9 best kettlebell exercises for abs that strengthen core muscle

If you are trying to build dashboard abs, then the kettlebell is your safest bet. Kettlebell exercises for abs work on the core area and target your abdominal muscles and help you get the desired results. Exercises with kettlebell can be particularly effective in achieving this goal. Kettlebell exercises for beginners such as kettlebell swings, Turkish get-ups, and Russian twists engage and tone your core while enhancing overall strength. A kettlebell workout may help redefine your abdominal muscles and give you six-pack abs as you desire! So, what are you waiting for? Go ahead and find some best kettlebell exercises for women.

9 Effective kettlebell exercises to build abs and strengthen your core

If you have always wanted to build abs and tone your muscles, try these kettlebell exercises for abs:

1. Kettlebell goblet squat

The goblet squat not only targets your quads and glutes but also engages your core to stabilise 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 close to 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. Kettlebell woodchop

The woodchop exercise includes rotational movement, crucial to build core strength. It engages the obliques and rectus abdominis (top layer of your abdominal muscles), improving overall core stability and power. Here’s how to perform it:

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

Also read: Ab workouts for fab abs! 5 exercises to include in your fitness regime

3. Kettlebell plank

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

• Start in a straight arm plank position with a kettlebell in each hand, directly placed under your shoulders.
• Engage your core, keep your wrist tight, and lift your right-hand kettlebell upward.
• Lower the kettlebell back to the ground and repeat on the other side.

4. Kettlebell swing

The kettlebell swing is a dynamic exercise that engages your entire core, especially your lower abs. The explosive hip movement helps build core strength and stability in your body. Here’s how to perform it:

• Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of you.
• Hinge at your hips, allowing the kettlebell to swing back between your legs.
• Forcefully drive your hips forward to propel the kettlebell up to chest height.

5. Kettlebell windmill

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

• Hold a kettlebell in one hand above your head with your arm fully extended.
• Turn your feet slightly away from the side of the kettlebell, and lower your torso toward the opposite foot.
• Keep your eyes on the kettlebell and your core engaged as you reach down toward the ground.
• Slowly lift back up to the starting position and repeat on the other side.

6. Turkish get-up

The Turkish get-up is a complex movement that challenges multiple muscle groups, with a significant focus on core strength. It requires coordination and control to perform this exercise. Here’s how to perform it:

• Lie on your back with a kettlebell in one hand extended 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 ground, coming to a seated position.
• Continue to stand up while keeping the kettlebell overhead, and then reverse the movement to return to the starting position.

7. Kettlebell sit and press

This exercise combines a sit-up with an overhead press, targeting the 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 perform it:

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

8. Kettlebell Russian twist

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

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

9. Kettlebell reverse lunge

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

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• 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 ground.
• 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 workout to build core muscles and strength in your overall body. Know the benefits of kettlebell exercises as well as a daily abs workout.

• Enhances cardiovascular fitness by combining strength training with aerobic conditioning.
• Improves muscular strength and endurance through dynamic, compound movements.
• Kettlebells boost core stability and balance by engaging multiple muscle groups simultaneously.
• Supports fat loss and improves body composition due to the intensity of the movement.
• Increases flexibility and joint mobility, reducing the risk of injury.
• Enhances \functional fitness by mimicking real-life movements like moving hands.

So, give these exercises a try to build abs and core muscles! Check out other exercises for a flat belly as well.

FAQs:

Can kettlebell exercises really help build abs?

Yes, kettlebell exercises help you to build your core and enhance stability. This, in turn, helps to build abs.

Is 20 minutes of kettlebells enough?

Yes, kettlebell exercises for abs don’t have to be necessarily longer. Getting in 20 minutes of workout is enough.

What do 100 kettlebell swings a day do?

Kettlebell swings are a great workout regime for your glutes, core as well as your shoulders. This is a basic kettlebell exercise. It can also strengthen your back muscles, arms and legs.