Many years ago when I started working out, I saw a guy at the gym doing kettlebell ab exercises. I was amazed how perfect abdominals he had but I was skeptical. I thought, he had perfect midsection because of his genes. He was a not a beginner, though.
Then, one day I asked him why he did that sorts of abdominal exercises instead of doing the typical ones, such as crunches or leg raises. He told me he also did those but to add extra resistance he used free weights to strengthen his core muscles more efficiently.
Since that time I always include kettlebell core exercises into my workout routine, and I have to say they work well for me. While there are many types of core exercises without equipment, it is always beneficial to add some variety to the routine.
Do ab exercises with kettlebells help to get lean midsection?
Unfortunately, no. These moves are great for toning and strengthening the muscles, but if they are covered with fat, the hard work is useless.
The best way to get rid of belly fat is not doing abs workouts all the time but focusing on your diet and doing cardio to burn calories. The amount of fat you can burn with these moves is minimal. Healthy eating is vital to get six pack abs.
What are the benefits of kettlebell workouts
I believe one of the most beneficial pieces of free weights are the kettlebells, and not just for the midsection.
The reason is simple. While we use kettlebells, several muscles should work together to perform the moves correctly and keep the balance of the body. This way more muscles are engaged, especially the core ones.
What to pay attention
- Using weights for abdominal training can cause injuries. Hence, it is critical to warm up and stretch before, particularly the lower back.
- It requires an existing core strength, so it is not recommended for total beginners.
- To get the results, it is important to perform the movements correctly and focus on the muscle group you want to train.
- Finally, do not use too heavy weights because you will not be able to do movements correctly, keep the position and the number of reps and sets that are required.
Now let’s see the various kettlebell training for your abs.
Kettlebell Ab Exercise Guide
1. Standing Abdominal Exercises with Kettlebells
I think, the best method to use this fitness equipment is doing standing core workouts. They are the most efficient to lose belly fat and get rid of love handles.
You will be able to burn more fat as your entire body must move. This way more muscles work together and that needs more energy and with that your body burns more calories.
In addition, standing routines are especially useful to shape the obliques, and hips. The side bend exercise is a perfect move for that.
Below you can watch my playlist of the best standing kettlebell ab exercises. Personally, I love the kettlebell swing that provides a full body workout.
2. Exercises on the Floor
With the help of kettlebells, you can add extra resistance to typical floor exercises to train your upper abs, lower abs, and oblique.
I have a few favorite ones. These are the Russian twist, crunches, sit ups, leg raises and Jack knife with kettlebells. But we should not forget about the plank row (renegade row) which is a perfect full body exercise.
You can learn all these moves and more from the following playlist.
Kettlebell Ab Workout Routines
Finally, here are some complete routines you can do to make your stomach flat.
What are the best side ab exercises?
If you want to shape your obliques, you need to do torso rotational exercises such as kettlebell ab twist or bends like kettlebell side bend. However, these moves are good for toning and strengthening the muscles. If you want to get rid of love handles, you should do fat burning HIIT workouts, a kind of cardio. Also, most importantly, you need to modify your diet.
How to shape my lower abs?
For shaping that area, the best moves are various leg raises on the floor or with a bar. But, if you do the exercises above, you will work your lower abdominal muscles as well.
As you see, there are many sorts of efficient movements you can do to train your entire core. Kettlebell exercises for abs are definitely worth to try and implement into your regime.
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Last update on 2019-04-20 / Affiliate links / Images from Amazon Product Advertising API