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. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Alternating hands, pull up on the kettlebell with one arm, the other firmly on the ground, then switch. Stand tall, and squeeze your glutes at the top. Yes Bill, I’ve used that section of the Reverse Get Up many times. 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 swings work your entire core, as well as your posterior chain, lower body muscles, and shoulders. Feb 22, 2018 - Explore Six Pack Abs Success's board "Kettlebell Ab Workout", followed by 227 people on Pinterest. 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…. The muscle targets your obliques and side stomach muscles as well. Hold a kettlebell above your chest in your left hand. 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. 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. 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. Which one is your favourite? You need to keep your glutes activated to avoid overextending your lower back. Kettlebells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. Kettlebell Moves For Abs: Windmills. Kettlebell swings, goblet squats and the Turkish get up are great exercises. The best part about kettlebell swings is that they are very easy to learn. Engage your abdominal muscles and lower your shoulders as you try to squeeze your shoulder blades … 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. With the above 7 exercises you should now be able to design lots of your own kettlebell workouts for your abs. With a kettlebell in each hand, get into the push-up position on the ground. Place your kettlebell just behind your right hand. 2 Double Kettlebell Deadlift. With your legs extended out straight, engage your abs to roll your spine up, continuing to press the kettlebell up to the sky. You can get a lot done using just this one kettlebell exercise. 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. Heels should stay firmly on the floor and legs are kept straight. 3 Kettlebell Moves That Will Shred Your Abs, Straight From 2 Trainers. Higher reps for endurance and lower for strength. Remember, if you are adding this circuit to an existing workout then only perform intense core workouts at the end of your workout. 9. I can’t emphasize enough how important it is to become a real expert at the regular kettlebell swing before moving onto this exercise. This will rotate the kettlebell to an angle where it sits on your forearm. Lower the kettlebell until your upper arm touches the floor. Hey Greg. Practice should start with a very light kettlebell or even a medicine ball to start with. Here’s a video demonstrating the first half of the Turkish Get Up: Related: Ultimate Guide to the Turkish Get Up. 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. Keep the abs tight and lower back to the floor slowly. 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! There are many kettlebell exercises for abs, some are designed specifically for the abs whereas others affect the abs indirectly. The main abdominal benefits come from preventing the hips from falling to the floor during the movement. It looks like the “middle” of a get up in reverse. The Windmill is a slow exercise so take your time, 5 seconds or more is a standard tempo for the exercise. Greg lives in Oxford, in the UK, with his wife Lucy. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs. 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. Just curious. Although these are 7 of my favourite kettlebell exercises for abs there are many more. 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. Very useful. 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. Another great workout to improve your upper abs and lower abs muscles is with the kettlebells floor workout routine. This is perhaps one of the best all round kettlebell exercises out there for building a strong core. ... Workouts This 30-Minute Workout Is the Perfect Combo of Strength and Cardio Exercises The kettlebell swing will also help to reduce body fat revealing your abs from underneath. On the way down, place the kettlebell at the same exact spot you lifted it from. This is an advanced kettlebell exercise that is based upon the regular swing but the movement goes sideways rather then forwards and backwards. Place a kettlebell just outside each foot on the floor. Discover more: 7 floor based kettlebell core exercises. kupicoo/Getty Images. Some great new kettle bell exercises! 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. They should always be combined with a balanced diet if you’re aiming for weight loss. 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! This always depends on your physical attributes and your goals. Therefore, these kettlebell core exercises will not only develop beautiful core muscles but also strengthen the rest of your body too. 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. 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. The Kettlebell Swing, Clean, Snatch and Pistol Squat are all core intensive. Pull the kettlebell under your body out to your left side. 1. One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). Options for all levels. Hold the kettlebell down in front of you in both hands. .. Great article Greg, will try them out today esp no.6! Reach with your left hand and grab the kettlebell, keeping your abs tight. 8 to 10 reps on each side, 4 sets. Performing core exercises at the beginning of another workout can over-fatigue your core muscles which are required to stabilise your spine. 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. Your videos are precise and detailed as well. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. I really like this kettlebell exercise and it’s one that many people have never seen or tried before. Continue until you’re finished with your set. Now, pull the kettlebell through again, using your right hand this time. 10 Kettlebell Workouts to Get Six-Pack Abs. Have you tried these kettlebell exercises for your abs? To get your kettlebell ab workout started, the … 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. Bring a small bend into the knees and engage your abs. 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. Nine Kettlebell Exercises That will Help Give You Killer Abs 1. 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. To do it: Start kneeling on the floor and grab the kettlebell on each side where the horns meet the bell. Kettlebell Turkish Get Up; Kettlebell Windmills; Kettlebell Sit and Press; Kettlebell Straight Arm Sit; Kettlebell Plank Row or Renegade Row; Kettlebell Deck Squat; … 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. Below are my list of favourite kettlebell exercises for abs along with a kettlebell abs workout suggestion: 7 Kettlebell Exercises for Abs. Kettlebell Windmills are another good all over body exercise using the kettlebell. The kettlebell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again. Weight Loss Video. Lift the kettlebell by pushing through the ground, not by pulling up. 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. Related: 7 Kettlebell Squats You Need to Know. 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. Called “Renegade Rows”, this movement works both the abs and the back. 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. 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. Kettlebell Roll Up – Lay on your back and hold onto the base of the kettlebell with both hands. ... 10 Kettlebell Workouts to Build Muscular Arms >>> Workout #3. 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. Start with a very light kettlebell to begin and master the movement before increasing the weight. 1 … Two Handed Kettlebell Swing x … 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. Your video’s are awesome. Related: 5 reasons to avoid the kettlebell Russian twist. Standard Swing. I look forward to trying them out! The kettlebell abs workout to try now. I love the addition of my kettlebell to my workouts. The Windmill is a great kettlebell ab workout. Your email address will not be published. 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! 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. Getting good at the Turkish Get Up in the early stages of your kettlebell training will help you protect your body against future injury. The kettlebell swing is all about technique, and when you've nailed the technique, it’s all about endurance and explosive power. Workout 2. Repeat, alternating sides, for 6 to 8 reps on each side. Related: Master the renegade row with 5 progressions for beginners. Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders. They get from this exercise knee with the kettlebell then a sit up and stand one! 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