The kettle bell can be used in a variety of exercises and workout programs. Not only does it help build core strength, but it can also be used to help you build your upper body, lower body, and abs. The right routine will not only help you get into shape, but will also allow you to reduce the amount of time required for a complete body workout. These are a few great ab & core exercises using kettle bells anyone can try, regardless of your fitness level.
Kettle Ab Workouts
Using the kettle bell to perform windmill exercises is great to build ab strength. It works as an anti-lateral flexion workout, working the entire midsection. As you are moving side to side, it will also target the oblique muscles, as well as upper and lower abs, targeting every muscle group in the midsection.
When performing this exercise it is important to make sure the midsection is tight and doesn’t rotate. When rowing up with one arm, the arm which you keep on the ground should be firmly planted, as this will fully engage the core.
Single arm kettle bell carries:
This is an anti-lateral flexion exercise which targets the core and entire midsection as well. Simply keeping the kettle bell above head, and walking a distance of 10 to 30 yards per set, requires you to work the ab muscle groups, helping build strength over time.
Kettle bell swings:
As the name implies, you will swing from side to side using the kettle bell as a weight. With both hands in front of you, you will rotate 180 degrees from side to side with the kettle bell in hand. The slower you go and the deeper the rotation, the more your core will be doing.
Kettle Bell halo:
You will begin with the bell upside down and being held at your chest with both hands. You will rotate it back behind your head and back in front of the chest for a full rotation. Once in front, you switch directions and rotate in the opposite direction.
The dead lift requires full control of the core. If you are using the kettle bell as your weight, it requires you to engage the core, to keep your feet anchored, and to keep the back flexed at all times, to ensure an optimal flex of the muscle groups. In the dead lift position, it is best to hold the kettle bell at the chest with both hands, so you can maintain your balance as you ascend and descend into the motion.
Regardless of how advanced you are, or if you are a novice, these are exercises you can begin working on immediately. They will target the entire midsection, will require you to engage the core, and over time will help build a stronger midsection and help define the abs.