Kettle bell training is unique in the sense that you are continuously moving with a weight at a good speed so you get a cardiovascular workout as well as a strength and muscle building session. But unlike conventional training methods; doing this type of exercise constantly engages the core which ultimately give you rock hard abs 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: Probably the most well known of all the actual ab moves, the RT's undoubtedly are a great exercise and are also easy to get going with. Sat on a floor, knees bent slightly and just about leaning again holding the kettle bell at the horns you twist one side and delicately place the bell down with out letting go from the handle; then lifting the actual KB again crossing it over ones legs you turn right round towards the opposite side and repeat. It's a great exercise also working the arms and shoulders. Dont forget to lean back far enough to have the abs taut before starting.
Overhead sit-ups: Laying completely flat arms stretched out above your head and holding the bell by the horns, raise the KB up towards the ceiling; then once its directly over your head lift your head and upper back of the floor and hold for a few seconds then slowly back to the start position; 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 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 x 1 min
Over head sit-up x 1 minute
Half get up x 1 minute
Repeat each exercise 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: Probably the most well known of all the actual ab moves, the RT's undoubtedly are a great exercise and are also easy to get going with. Sat on a floor, knees bent slightly and just about leaning again holding the kettle bell at the horns you twist one side and delicately place the bell down with out letting go from the handle; then lifting the actual KB again crossing it over ones legs you turn right round towards the opposite side and repeat. It's a great exercise also working the arms and shoulders. Dont forget to lean back far enough to have the abs taut before starting.
Overhead sit-ups: Laying completely flat arms stretched out above your head and holding the bell by the horns, raise the KB up towards the ceiling; then once its directly over your head lift your head and upper back of the floor and hold for a few seconds then slowly back to the start position; 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 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 x 1 min
Over head sit-up x 1 minute
Half get up x 1 minute
Repeat each exercise 5 times
About the Author:
if you're new to kettle bells you can get rock hard abs doing aeasy abdominal kettlebell workout routine for beginners
