Aug 27, 2024 - Cameron BrierleyWhen it comes to hitting your abs and core, a kettlebell is the perfect piece of equipment for the job. They’re great for adding resistance to ab exercises as well as building core strength through more functional lifts.
To show you exactly how essential kettlebells are, we’ve put together the ultimate ab and core routine that can be performed in your home or in the gym. We’ll be hitting your abs, stabiliser muscles and core.
Sound like a plan? Then grab your kettlebell, an exercise mat if you have one, a bottle of water and let’s train.
Abs & Core Kettlebell Workout
We’re going to split this workout into a circuit, meaning you’ll run through each exercise without a rest. So work for 45 seconds, move onto the next exercise and once you’ve completed a full revolution of the circuit rest for two minutes. Once that time is up, we’re hitting it all over again. We recommend doing this three times in total, but you’re welcome to add more or less depending on your fitness level and time available.
Training like this is great for elevating your heart rate, burning more calories and helping you complete your workout as quickly as possible. This routine only takes 26 minutes.
Exercise #1: Russian twists
Target muscle(s): Abs & obliques
Starting off with a fantastic movement to target your obliques — the side of your abs. Lie down on a mat and grip a kettlebell with both hands. Twist to one side until the kettlebell is nearly touching the floor, then rotate your body to complete that same stretch on the opposite side. You’ll be repeating this for 45 seconds, so we’d recommend starting off with a fairly light kettlebell!
Exercise #2: Sit up and press
Target muscle(s): Abs & front deltoids
Keeping the heat on your ab muscles, the sit up and press is a clever way to add some arm and stabilising work to the traditional sit up. Start on your back with a 90-degree angle in your knees. Grip a kettlebell against your chest and hold it by the base. Perform a sit up and, once at the top of the movement, press the kettlebell above your head until your arms are fully extended. Lower the kettlebell and return to the starting position to complete a rep.
Exercise #3: Side bends
Target muscle(s): Obliques & shoulder stabilisers
Slowing it down with a nice, straightforward movement. You’ll need a pair of kettlebells for this one. Hold each one by your side and stand straight. Bend down to one side and, when you’re at full stretch, return to a standing position. Repeat this on the other side and keep alternating until the 45 seconds are up. If you only have a single kettlebell, you can perform each side separately for 45 seconds instead.
Exercise #4: Side plank
Target muscle(s): Obliques & abs
Adding an isolation hold into the mix is a great way to build your endurance. To perform a kettlebell side plank, start by leaning on one forearm and push yourself up with one foot over the other. Then, take your upper arm and pick the kettlebell up off the ground, holding it steady throughout the movement. Repeat on both sides for 45 seconds.
Exercise #5: V sits
Target muscle(s): Abs & hip flexors
This is a more advanced movement that works your upper and lower abs in tandem. It requires a fair bit of flexibility, so don’t worry if you can’t bring your legs all the way up; just go until you feel a moderate challenge. Start on your back with a kettlebell behind your head and both of your legs raised slightly off the floor. Perform a sit up and, at the same time, lift your legs up while keeping them as straight as possible. You legs and arms should almost meet at the top of the movement.
Exercise #6: Kettlebell swings
Target muscle(s): Full body
The kettlebell staple. Stand in a wide position with the kettlebell held out in front of you. Swing the kettlebell through your legs to build some momentum and then explode upwards, bringing the weight and your arms parallel with the floor. Let it drop back between your legs before repeating the movement.
Exercise #7: Kettlebell halos
Target muscle(s): Shoulders, traps & core
This is a great exercise for building strength in the arms while developing stabilising muscles in the core. Stand straight with the kettlebell in both hands. Slowly loop the kettlebell behind your head by mimicking the action of putting a jacket on. Make a full revolution around your head by mimicking taking a jacket off to complete a rep. It’s not super important which direction you go in each set, but we’d recommend changing direction half way through just to make sure you’re hitting your muscles evenly.
Exercise #8: Farmer’s walk
Target muscle(s): Forearms, traps & core
A simple exercise but one that’s great for the core. Simply pick up a heavy pair of kettlebells and walk back and forth across your room for 45 seconds. That’s really all there is to it, but it’s a great way to finish the circuit!
Aaaaand rest. Take your two minute break and then repeat the circuit. By the time you’re done you’ll have blitzed your abs & core in under 30 minutes. 👊
See you for the next one!
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