and do 10 reps and then move up to 12, 14, 16, 18 and so on until you reach 20.
Here are some exercises you can do with a single kettlebell:
1) Goblet Squat
2) Turkish Get-Up
3) Kettlebell Swing
4) Single-Leg Deadlift
5) Double-Leg Deadlift
6) Clean & Press (clean with two hands and press into the next hand).
The Best Kettlebell Exercises for Abs
The three-position kettlebell swing
One of the best kettlebell exercises is the three-position kettlebell swing. You hold one kettlebell in each hand and move them up and down in a swinging motion with your arms. This exercise strengthens your abs, as well as your glutes and lower back.
This movement starts from standing position. You then shift your weight to the left leg, bend that knee, shift your weight back to the right leg, and then perform the same motion with both hands. Let’s break it down further: you bring both arms up and swing them over your head while shifting most of the weight to your left leg; you then bring both arms down by your sides while shifting most of the weight to your right leg; finally, you bring both arms up again and swing them over head while shifting most of the weight back to both legs.
The three-position kettlebell swing also works great for people who have shoulder or wrist injuries because it utilizes a lot of muscles, making it tough to get injured in any one place–and this includes abs!
The three-position kettlebell swing is a very difficult exercise that works great for building strength and stability in all muscle groups involved. It’s also good for people who want to build muscle mass because it utilizes various muscle groups throughout every repetition.
The one-arm kettlebell snatch
The one-arm kettlebell snatch primarily works the abs and the obliques. The exercise requires you to balance on your right leg while holding a kettlebell overhead with your left arm in a very specific position. You will then need to take a big step back with your left leg, which will put you in an unstable position where you will have to use all of your ab muscles to keep yourself upright. This is an intense exercise that only takes about two minutes to complete.
The Russian twist
A Russian twist is one of the best exercises for your abs because you’re working your obliques and lower spine. This exercise incorporates twisting and turning movements that help to strengthen your muscles.
The Russian twist is a great way to work out all of the muscles in your core, including your abs, obliques, lower back, and even hip flexors. It also helps to open up those tight hamstrings and build up some endurance in them as well.
The Russian twist requires a lot of balance, so it’s important that you engage in slow controlled movements while performing this exercise. You should start by holding onto a kettlebell with both hands while standing tall on one leg. Move both arms at the same time until they are parallel with the ground and then twist from the waist side to side, keeping your back straight but not locked. Repeat this movement for 5-10 reps on each side before switching sides.
For stronger abs, perform the Russian twist with a heavier kettlebell or add more weight by putting on a pair of weight vests or holding dumbbells up in each hand for extra resistance.
Alternatively, try adding twists along with other abdominal exercises like crunches or planks to give them an added challenge!
The low kettlebell lunge
To start, place your feet slightly more than shoulder-width apart and hold the kettlebell in front of you with both hands. Step back with your right foot and then lower yourself into a lunge until you’re just above knee height. Then push off of your left foot to return to standing position.
SUGGESTED ARTICLES
Can you get abs if you have belly fat ?
The Top 7 best ab stimulators for weight loss
How to do kettlebell squats
A great exercise for your abs is doing a kettlebell squat. In this, you stand with your feet shoulder-width apart and hold the kettlebell in front of your chest with both hands. Bend at the knees and lower your body by bending forward at the hips until your thighs are parallel to the floor or lower. Stand up and then repeat.
If you are not a fan of kettlebells, the LEADNOVO dumbbell and barbell set is another excellent alternative.
How to do kettlebell windmills
Kettlebells are essentially a weight in the form of a ball with a handle. They’re great for strengthening and toning different muscle groups because they work on muscles that you would otherwise use very little. Here’s how to do one of the most common: the kettlebell windmills.
To start, hold your kettlebell in front of you with your right hand. You should then bend over so that your left hand is below your right elbow, near your body. Now, take your right arm and bring it up so that it’s parallel to the ground while keeping it close to your chest. You should now have the kettlebell resting against your chest and bent at a right angle. Keep both arms straight and bring them back down to complete one rotation of the windmill motion. Now, repeat this movement 10-12 times before switching arms and alternating sides for another 10-12 reps.
Benefits of kettlebells
Kettlebells are a great way to strengthen your abs, but there are many other benefits of kettlebells as well. They work one muscle at a time and make it difficult for you to lose balance or perform sloppy moves. This is because the kettlebell exercise requires more muscles in the body to be engaged than with any other type of exercise. Additionally, they help in improving flexibility and cardiovascular health, which can be hard with traditional weightlifting exercises.
As the saying goes, sitting in one spot for a longer period is the new smoking. Lack of physical activity makes people add on weight, and if not tackled, leads to obesity. Working out with this pro-toner can trim down calories and delay aging.
Losing weight does not have to be boring, and it should not require you to work out every day, every single hour. You can shed off extra calories faster. The key is the ELZXUN kettlebell.
Pick the right exercises and perform your workouts the right way with consistency and zeal. Repeat the process; you will be able to burn more fat in 20 minutes than if you were running on a treadmill.
For men, the VORCY sweat vest can boost any workout activity 3X more by increasing sweating.
Frequently asked questions
What is a kettlebell?
A kettlebell is a weight, usually made of cast iron, that has been weighted by adding one or more lead weights to its center. Kettlebells can be used for many different types of exercises. Some are used for strength and speed training, while others are used for endurance and flexibility training. They can also be used for rehabilitation purposes.
What are some common exercises with a kettlebell?
Some common exercises include: Push-ups/Pull-ups Kettlebell Swings/Swing Rows Kettlebell Snatches Kettlebell Cleans (alternatively known as “Snatch”) Kettlebell Squats
How do I take care of my kettle bell?
Kettlebells are made of cast iron, which is an extremely durable material. They should not be cleaned with soap or harsh chemicals, only with warm water and a mild detergent such as dish soap or baby wipes. This can be done by wiping down the outside of your bell after each use, or you can also use a mild dish soap on a rag to wipe down the inside of your bell.
Conclusion
Kettlebell training is an efficient and effective way to burn fat and build muscle, with a low risk of injury. The kettlebell exercises are versatile, allowing you to change up your routine from day to day. And, the versatility makes this training program great for beginners, who want variety and “bang for their buck,” as well as advanced athletes who want to stay healthy and flexible.
The most important thing to remember when starting a kettlebell routine is to start out slow and build up your strength and stamina. Keep your movements controlled: don’t go too fast or you may wind up hurting yourself. Also, remember that with any new activity, it’s important to give yourself time to practice proper form, so that you avoid injuries.
If you’re an athlete, you’ll also want to consider how kettlebell training can help you improve your performance
REFERENCES
- 5 AWESOME KETTLEBELL AB EXERCISES TO STRENGTHEN YOUR CORE https://www.crunch.com.au/blog/perspire/5-ab-kettlebell-exercises/
- Try These 4 Kettlebell Moves to Build Strong Abs https://www.bicycling.com/training/a35217775/kettlebell-exercises-for-abs/
- This Kettlebell Ab Workout Will Rock Your Entire Core
https://www.shape.com/fitness/workouts/kettlebell-ab-workout
