9 kettlebell exercises for abs and benefits | XpertsReviews.com

Are you trying to build abs but can’t seem to reach your goal? You may be doing the wrong exercises. You need to include exercises that work the core area and target your ab muscles and help you achieve the results you want. Kettlebell exercises can be especially effective in achieving this goal. Moves like kettlebell swings, Turkish get-ups, and Russian twists engage and tone your core while improving overall strength. A kettlebell workout can help you redefine your abs and give you the six-pack abs you want! So, what are you waiting for? Go ahead and find the best kettlebell exercises for abs.

9 Kettlebell Exercises for Abs

If you’ve always wanted to build abs and tone your muscles, try these kettlebell ab exercises:

1. Squat with dumbbells and kettlebell

The goblet squat not only targets your quads and glutes, but also engages your core to stabilize your torso throughout the movement. But when you perform it with a kettlebell, it also forces your abs to work hard to improve upper-body strength. Here’s how to perform it:

• Stand with your feet shoulder-width apart, holding a kettlebell near your chest.
• Keep your chest up and your back straight as you lower yourself into a squat position, pushing your hips back and bending your knees.
• Go as low as your flexibility allows while maintaining good form.
• Push through your heels to return to the starting position.

2. Chopping wood with kettlebell

The Woodchop exercise involves a rotational movement, which is essential for building core strength. It engages the obliques and rectus abdominis (the top layer of your abdominal muscles), improving overall core stability and power. Here’s how to do it:

• Hold the kettlebell in both hands and stand with your feet shoulder-width apart.
• Engage your core and rotate your torso as you lower the kettlebell diagonally across your body toward the opposite hip.
• Return to the starting position and repeat on the other side.

Also read: Abdominal Exercises for Fabulous Abs! 5 Exercises to Include in Your Fitness Routine

You may also like

3. Plank with kettlebell

The kettlebell plank targets all of your core muscles and strengthens your upper and lower body. It can help build abs and tone muscles. Here’s how to do it:

• Start in a plank position with your arms straight and a kettlebell in each hand, placed directly under your shoulders.
• Engage your core, keep your wrist tight and lift your kettlebell straight up.
• Lower the kettlebell to the floor and repeat on the other side.

4. Kettlebell swing

The kettlebell swing is a dynamic exercise that works your entire body, especially your lower abs. The explosive movement of the hips helps build core strength and stability. Here’s how to do it:

• Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of you.
• Bend your hips in half, allowing the kettlebell to swing between your legs.
• Push your hips forward forcefully to propel the kettlebell up to chest height.

5. Kettlebell Windmill

The windmill is great for improving flexibility and strength in your obliques and your entire core. It also builds shoulder strength and engages the muscles around your upper body. Here’s how to do it:

• Hold a kettlebell in one hand above your head with your arm fully extended.
• Rotate your feet slightly away from the kettlebell side and lower your torso toward the opposite foot.
• Keep your eyes on the kettlebell and your core engaged as you lower yourself toward the floor.
• Slowly return to the starting position and repeat on the other side.

6. Turkish outfit

The Turkish crunch is a complex movement that engages multiple muscle groups, with an emphasis on core strength. It requires coordination and control to perform this exercise. Here’s how to do it:

• Lie on your back with a kettlebell in one hand held above you.
• Bend the knee on the same side as the kettlebell and place your opposite arm out to the side.
• Push through your foot and elbow to lift your torso off the floor and into a seated position.
• Continue to lift while keeping the kettlebell overhead, then reverse the movement to return to the starting position.

7. Seated Kettlebell and Bench Press

This exercise combines a sit-up with a bench press, targeting your upper abs and shoulders. It requires you to engage your core to support the movement, making it an effective exercise for overall abdominal strength. Here’s how to do it:

• Sit on the floor with your knees bent and a kettlebell held at shoulder height.
• Lean back slightly and extend your legs while keeping your core tight.
• Press the kettlebell overhead, then lower it back to the starting position as you stand back up.

8. Russian twist with kettlebell

The Russian Twist is a classic core exercise that focuses on the obliques and helps improve rotational strength. Adding the kettlebell increases the challenge, forcing your abs to work harder to control the movement. Here’s how to perform it:

• Sit on the floor with your knees bent and your feet raised off the floor.
• Hold a kettlebell with both hands near your chest and lean back slightly.
• Rotate your torso to one side, bringing the kettlebell toward the floor next to your hip.
• Return to center and rotate to the opposite side.

9. Reverse Lunge with Kettlebell

Although it’s primarily a lower-body exercise, the reverse lunge targets your core muscles and helps maintain balance and strength. It effectively improves the strength in your legs and glutes. Here’s how to do it:

• Stand with your feet hip-width apart, holding a kettlebell in each hand at your sides.
• Step one foot back into a lunge position, lowering your hips until your front thigh is parallel to the floor.
• Push through your front heel to return to the starting position and repeat with the other leg.

Benefits of Kettlebell Training

Kettlebell training offers a range of benefits that make it a great exercise for building core strength and overall body strength. Check out the benefits of kettlebell exercises:

• Improves cardiovascular fitness by combining strength training and aerobic conditioning.
• Improves muscular strength and endurance through dynamic, compound movements.
• Kettlebells improve core stability and balance by engaging multiple muscle groups simultaneously.
• Promotes fat loss and improves body composition through movement intensity.
• Increases joint flexibility and mobility, reducing the risk of injury.
• Improves functional fitness by mimicking real-life movements, such as hand movements.

So, try these exercises to build your abs and core muscles!