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As the weather starts to warm up and abs start to show, you know it’s time to start sweating it out. And what better way to do that than with kettlebell training? This tough workout uses the best kettlebell exercises for abs and is a great way to add intensity and variety to your abdominal workout routine.
Not only will you see results, but you’ll also have a lot of fun trying out new and different exercises with the kettlebell! So what are you waiting for? Start kettlebell training today!
The Benefits of Kettlebell Training for Abs
It’s the time of the year when abs-centric workouts become popular. And what better way to start your abs workout routine than with kettlebell exercises? Kettlebell training is one of the best ways to build muscle and burn fat.
It also tones your abdominal muscles, which can help you lose weight and maintain your figure. To see the best results, choose the right exercises for your abs – some that target the lower abs while others work more upper-body muscles. Finally, add these three simple moves to your routine this fall and watch the abs muscles grow!
In addition to being a great weightlifting tool, kettlebells are easily stored and can be done at home without a lot of additional equipment. Typically a bench or exercise mat is all that is needed. You can also invest in adjustable kettlebells that offer different weights in one unit. This is a great space-saving option if you have limited storage.
Kettlebell training is also a great way to build functional strength by doing exercises such as kettlebell deadlifts. This type of training uses exercises that transfer over to activities done in real life, such as picking up a child or carrying groceries. Kettlebell exercises often use multiple joints and muscles at the same time, making them more effective than traditional weightlifting moves.
The Muscles That Make Up the Abs
The abdominals are made up of four main muscles: the rectus abdominis, external obliques, internal obliques, and transverse abdominis. The rectus abdominis is the long muscle that runs down the center of your stomach and is responsible for that ever-coveted six-pack look.
The external obliques are the muscles on the sides of your stomach, and the internal obliques are beneath them. The transverse abdominis is a deep layer of muscle that wraps around your entire midsection like a corset.
All of these muscles work together to flex, twist, and side bend your torso. They also stabilize your spine and help you breathe. So when you’re working on strengthening and toning your abs, you’re really working all four of these muscles.
10 Great Kettlebell Ab Exercises
Abdominal muscles are the core muscles of the body and play an important role in daily activities like walking, running, and even sitting. These Kettlebell core exercises are great for abdominal toning and strength training. So, what are the best kettlebell abs exercises? Here are 10 great exercises to start with:
Kettlebell Turkish Get Up
The Turkish Get Up is one of the best kettlebell abs exercises out there. It not only works your abdominal muscles in a way that’s challenging but also doesn’t leave you too drained the next day.
In fact, it can be done at home with just a single bell or you can use weights to make it more challenging. Plus, if you want to increase the intensity level, try holding your breath while doing this exercise!
Kettlebell Russian Twist
If you’re looking for a challenging exercise that will target your abs and core muscles, the kettlebell Russian Twist is definitely the right choice. You can do this exercise with or without weights and it’s great for cardiovascular fitness as well.
While primarily targeted at the oblique muscles, this exercise is also an effective way to tone your lower abs and improve your balance. Plus, it requires use of multiple muscle groups which makes it super challenging!
Pull over Kettlebell Exercise
The pull over kettlebell exercise is one of the best abs exercises out there. Not only does it work your rectus abdominis, obliques and lower back muscles, but it’s also a great way to tone up your glutes and core.
To do the exercise properly, from the starting position, lift your torso and legs off the ground until your thighs and hips are in line with each other before squeezing your glutes and lower back to the starting position. You should perform 3 sets of 12 reps at a moderate intensity.
Single-leg Romanian deadlift
There is nothing like a great ab workout to help tone and sculpt your midsection. The single-leg Romanian deadlift (SLRDL) is a perfect exercise for achieving this goal, as it works your entire abdominal region. You can do the exercise with or without weight belt, depending on how strong you are – starting off slowly will give you better results.
Make sure to warm up before starting the routine by gradually increasing the intensity of your cardio session beforehand. Doing so will ensure that you don’t injure yourself during the workout and reach its full potential. And there’s no need to wait until the weekends – work out anytime!
The kettlebell swing is a great exercise for beginner athletes or those who want to increase their endurance. It targets the abdominal muscles and works them from the lower abs all the way up to the mid-section. Plus, it’s also a great way to tone your abs and an excellent introduction to kettlebell training!
The kettlebell windmill is a great exercise for overall body strength, tone and cardio. It is also an excellent way to work your abdominal muscles and improve balance and agility.
To start, make sure you use the lightest weight possible so that the entire workout isn’t too demanding. Then gradually increase the intensity of the workout as you see fit. Be consistent with your program and remember – results will come!
Kettlebell Sit and Press
If you’re looking to tone your abs and obliques, the kettlebell sit and press is a great exercise to try. This simple yet effective workout targets both muscle groups with equal intensity.
To achieve the best results, aim to complete at least six sets of 12 reps per exercise. Make sure not to go too heavy or else you may end up injuring yourself. Remember: lighter weights produce better results!
Kettlebell Lateral Swings
Kettlebell lateral swings are the perfect exercise to work on your core strength and balance. By starting with a light weight and gradually increasing the intensity, you’ll be burning calories like there’s no tomorrow!
Another great thing about kettlebell lateral swings is that you don’t need any equipment – just a kettlebell and some space to swing it. So if you’re short on time or want an easy workout, this is the exercise for you! And last but not least: make sure to keep your back straight, abs engaged, and eyes forward while swinging the bell laterally. Doing so will ensure stability while exercising as well as improved balance in the long run.
Plank with Kettlebell Drag
Plank with kettlebell drag is a great way to target your abs and burn calories at the same time! This exercise can be performed with or without the weight, and you can increase intensity by raising the weight or performing more reps.
To stay safe and effective, keep your core engaged at all times! Also, make sure to warm up properly before starting this challenging workout.
Kettlebell Goblet Squat
The kettlebell goblet squat is a great exercise to tone your legs and work your abs at the same time. This challenging move targets both muscle groups equally, and you can adjust the intensity by changing the weight of the kettlebell.
As with any other exercise, be sure to warm up before starting the routine. And if you’re new to kettlebell squats, it’s best to start with a light weight and gradually increase the intensity as you get more comfortable with the move.
FAQ about Kettlebell Exercises for Abs
If you’re looking to add abdominal muscles to your arsenal, kettlebell exercises are the perfect way to go. But how do you do them right? Here are some FAQs about kettlebell exercises for abs that will help you get started:
Different ways to add intensity and challenge to your workout
Working out can be a fun and enjoyable experience, but it can also be intense and challenging if you add the right ingredients. One way to do this is by working different abs muscles with each exercise.
You could try core exercises such as plank or bear hug, obliques exercises like Russian Twist or Reverse Crunches, glutes exercises like Squats or Leg Presses etcetera. You might also want to increase the intensity of your workout by increasing the weight or number of reps you are doing.
Alternatively, try resistance bands – an excellent tool for targeting abs and building muscle! There are a variety of beginner-to-advanced workouts that you can do with resistance bands – perfect for anyone interested in expanding their fitness horizons!
How to set up the exercise for best results
Before starting the workout, it is important to warm up your core and body. Make sure to use a slow and controlled motion throughout the entire exercise so that you maintain stability. Place the kettlebell on your dominant hand with your shoulder behind it for best results.
If you are struggling with the weight and have issues keeping proper form, try a lighter kettlebell. This will help you keep form while doing challenging kettlebell exercises.
What is a kettlebell?
Kettlebells are a type of weight training equipment that you can use at your home. They come in different weights and styles, so you can find the one that is best for your abs and workout exercise routine.
Kettlebell exercises include abdominal crunches and leg swings, making them an ideal way to tone up your core muscles. Before starting any exercise with kettlebells, make sure to warm up by doing some aerobic exercises beforehand. Doing this will help reduce injuries during the workout!
Kettlebell Core Workout
The kettlebell core workout below incorporates the best kettlebell ab exercises to help define and build a stable core.
As with any kettlebell workouts, make sure to warm up beforehand and listen to your body – if an exercise feels too challenging, take a break or modify the movement. If this routine is too challenging, try starting out with our beginner kettlebell exercises to build your own routine or use our bodyweight exercises to build a toned core.
Kettlebell Swing: This is a great full-body kettlebell exercise that targets the entire core, legs, and is one of my favorite kettlebell back exercises. Start by standing with feet shoulder-width apart, then swing the kettlebell back between your legs. As you swing the kettlebell forward, drive your hips forward and squeeze your glutes at the top of the movement. Reverse the motion and repeat.
Kettlebell Goblet Squat: This is a great exercise for toning the abs, legs, and glutes. Start by holding a kettlebell in front of your chest with both hands. Squat down until your thighs are parallel to the ground, then press through your heels to stand back up. As you squat down, make sure to keep your chest up and shoulders back.
Kettlebell Russian Twist: This is a great oblique exercise that also works the abs and hips and will build some serious core strength. Start by sitting on the ground with your knees bent and feet flat on the ground. Hold a kettlebell in front of your chest with both hands, then twist your torso to the left and right. Make sure to keep your back straight and abs engaged throughout the exercise.
Kettlebell Windmill: This is one of the best ab exercises for the abs, legs, and shoulders. Start by holding a kettlebell in your right hand and standing with your feet shoulder-width apart. Bend your right knee and hinge at the hip to lower the kettlebell down to the ground, then sweep your left leg out to the side. Return to standing and repeat on the other side. Remember to keep proper form throughout the motion to get maximum gains and prevent injuries.
Kettlebell Around the World: This is a great exercise for the abs, legs, and shoulders. Start by holding a kettlebell in your right hand and standing with your feet shoulder-width apart. Swing the kettlebell around your body to the left, then reverse the motion and swing to the right. Make sure to keep your core engaged and back straight throughout the exercise.
Kettlebell sumo deadlift: This kettlebell deadlift variation is great for building balance and stability in your core. Start by standing with your feet wider than shoulder-width apart and the kettlebell in front of you. Hinge at the hips to lower your torso down toward the ground, then press through your heels to stand back up. As you hinge down, make sure to keep your back straight and abs engaged.
Kettlebell Overhead Press: This is a great exercise for the upper body, shoulders, triceps, and abs. Start by holding a kettlebell in each hand and standing with your feet shoulder-width apart. Press the kettlebells overhead, then lower them back down to your shoulders. Make sure to keep your core engaged and back straight throughout the exercise.
After reading this blog, you will know the best kettlebell exercises for abs and how to do them right. These exercises not only work the abs, but also the entire core body. Make sure to try out the exercises listed and see the amazing results for yourself!
Frequently Asked Questions
Which exercises should be performed before and after weightlifting workouts?
The American College of Sports Medicine recommends that the following exercises should be performed before and after weightlifting workouts: static stretching, strength training, dynamic stretching/mobility work, cool-down exercises.
For more specific exercise recommendations, please see the ACSM’s publication, Guidelines for Exercise Testing and Prescription.
How do I know when I’ve done enough repetitions of an exercise?
The best way to know when you’ve done enough repetitions is by feeling the muscle fatigue. After you have completed the desired number of repetitions, you should feel the muscles getting tired and your workout intensity will be lower.
What are some tips for mixing up your kettlebell routine to keep it interesting?
-Mix up the exercises you do. This can include swapping the sides, adding compound exercises, or changing the order of the exercises.
-Keep the strength and cardio portions of your kettlebell routine balanced. You don’t want to overwork one area while neglecting the other.
-Take rest days occasionally. Not only will this help keep you injury-free, but it will give your muscles a chance to recover and grow stronger.