10 Best Kettlebell Exercises for Strong and Sculpted Abs

Kettlebells are compact, easy to use, and versatile. They allow you to build strength and get a blast of fat-burning cardio at the same time. The shape and functionality of the kettlebell makes it easy to use in faster-paced exercises, like the kettlebell swing, to get your heart rate pumping, improve cardiovascular fitness, and burn fat faster. (1)

Use these 10 easy kettlebell exercises to work your abs from every angle to build a strong, toned core. These exercises can be done three times a week. Start with a lightweight kettlebell when you are first practicing these exercises. Over time, you can use heavier kettlebells to keep them challenging.

Kettlebell Swing | 12 reps

1. Start standing up with your feet slightly wider than hip-width distance. Hold the kettlebell down in front of you in both hands. Bring a small bend into the knees and engage your abs.
2. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs.
3. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Squeeze your glutes at the top. Repeat for 12 reps.

Single Arm Kettlebell Swing | 10 reps per side

1. Start standing up with your feet slightly wider than hip-width distance. Hold the kettlebell down in front of you in your right hand. Place your left hand on your hip. Bring a small bend into the knees and engage your abs.
2. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Squeeze your glutes at the top.
3. Repeat for 10 reps, then switch arms.

Kettlebell March | 30 sec

1. Stand up with your feet hip-width distance apart. Bend your elbows and hold the kettlebell in your hands in front of your chest.
2. Lift your right knee into your chest and twist your torso to the right.
3. Place your right foot back down, then lift your left knee into your chest and twist your torso to the left. Continue alternating for 30 seconds.

Windmill | 10 reps per side

1. Stand up with the feet slightly wider than hip-width distance. Hold the kettlebell in your right hand and straighten the arm above your head. Reach your left arm straight down alongside your body.
2. Engage your abs and inhale to side bend to the left, sliding your left hand down the outside of your left leg towards your foot.
3. Exhale to straighten back up to the starting position. Repeat for 10 reps, then switch sides.

Side Plank Row | 8 reps per side

1. Start in a push up position with the kettlebell underneath your left hand. Have your feet slightly wider than hip-width distance.
2. On an exhale, rotate your heels down to the right to come into a side plank. At the same time, row the kettlebell up with your left hand.
3. Inhale to slowly rotate your upper body and heels back to the starting position, lowering the kettlebell back down to the ground. Repeat for 8 reps, then switch sides.

Pullover | 12 reps

1. Lie down on the floor with your knees bent and your feet on the ground.
2. Hold the kettlebell in both hands above your chest with straightened arms.
3. Keep your arms straight. Inhale to lower the kettlebell back behind your head, hovering it about an inch above the ground.
4. Exhale to lift the kettlebell back over your chest. Repeat for 12 reps.

Sit Up and Press | 10 reps

1. Start lying down on your back with your legs straight. Hold the kettlebell in both hands back behind your head.
2. Bring the kettlebell to your chest on an inhale. Then, exhale to sit up all the way and press the kettlebell straight up over your head.
3. Lower the kettlebell to your chest and slowly roll down one vertebrae at a time. Repeat for 10 reps.

Russian Twists | 30 sec

1. Sit on your mat with your knees bent and heels on the floor. Hold the kettlebell with both hands in front of your chest with bent elbows. Lean your torso back a couple of inches to feel your abs start to work.
2. Take an inhale to twist your torso to the right, then exhale to twist back to center. Then, inhale to twist to the left and exhale to twist back to center.
3. Continue twisting side-to-side for 30 seconds.

Side Bend | 10 reps per side

1. Stand up with your feet hip-width distance apart. Hold the kettlebell in your right hand and place your left hand on your hip.
2. Inhale to side bend to the right, sliding the kettlebell down your outer right leg.
3. Exhale to lift back up to center. Repeat for 10 reps, then switch sides.

Plank Pull-Through | 12 reps

1. Begin in a high plank position with the kettlebell behind your right wrist. Separate your feet slightly wider than hip-width distance.
2. Pick up your left hand and place it on the kettlebell. Slide the kettlebell under your left shoulder and place your left palm back down.
3. Then, pick up your right hand and use it to slide the kettlebell back under the right shoulder. Continue sliding the kettlebell back and forth 12 times.

(Your Next Workout: 9 Easy Foam Roller Stretches to Erase Back Pain)

The post 10 Best Kettlebell Exercises for Strong and Sculpted Abs appeared first on PaleoPlan.

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Entry Published : January 27, 2019 at 05:10AM
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Kettlebells are compact, easy to use, and versatile. They allow you to build strength and get a blast of fat-burning cardio at the same time. The shape and functionality of the kettlebell makes it easy to use in faster-paced exercises, like the kettlebell swing, to get your heart rate pumping, improve cardiovascular fitness, and burn fat faster. (1)

Use these 10 easy kettlebell exercises to work your abs from every angle to build a strong, toned core. These exercises can be done three times a week. Start with a lightweight kettlebell when you are first practicing these exercises. Over time, you can use heavier kettlebells to keep them challenging.

Kettlebell Swing | 12 reps

1. Start standing up with your feet slightly wider than hip-width distance. Hold the kettlebell down in front of you in both hands. Bring a small bend into the knees and engage your abs.
2. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs.
3. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Squeeze your glutes at the top. Repeat for 12 reps.

Single Arm Kettlebell Swing | 10 reps per side

1. Start standing up with your feet slightly wider than hip-width distance. Hold the kettlebell down in front of you in your right hand. Place your left hand on your hip. Bring a small bend into the knees and engage your abs.
2. Keep your back straight as you inhale and hinge at the hips, swinging the kettlebell back between your legs. Exhale to thrust your hips forward and swing the kettlebell up in line with your shoulders. Squeeze your glutes at the top.
3. Repeat for 10 reps, then switch arms.

Kettlebell March | 30 sec

1. Stand up with your feet hip-width distance apart. Bend your elbows and hold the kettlebell in your hands in front of your chest.
2. Lift your right knee into your chest and twist your torso to the right.
3. Place your right foot back down, then lift your left knee into your chest and twist your torso to the left. Continue alternating for 30 seconds.

Windmill | 10 reps per side

1. Stand up with the feet slightly wider than hip-width distance. Hold the kettlebell in your right hand and straighten the arm above your head. Reach your left arm straight down alongside your body.
2. Engage your abs and inhale to side bend to the left, sliding your left hand down the outside of your left leg towards your foot.
3. Exhale to straighten back up to the starting position. Repeat for 10 reps, then switch sides.

Side Plank Row | 8 reps per side

1. Start in a push up position with the kettlebell underneath your left hand. Have your feet slightly wider than hip-width distance.
2. On an exhale, rotate your heels down to the right to come into a side plank. At the same time, row the kettlebell up with your left hand.
3. Inhale to slowly rotate your upper body and heels back to the starting position, lowering the kettlebell back down to the ground. Repeat for 8 reps, then switch sides.

Pullover | 12 reps

1. Lie down on the floor with your knees bent and your feet on the ground.
2. Hold the kettlebell in both hands above your chest with straightened arms.
3. Keep your arms straight. Inhale to lower the kettlebell back behind your head, hovering it about an inch above the ground.
4. Exhale to lift the kettlebell back over your chest. Repeat for 12 reps.

Sit Up and Press | 10 reps

1. Start lying down on your back with your legs straight. Hold the kettlebell in both hands back behind your head.
2. Bring the kettlebell to your chest on an inhale. Then, exhale to sit up all the way and press the kettlebell straight up over your head.
3. Lower the kettlebell to your chest and slowly roll down one vertebrae at a time. Repeat for 10 reps.

Russian Twists | 30 sec

1. Sit on your mat with your knees bent and heels on the floor. Hold the kettlebell with both hands in front of your chest with bent elbows. Lean your torso back a couple of inches to feel your abs start to work.
2. Take an inhale to twist your torso to the right, then exhale to twist back to center. Then, inhale to twist to the left and exhale to twist back to center.
3. Continue twisting side-to-side for 30 seconds.

Side Bend | 10 reps per side

1. Stand up with your feet hip-width distance apart. Hold the kettlebell in your right hand and place your left hand on your hip.
2. Inhale to side bend to the right, sliding the kettlebell down your outer right leg.
3. Exhale to lift back up to center. Repeat for 10 reps, then switch sides.

Plank Pull-Through | 12 reps

1. Begin in a high plank position with the kettlebell behind your right wrist. Separate your feet slightly wider than hip-width distance.
2. Pick up your left hand and place it on the kettlebell. Slide the kettlebell under your left shoulder and place your left palm back down.
3. Then, pick up your right hand and use it to slide the kettlebell back under the right shoulder. Continue sliding the kettlebell back and forth 12 times.

(Your Next Workout: 9 Easy Foam Roller Stretches to Erase Back Pain)

The post 10 Best Kettlebell Exercises for Strong and Sculpted Abs appeared first on PaleoPlan.

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