Here are three seated ab exercises to strengthen your core and hips using one kettlebell. You don't need the best gym machines for abdominal muscles to do your workout. All you need is medium to heavy weights and an exercise mat.
Kettlebells are an effective conditioning tool for building upper body, lower body, and core muscle and strength. Bells can be infinitely more fun if you learn how to hold them correctly and maintain good form.
Whether you're new to kettlebells and looking for the best kettlebell for weightlifting, or you're a seasoned pro, these seated ab exercises will activate your core and work multiple muscle groups at once. Masu.
Are sit-up exercises while sitting effective?
How can I train my abs while sitting? There are many ways to use seated ab training to build a stronger core. The routine below takes just 15 minutes to complete. You can use one or two kettlebells, depending on whether you prefer dual or single resistance.
Seated kettlebell exercises are some of the things I do most often when training clients. Sitting takes your legs out of the equation. This means your legs can't drive or take over the movement, increasing the activation of the muscles you work during core training.
Although most standing ab exercises technically require greater muscle activation, coordination, and stability, doing the exercises while seated can improve your functional fitness, and with weights you can improve your functional fitness. Strengthening your core can improve your posture, balance, and spinal health.
What are the three ab exercises with kettlebells?
please.
seated kettlebell wood chop
Start by sitting on a chair or on your butt. Imagine a string coming out from the top of your head and being pulled up your torso. Sit tall without rounding, arching, or slumping forward.
Gently squeeze your stomach and strengthen your core. Hold the kettlebell in front of your stomach with both hands. Bend your elbow and move it diagonally just above the right side of your head, pause, then pull your weight diagonally down to just outside your left hip. Repeat over and over, then switch sides.
We've already covered the basics of the weighted woodchop, but it also raises your body higher on the chair to give you a better range of motion (and allows you to work your muscles longer). If you are sitting on the floor, lifting your legs into the air will make the movement more difficult.
kettlebell seated leg lift
Leg lifts work your abdominal muscles and hip flexors, activate your lower back, and work your legs without hindering your movement. Sit on your mat with a kettlebell in front of you. Extend your legs to one side of the bell, engage your core and lean back slightly.
Keep your chest up, your back flat, and your shoulders away from your ears and relaxed. You can bring your hands to your hips, behind your head, or place them on the floor next to your hips for extra support.
With control, lift your legs and bring them to the opposite side of the bell, 1 inch off the floor. Raise your foot again and move over the bell to the other side. Continue repeating without falling onto your back or letting your feet touch the floor. If the exercise is too difficult at first, bend your knees.
Kettlebell seated Pallof press (legs extended)
The Pallof Press is a genius, low-key core exercise that requires stability and control, and works your obliques and deep core muscles (called the transversus abdominis).
Press variations are typically anti-rotation exercises, so you'll typically use a cable machine or resistance band with anchor points that you can drive into while performing the press movement. The kettlebell Pallof press works a little differently.
To do this, sit on a chair or on the floor, stretch your legs, and start with advanced variations. Once again, imagine pulling your body upwards with the string, lengthening your spine. Tighten your stomach and relax your shoulders. If you are sitting on the floor, try to press your feet into the mat below. Maintaining this position, bend your elbows and hold the kettlebell close to your chest, holding the kettlebell away from you and extending your arms at shoulder height.
Hold for a few seconds, then return to starting position. Move with control and challenge yourself to hold the weight extended away from you for longer. If you want to use other equipment, it's also worth learning how to do a Pallof press in the standard variation.
Try this 3-move kettlebell seated ab workout.
Once you get used to the movements, give this training a try.
AMRAP (as many rounds as possible) x 15 minutes:
- Kettlebell seated wood chop x 20 reps (10 reps per side)
- Kettlebell seated leg lift x 20 reps
- Kettlebell Paloff Press x 20 reps
trainer tips
Sam Hopes
Sam is a trainer and senior fitness writer for Tom's Guide.
Start with the wood chop, doing 10 reps on each side, then move on to the leg lift, and finally the Pallof press, doing 20 reps on each side. Complete as many rounds as possible in 15 minutes. Take breaks as needed, but try to lift a weight that allows you to perform 10 repetitions without interruption and complete each set of 20 in no more than three separate attempts.
For example, if you can't finish every five reps of the Pallof press without stopping, you're lifting too heavy for this workout.
Avoid repeats by choosing a very light weight and make the last few reps of each exercise difficult to complete. You can use this as a core finisher or a standalone workout. Remember to adjust the intensity to suit you and your fitness level. I completed this session using 12kg weights for guidance.
