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 absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
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 all exercises 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 absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
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 all exercises 5 times.
About the Author:
if you're new to kettle bells you'll get rock solidabs doing asimple abdominal kettlebell workout routine for beginners
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