- Posted by phytomaniac
- On December 4, 2017
When we think of kettlebells, the last thing we normally associate them with is our abs. However, did you know that kettlebell exercises for abs can give you the killer six-pack you’ve always wanted? There’s much to learn about kettlebell exercises for abs, and we’re just getting started here. Fortunately, we’ve got plenty of information to inform you about kettlebells, where they came from, and how you can use them in your core workouts. This is your need-to-know guide on kettlebells, and how they provide an all-in-one workout that’ll get you in shape fast!
What is a Kettlebell?
Before we begin, let’s define what a kettlebell is and more importantly, how to use it. A kettlebell is made with a cast iron ball that has a handle attached to the top of it, providing an easy grip hold. The unique aspect of the kettlebell is that the weight is not distributed evenly, thus causing the user to enforce counterbalance to stabilize the workout. This is the key component to why kettlebell exercises for abs are so effective. You receive core strength training and cardio, all in one.
The average weight disparity of kettlebells is anywhere from 9 lbs. to 105 lbs. While lighter weights are suggested for beginners, there are heavier options for people looking to increase their weights as they progress. No matter the weight size, kettlebell exercises for abs with any weight is incredibly effective for people of all fitness levels.
Where Did Kettlebells Originate?
Kettlebells began being used in Russia, back in the 18th century. At first, kettlebells were originally used as weights to measure goods. However, as time passed, the vendors that used these kettlebells began to recognize their viability for exercise and began to capitalize on this by using them to workout. Strong men in the Russian circus would travel, showing off their strength training with kettlebells. They would develop different routines, especially kettlebell exercises for abs that would become a hit in their home country. Unfortunately, two world wars later, and we would find the kettlebell slowly fall into obscurity.
When Did Kettlebells Become Popular in the West?
For a good while, kettlebells were not known about in the west. This could be attributed to a blockade of information during the Cold War. However, this would all change in 1998. Pavel Tsatsouline, who utilized kettlebells heavily in his workout, wrote an article about them and began teaching kettlebell exercises for abs and many other techniques to the American public a few years later in 2002. It would take time, but slowly the kettlebells would be seen everywhere in mainstream media. Now, they are a staple point of many gyms, and a fantastic tool to use in core workouts.
Benefits of Using kettlebells
There are incredible benefits of using kettlebells, specifically kettlebell exercises for abs. Primarily, kettlebells provide a greater fat loss benefit than standard weights/cardio. Utilizing these types of weights have a high metabolic cost, which means fat can be burned at a greater rate. Secondly, it provides strength training with an aim to create dense muscle mass, which also attacks fat in the body.
Finally, kettlebell exercises for abs and other parts of the body can never get boring. Let’s face it, lifting weights in the standard fashion can be boring for most people. Kettlebell exercises for abs, or other parts of the body, involve more movement, and are incredible for those looking to get fit. There are plenty more benefits to using kettlebells, but we’d like to leave it to these three fundamentals here for you!
Kettlebell Exercises For Abs
11. Kettlebell Exercise for Abs: Standard Swing
This is one of the most basic kettlebell exercises for abs, but it can most certainly give you a chiseled core in no time. To perform this technique, stand with your feet shoulder-width apart, and utilize the kettlebell’s weight to your advantage. Add resistance to the swing as it goes between your legs to give your core a good workout. Repeat this for about 10-15 reps, and you’ll start your day off on the right foot.
10. Kettlebell Exercise for Abs: Snatch
Now that we have one of the few basic kettlebell exercises for abs covered, let’s take it up a notch and cover the snatch. In this technique, you begin with the kettlebell on the floor. In a quick motion, lift the kettlebell, swing under your legs, and then quickly lift upwards, and back into the beginning position again. This is one of many kettlebell exercises for abs that utilizes the bell with just one hand, so make sure your grip is tight on this one. Do this exercise for 5-6 reps on both sides of your body.
9. Kettlebell Exercise for Abs: Single Arm Swing
Just like the standard swing, the single arm swing is one of those kettlebell exercises for abs that utilizes momentum. Unlike the standard swing, you are using only one arm at a time for this great core workout. Begin with the bell in the standard position like before, and use the momentum to swing between your legs and then upwards. Do this for 10-15 reps on each side of the body to complete your core workout.
8. Kettlebell Exercise for Abs: The Turkish Get-Up
This is where things get complicated. One of the best kettlebell exercises for abs, the Turkish Get-Up is a full body workout that can look easy at first, but requires some decent coordination to execute. For this exercise, begin by laying flat on your back with the kettlebell over your head. Slowly and steadily, rise and carry the kettlebell until you are in the standing position. Once you are in the standing position, slowly and steadily reverse until you are back onto your back. Aim to do these 4 times on both sides if you’re a beginner, and increase reps gradually over time. This is one of the best kettlebell exercises for abs, and utilizes the entire body for this workout.
7. Kettlebell Exercise for Abs: Renegade Row
Add this one to the best kettlebell exercises for abs, and you’ve got yourself a solid core workout that’ll get you shredded in no time. Begin this exercise in a plan position, and hold yourself up with one arm. With your other arm, grab the kettlebell and begin lifting to a comfortable height. This is one of the most rigorous kettlebell exercises for abs, and shreds your core. Repeat this for 8 reps on each side.
6.Kettlebell Exercise for Abs: Lateral Swing
Much like the standard swing, the lateral swing is one of many kettlebell exercises for abs that can be considered more of a spot exercise to help you get that v-line in your abs. Begin by standing and holding your kettlebell on the ground. With one arm, lift the ball towards you opposite arm, and then use the momentum to raise it above your shoulders on the arm you’re using to lift it with. Do this for 10-15 reps on both sides of the body.
5. Kettlebell Exercise for Abs: Windmill
The windmill can be added to the list of kettlebell exercises for abs that looks plain on sight, but has a difficult execution considering its technique. Stand with the kettlebell held above your head with one of your arms, and carefully with your free arm, bend down and touch your opposite side’s foot. Once finished, switch sides of the body. Do this for 8-10 reps.
4. Kettlebell Exercise for Abs: Plank Pull-Through
The Plank Pull through can be considered one of the most rigorous kettlebell exercises for abs, and should most certainly be warmed up to before opening with this one. Start in a plank position with the kettlebell by one of your arms. Reach with your opposite hand, and grab the kettlebell. Pull the kettlebell to the opposite side that it originated on. Now, alternate with the other hand, passing it back and forth between your body, keeping your abs tight at all times. Repeat this for 6-8 reps on each side for one of the most intense planking kettlebell exercises for abs.
3. Kettlebell Exercise for Abs: Plank Side Row
The Side Plank Row is yet one more rigorous planking kettlebell exercises for abs that will wear you down pretty quickly and should be used lightly for beginners. Begin in the pushup position, with the kettlebell grasped firmly in one of your hands. Slowly lift to your side chest and rotate your body at the same time. Finish by reversing yourself into the starting position one more time, and do this for 8-10 reps on each side.
2. Kettlebell Exercise for Abs: Pull Over
This exercise is a fantastic way to strengthen the stabilizer muscles in your core. Start off on your back with the kettlebell on the ground, a few inches in front of your head. Lift the kettlebell slowly over your head, keeping your abs tight. This is one of the great stabilizer kettlebell exercises for abs, and should be used frequently. It’s not as intensive as the others, but it’s a great way to get to those accessory muscles that can be hard to reach.
1. Kettlebell Exercise for Abs: One-Leg Romanian Deadlift
Deadlifts are best known to sculpt the core, and this is one of our final kettlebell exercises for abs that will help you get the six-pack you’ve been wanting. Begin by standing with weight on one of your legs, with the other leg slightly behind where you stand. With the kettlebell in one hand, lower it to the ground slowly while alternating the opposite leg outwards. This will force you to bend forward, working on your balance and core strength. Alternate to the other side of the body, and repeat for 8-10 reps on each side.
With these kettlebell exercises for abs, we hope you utilize them in your daily workout routines. As mentioned before, kettlebells are a fantastic way to build core strength and get shredded abs. Follow these tips, and let us hear about your fitness progress!
Comment below with your favorite kettlebell exercise!