Kettlebell Workouts for Abs

 

kettlebell workouts

 

If trying to gain that muscular ripped ab look is up there on your list of body parts to develop, then you won’t go far wrong in using kettlebell workouts to get them popping out.

A kettlebell can be an excellent piece of equipment to use when working out as they improve your flexibility, stamina and strength.

A lot of people may not realize that you can also build up great abs with it as well.

Our core is actually the main thing that helps us to perform our day to day activities with ease.

It includes muscles from front to back not just your abs. It is these muscles that keep your posture straight and safeguard your spine and organs in your abdomen from injury.

So how can kettlebell workouts improve your core muscles at the front of your body?

If you have strong abs this is going to help you to lift things more easily and reduce your risk of incurring any back injuries.

Excellent core training is going to benefit you by stabilizing your spine and not work it through flexion and extension.

The kettlebell can be used when you are doing sit ups, however we have seen through research that improved results will be shown without the additional stress on your back through the flexion.

Figure 8

Some people may think that this reminds them of a children’s game, but it is a fantastic exercise for your shoulders as it puts them through a full range of mobility.

Your abs and core are also worked and adds to an isometric squat exercise.

You will need to hold the kettlebell with both of your hands, keep your back flat but your hips and knees bent.

Keep your knees inside your feet and weight towards your heels and hips back.

You should then proceed to move the kettlebell in a figure of 8 around your legs.

Aim to get your upper body moving but at the same time keep your abs and chest firm and still.

It is not unusual for you to find yourself slightly swaying whilst you complete this movement.

Ab Twist

For this you should keep your upper body very stable to ensure you do not put a twisting force on your spine.

By standing up straight with the kettlebell in both hands and your weight pressing on your heels, lift your left knee.

Maneuver and twist the kettlebell to a position where it touches your left hip.

Go back to the same position and do the same again on your right side.

Half Get Up

Get in a position so that you are lying on your back and your left knee is bent at a 90 degree angle.

Place your left arm flat on the floor with your palm facing downwards.

With the kettlebell in your right arm above your right shoulder, move upwards and at the same time support your weight and balance with your left elbow.

Come back to your starting position and do this movement 10 times.

Once you have completed it 10 times with the kettlebell in your right arm, switch hands and do the same again with your left arm.

This is a very popular exercise with NFL players which their world class trainer Todd Durkin uses a lot.
RESOURCES:
Mens Health:The World’s Most Fun Ab Exercise
http://www.menshealth.com/fitness/kettlebell-abs-exercise#.

MeglioFitness: 7 Best Ab exercises with kettlebells
http://megliofitness.com/best-ab-exercises-with-kettlebells/

Fitness Magazine: The 15-minutes kettlebell blasters workout
http://www.fitnessmagazine.com/workout/express/20-minute/kettlebelll-abs-butt-thighs-workout/

My Mad methods: Top 5 Kettlebell Ab Exercises
http://www.mymadmethods.com/articles/strength-power/item/top-5-kettlebell-ab-exercises

The Telegraph: Six Pack Abs Workout
http://www.telegraph.co.uk/men/active/10412735/Six-pack-abs-workout-how-to-get-a-washboard-stomach.html

Shape: Kettlebell Workouts
http://www.shape.com/fitness/workouts/kettlebell-workouts-top-7-ways-make-trend-work-you

Mens Health: The Ab Exercise of NFL Greats
http://www.menshealth.com/fitness/kettlebell-half-getup

LauraLondon Fitness: Kettlebell Abs 15 Minute Workout
http://www.lauralondonfitness.com/workouts/12-months-of-fitness/february-15-minute-kettlebell-abs

Examiner: Best Ab Exercises
http://www.examiner.com/article/best-ab-exercises-spice-up-your-core-workout-with-kettlebells

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