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 can be done with a kettle bell and they might be combined with other routines you might be doing or as a seperate workout. Here are some of the fundamental abdominal exercises that can be done 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 completely flat arms extended above your head and holding the bell from the horns, raise the KB up towards the sky; then once it's directly over your head lift your head and upper back of the ground as if doing a regular sit up and hold a couple of seconds then slowly back to the start ; repeat.
1/2 get ups: Obviously it's the very first half from the TGU. Lying on your floor with the bell one side, roll on your side and take the KB within your hands and press upward with one arm, then all in a singular movement move your back up of the floor so you are sat straight up making sure you keep the KB straight above your head arm locked constantly, then slowly resume to start position and also swap sides and repeat the process.
These are just a few abdominal exercises that you can include in your kettlebell workout routine, you can do them for a set amount on reps or time. Also you can just do the above for 15 minutes continuous as a full ab workout.
Russian twists a 1 min
Over head sit-up x 1 minute
Half ups x 1 minute
Repeat each workout 5 times
Also there are many abdominal exercises that can be done with a kettle bell and they might be combined with other routines you might be doing or as a seperate workout. Here are some of the fundamental abdominal exercises that can be done 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 completely flat arms extended above your head and holding the bell from the horns, raise the KB up towards the sky; then once it's directly over your head lift your head and upper back of the ground as if doing a regular sit up and hold a couple of seconds then slowly back to the start ; repeat.
1/2 get ups: Obviously it's the very first half from the TGU. Lying on your floor with the bell one side, roll on your side and take the KB within your hands and press upward with one arm, then all in a singular movement move your back up of the floor so you are sat straight up making sure you keep the KB straight above your head arm locked constantly, then slowly resume to start position and also swap sides and repeat the process.
These are just a few abdominal exercises that you can include in your kettlebell workout routine, you can do them for a set amount on reps or time. Also you can just do the above for 15 minutes continuous as a full ab workout.
Russian twists a 1 min
Over head sit-up x 1 minute
Half ups x 1 minute
Repeat each workout 5 times
About the Author:
if you're new to kettle bells you'll get rock solidabs doing asimple abdominal kettle bell workout routine for beginners
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