Without good technique and form you risk hitting your knee with the kettlebell as it comes across the body so be super careful. Engage your abdominal muscles and lower your shoulders as you try to squeeze your shoulder blades … Release the kettlebell. - 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. Have you ever seen the “other” version of the windmill that’s performed from the knees? Thank you for showing me some new exercises to try with my workout .I can’t wait to try these. The kettlebell swing will also help to reduce body fat revealing your abs from underneath. Getting good at the Turkish Get Up in the early stages of your kettlebell training will help you protect your body against future injury. kettlebell exercises,kettlebell abs,kettlebell arms,kettlebell weightloss #kettlebellarms. Remember, if you are adding this circuit to an existing workout then only perform intense core workouts at the end of your workout. Place your kettlebell just behind your right hand. 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. Although these are 7 of my favourite kettlebell exercises for abs there are many more. 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…. And, with correct form, there should be zero pressure or discomfort. .. Great article Greg, will try them out today esp no.6! 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. One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially). Just curious. The kettlebell swing is all about technique, and when you've nailed the technique, it’s all about endurance and explosive power. Related: 7 Kettlebell Squats You Need to Know. 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. by Amy Roberts, C.P.T. I really like this kettlebell exercise and it’s one that many people have never seen or tried before. kupicoo/Getty Images. 9. 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! Try these six expert-recommended exercises — no crunches or leg lifts required. Here’s a video demonstrating the first half of the Turkish Get Up: Related: Ultimate Guide to the Turkish Get Up. Pull the kettlebell under your body out to your left side. Thank you so much. Kettlebell Moves For Abs: Windmills. The kettlebell swing will also help to reduce body fat revealing your abs from underneath. Lower the kettlebell until your upper arm touches the floor. Discover more: 7 floor based kettlebell core exercises. 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. Kettlebells often provide for full body workouts that torch calories and help to burn fat. All you need is a kettlebell to strengthen your core and sculpt your abs. I can’t emphasize enough how important it is to become a real expert at the regular kettlebell swing before moving onto this exercise. 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. The deck squat involves a regular deep squat followed by a bridge and then a sit up and stand. Are Kettlebells Good For Abs? Weight Loss Video. The best part about kettlebell swings is that they are very easy to learn. Practice should start with a very light kettlebell or even a medicine ball to start with. 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. 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. So as a general rule ensure that you complete your specific kettlebell abs exercises at the end of your workout. Related: 5 reasons to avoid the kettlebell Russian twist. I love the addition of my kettlebell to my workouts. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Bring a small bend into the knees and engage your abs. Your video’s are awesome. Kettlebell Turkish Get Up; Kettlebell Windmills; Kettlebell Sit and Press; Kettlebell Straight Arm Sit; Kettlebell Plank Row or Renegade Row; Kettlebell Deck Squat; … 8 Minute Kettlebell Ab Workout to Shape and Sculpt your Abs Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs. Work on getting deep into the movement as you progress and keep that core nice and tight throughout the movement. Start with a very light kettlebell to begin and master the movement before increasing the weight. It is important that you can perform a good ‘plank exercise’ before you progress onto this kettlebell ab exercise. My Favorite Kettlebell Ab Exercises and Core Workouts 1 - Kettlebell Swing. #kettlebell #abs #workouts. Very useful. This always depends on your physical attributes and your goals. 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. Kettlebell Roll Up – Lay on your back and hold onto the base of the kettlebell with both hands. 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. Higher reps for endurance and lower for strength. My pleasure Linette, just let me know if I can help you with anything. 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. 1 … 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. The main abdominal benefits come from preventing the hips from falling to the floor during the movement. Russian twists x 12: Holding one kettlebell in both hands, sit in a V position. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. 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. In fact most people really enjoy the shoulder workout that they get from this exercise. Copyright © 2020 GB Personal Training Ltd. All rights reserved. This is a great workout for fat loss and has options for all levels. This is an advanced kettlebell exercise that is based upon the regular swing but the movement goes sideways rather then forwards and backwards. Continue until you’re finished with your set. 2 Double Kettlebell Deadlift. 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. 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. Kettlebell Push Press Standing with feet just wider than shoulder-width apart, hold the kettlebell by the handle with right hand, fingertips pointed … Kettlebell swings work your entire core, as well as your posterior chain, lower body muscles, and shoulders. Performed  correctly the abs get a massive workout with this exercise. Hold the kettlebell at chest height and tightly against the body. ... Workouts This 30-Minute Workout Is the Perfect Combo of Strength and Cardio Exercises Some great new kettle bell exercises! To do it: Start kneeling on the floor and grab the kettlebell on each side where the horns meet the bell. Required fields are marked *. Side Plank Row Related: 4 Steps to Master the Kettlebell Swing for Beginners, Related: 7 Kettlebell Swing Workouts in Under 10 Minutes. Lift the kettlebell by pushing through the ground, not by pulling up. 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. 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. 8 to 10 reps on each side, 4 sets. The kettlebell abs workout to try now. Heels should stay firmly on the floor and legs are kept straight. Keep the abs tight and lower back to the floor slowly. Kettlebells unlike many other training tools are most effective when used to target the full body rather than just individual muscles. 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. There are many kettlebell exercises for abs, some are designed specifically for the abs whereas others affect the abs indirectly. Below are my list of favourite kettlebell exercises for abs along with a kettlebell abs workout suggestion: 7 Kettlebell Exercises for Abs. For most people 5 – 12 reps should be good. Your email address will not be published. Try to combine the overhead press with the sitting movement. With the above 7 exercises you should now be able to design lots of your own kettlebell workouts for your abs. 10 Kettlebell Workouts to Get Six-Pack Abs. 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. Which one is your favourite? Pay particular attention to the extended leg, you must keep the heel on the floor. I did not try any kettlebell exercises so far but I have every intention of doing it. 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. Related: Master the Kettlebell Windmill with 4 Logical Progressions. 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 … The Windmill is a great kettlebell ab workout. 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These 7 kettlebell swing will also help to reduce body fat revealing abs...