Kettlebell Exercises for Toned Abs
Everyone wants to have a great six-pack. Unfortunately abs are a difficult
muscle to work out. Kettlebells are an excellent tool to do just that, and they
can help you to transform your
The kettlebell figure 8 is a great exercise for working the
particularly the obliques, along with
balance and coordination. The idea
is to move the weight in a figure 8 motion around both
the weight from hand to hand. Take your time with this move and practice
slowly to avoid dropping the weight. Concentrate on firing the obliques
as you rotate from side to side.
Begin holding a medium-heavy kettlebell in the right hand with
feet hip-width apart.
Lower into a
and bring the weight between the legs, grabbing
onto the handle with the left hand behind the left leg.
Circle the weight around, again bringing it between the legs and
grabbing onto it with the right hand behind the right leg.
Continue moving the
weight in a figure 8, exchanging it from hand
to hand, for 1-3 sets of 8-20 reps.
Stand straight with your feet shoulder-width apart. Hold a kettlebell in one
hand. Start with your right hand and lean your torso to the right. Allow your
arm to slowly drop towards the floor. About halfway, slowly return to the
upright position. Repeat 8 to 12 times before switching hands. Perform 3 sets
with a 60-second rest in between each set.
"Turkish" Get-Up (TGU)
The TGU is an outstanding drill for the entire body and great for your
abdominal and core muscles. Start with a kettlebell in one hand and lie down on
your back. Lift the kettle ball up so that your arm is comfortably locked. Now
roll over to the other side of your body (the side with your free hand) and sit
up into a squat. All of this should be done while still holding up the
kettlebell. From the squat position, slowly stand. Repeat this in reverse until
you're again on your back. Perform 8 to 12 times before switching hands. Perform
3 sets with enough rest in between to allow you to catch your breath.
Press a kettlebell with your right arm over your head. Keeping the kettlebell
and arm locked in place, push your right hip out. Lower yourself until you can
touch the floor with your other hand. Make sure your torso is facing your right
Kettlebell 2-Hands Anyhow
With two kettlebells, squat as low as possible raising one hand above your head
with arm locked, and the other kettlebell curled to your chest. Explode up to a
standing position with both kettlebells extended above your head.
Some of the above kettlebell ab exercises will work not only your
abdominal muscles but other
supporting muscles such as your
hamstrings. Make sure to
your body very well before you start any kettleball routine.