Kettle bell training is unique in the sense you are continuously moving using a weight at a fast speed so you have a cardiovascular workout in addition to a strength and body building session. But in contrast to conventional training procedures; doing this type of exercise constantly engages the core which ultimately give you rock hard abdominal with continual use.
Also there are many abdominal exercises that you can do with a kettlebell and they can be combined with any other routine you may be doing or as a standalone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
Overhead sit-ups: Laying absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get up: As the name suggests it's the first half of the Turkish get up. Lying on the floor with the bell to one side, roll over and take the KB in both hands and press up over your head with one arm, then sit straight up keeping the KB straight above your head arm locked at all times, then slowly return to start position and repeat.
These are just a few abdominal exercises you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists a 1 minute
Over head sit-up x 1 minute
Half get up x 1 min
Repeat each exercise 5 times
Also there are many abdominal exercises that you can do with a kettlebell and they can be combined with any other routine you may be doing or as a standalone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
Overhead sit-ups: Laying absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get up: As the name suggests it's the first half of the Turkish get up. Lying on the floor with the bell to one side, roll over and take the KB in both hands and press up over your head with one arm, then sit straight up keeping the KB straight above your head arm locked at all times, then slowly return to start position and repeat.
These are just a few abdominal exercises you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists a 1 minute
Over head sit-up x 1 minute
Half get up x 1 min
Repeat each exercise 5 times
About the Author:
if you are new to kettle bells you can gainrock hard abs doing this simple abdominal kettle bell workout routine for beginners . Unique version for reprint here: Abdominal workout routine using Kettlebells.
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