If you’re a beginner, we recommend adding these 5 kettlebell sit-up exercises to your core routine. Building a strong core foundation requires a series of exercises that help develop basic functional strength and target the entire core muscle group. So consider these moves as basic kettlebell exercises.
Add these to your workout plan with kettlebells to help you lift heavier, run faster, and move with better posture and power. All of this is done by strengthening the muscles that help you move properly and safely.
These are 5 of the best kettlebell ab exercises for beginners and those looking to build a stronger core. We’ve also rounded up the 5 best kettlebell exercises for beginners if you want to work every muscle group during your next workout.
Do Kettlebells Break Abs?
Free weights are much more versatile than barbells and allow more flexibility in your training regime. Kettlebells are usually harder to grip and control than dumbbells, so they’re great for developing stability, core control, strength, and coordination.
Free weights are versatile and allow you to work your core muscles more creatively. As he explains in his article 7 Best Kettlebell Abs Exercises to Strengthen Core Muscles (exercise veterans, see here for more technical ab inspiration), your core muscles should be: does not only include abs.
No, your hip flexors, glutes, and diaphragm are all core muscles, alongside deep stabilizers like your transversus abdominis and internal obliques. The muscles that wrap around your core, facilitate movement, and support your spine are all part of your core network.
But it’s not the same as cracking abs. You can work hard to get bigger abs, but the definition of abs is determined by your low body fat percentage. If your goal is to lose fat, check out 5 reasons why you can’t see your abs when you’re working out.
5 Kettlebell Abs Exercises for Beginners
The following exercises can use double weights or single weights to improve balance and stability. This is an important part of unilateral training and an easy way to isolate and strengthen weaker muscle groups. Learn how to hold a kettlebell properly and check out her five moves below.
1. Half-gathering with Turks
Unlike the Turkish Getup, the Half Getup is a great translational exercise for beginners to develop movement patterns. It got this name because it doesn’t stand up in this variation.
This move still requires stability and core engagement, engaging muscles such as shoulders, triceps, back, hip flexors, obliques, and abs.
- Lie on your back and grab your weight with your right hand
- Tighten your core and extend your right arm overhead in line with your shoulder.
- Bend your right knee and place your right foot on the ground.Move your left leg away from your body and place your left arm beside your body
- Contract the muscles of the upper body and pull the chin
- Sit and place your left elbow on the floor next to your body
- Push the weights up overhead and keep your arms locked out.Always check your weight
- Press up again and transition from your left elbow to your left hand on the ground, straightening your arm.
- Press your right foot to lift your hips toward the ceiling.pause
- Reverse each step back down. Switch sides.
2. Kettlebell twist
Twists are a great way to work your obliques, strengthening and stabilizing your lower back and preparing you for big lifts like deadlifts and back squats. Here’s how to do the Russian Twist.
Avoid arching your back, leaning too far back, and avoid swinging your legs. If you suffer from back pain, it’s worth consulting your doctor before making any changes to your regular workout routine. You can also try the movement with both feet on the floor.
- sit on exercise mat
- Squeeze your core and lean back slightly to lift your legs off the floor and bend your knees into a V-shape.
- Tighten your core and grip the kettlebell near the center of your chest
- Start by twisting your torso from side to side, bringing the kettlebell closer to your waist each time. Keep your legs still and follow the weight with your eyes.
3. Kettlebell Farmer’s Hold
Unlike the Farmer’s Walk, the Kettlebell Farmer’s Hold requires you to stand still, making it easier for beginners to tackle. However, it still challenges core stability and balance and develops grip strength and muscles in the shoulders, chest, core, traps and arms. Start with light weights before adding heavy loads. Learn more about Farmer’s Hold here.
- Stand with your feet hip-width apart and place two weights on either side of your feet
- Bend your knees into a squat position, keep your chest in a neutral position, and distribute your weight evenly across your legs.
- Grab both kettlebells, work your core, and roll your shoulders back and forth.
- Push your chest out, face forward, and push off the ground. Owned.
Avoid leaning excessively to one side, back, or forward. Keep your shoulders pulled back to avoid rounding your back and straining your back muscles. You can start with one weight to separate the sides, or two to add more weight.
4. Kettlebell halo
Great for shoulder mobility and strength in the shoulders and upper back, the Kettlebell Halo also requires hip and core stability to safely cycle the weight over your head.
- Start in a semi-kneeling position with your right foot forward and your knee bent.
- Hold a kettlebell with both hands to strengthen your core
- Start spinning the kettlebell around your head
- Keep your spine tall and don’t arch your back. Complete the iterations in one direction and then switch.
5. Kettlebell sit-ups
Load up your sit-ups with one or two kettlebells to challenge your shoulder stability and core strength. Start with your knees bent and your feet down, then extend your legs forward.
Sit-ups are a core workout known for working your abs, but this variation also targets your lower back, hip flexors, arms, and shoulders.
- Bend your knees and put your feet down, or lie on your back with your legs extended in front of you.
- Hold a kettlebell in each hand, or hold a kettlebell in each hand and extend your arms above your chest.
- Sit with your core tight and keep your arms extended overhead
- Gently tuck your head between your upper arms
- Slowly lower yourself to the ground with control.
Add these moves to your existing ab program or combine them into your own 5-movement ab workout. If you plan to do this, aim for 8-12 reps per side for each exercise and repeat 3-5 rounds. For farmer’s holds, aim to hold for 30-60 seconds.
More from Tom’s Guide
Here are some other ways to train your mind and core muscles.
