There are many Kettlebell Ab Workout exercises some are defined specially for the abs and others will affect the whole body. This is the best tool you can use to reveal your abs and getting ripped strong and stable core. The fact that this exercises use multiple muscle groups at the same time, which sends your body into fat-torching mode. By using this equipment you can burn 300 calories in just 20 minutes.
Get Started With Kettlebell Ab Exercises
If you are a beginner start with a lighter kettlebell 10 to 15 pounds are enough until you can manage proper form throughout each exercise. Once you feel comfortable with kettlebell, don’t be afraid to increase the weight. To get the foremost out of your abs workout, it’s not about lifting heavy weight or completing a high volume, but more about executing slow, controlled functional movements with less weight and reps to ensure perfect form.
Total Time: Up to 15 minutes to 20 minutes.
How it works: Do one set of the prescribed number of reps of each exercise. After you finish the last move, start back at the primary move and repeat. Perform as many rounds of the circuit as you’ll in 20 minutes while maintaining proper form. Rest as needed, but keep it moving.
Do not Skip The Warm-up
Warmup is really important to get into any exercise. Even though we are focusing on lifting of the kettlebell which involves a lot of shoulder mobility , strengthening the core and abs. But doing 5-10 minute warmup like cardio , crunches and plank will help you to burn more calories easily.
1. Kettlebell Turkish Get Up
The Turkish get up looks very simple but trust me its one of the most challenging exercises that gives you long lasting abs. It is a go to full body workout that engages the entire body specially the core. It’s the exercise that teaches you how to lift. This exercise gives you body awareness and control.
Step By Step Instructions
Roll onto your back and hold the kettlebell up together with your right arm.
Position your legs in order that they form a 45-degree angle together with your body. Keep your right leg bent and your right foot flat to the ground .
Then place your left arm out at a 45-degree angle for support when you push off from the ground.
Push off to your left together with your right foot, keep the kettlebell up and press your left elbow into the ground .
Lift your left leg up pull it to your self underneath yourself. Then lower yourself to your left ankle.
Now get up whilst pressing your right foot into the ground to face . Keep your elbow locked wrist straight and with hand make a grip on kettlebell.
2. Kettlebell Russian Twist
This exercise targets your abs and obliques area. The best way to perform this exercise is to make sure your lower body is close to your upper body try to make a v shape of your body.
With this type of exercise Try not to do this every single day to get your abs. In fact it’s not necessary to do abdominal training every day.
Steps to be followed
Start with the kettlebell in a seated position on the floor, with your legs bent in front of you. Put the kettlebell just above the outer side of one of your hips.
Look forward throughout the move, keep your feet off the ground and your core braced.
Pull the bell across your body until it’s just above the outer side of your other hip. Rotate the form of your core and not just your arms.
Perform this side to side rotation of the upper body . Do as many reps as possible.
3. Kettlebell Windmills
Kettlebell Windmills is another good over all body exercise using the bell. Just like the Turkish get up it helps to improve the mobility and stability of the shoulders and hips.
The Windmill is a great kettlebell ab workout. In particular it’s a great obliques exercise as the obliques get targeted as you rotate your body during the downward movement as well as when you return to the up word position.
Steps you need to know
Start with you right foot directly underneath your hip and your left leg slightly out, with a load held with in the right hand overhead.
Lean back heel pushing the hip out, raise the hand keeping it straight. focus on the top hand.
Keep both legs straight as you taking the bottom hand over the knee towards the floor.
Drive back up to the top position and ensure that you straighten the body.
4. Kettlebell Sit-Up
Kettlebell exercise is not only great for abs back and your hips. It’s a wonderful exercise to strengthen up your core and muscles. If you want to do this exercise perfectly hold the kettlebell tightly and not let the weight on your body.
Do this exercise slowly with the control to get the maximum benefit.
Hold the kettlebell between both hands and lie on your back.
Place your feet firmly on the bottom and bend your legs. this may help stablise your lower body.
Curl up your body while lifting the kettlebell up to the ceiling. Exhale as you lift up.
Keep your back straight.
Slowly down yourself lower whilst holding the kettlebell straight up.
Summary The kettlebell ab workout is the best tool you can use to reveal your abs and getting ripped strong and stable core. The fact that this exercises use multiple muscle groups at the same time, which sends your body into fat-torching mode.
Frequently Asked Questions
There are some questions related to kettlebell ab workout are as follows:
Q1. Are kettlebells good for abs?
Kettlebell are really good for abs. Exercises like kettlebell Turkish get up , kettlebell Russian Twist, Kettlebell sit up , kettlebell Windmills are the best exercise to burn calories fast.
Q2. Does kettlebell burn belly fat?
After doing 10 to 15 minutes of warmup then using kettlebell in your exercises can burn calories and reduce belly fat easily.
Q3. What happens when you do 100 kettlebell swings a day?
Although the main benefit of the 100 kettlebell swings a day weight loss program is burning fat, the workout offers far more benefits. This is because the kettlebell swing is an all-round fitness workout, much like a cross between circuit weight training and running.
Q4. Is 20 minutes of kettlebells enough?
Yes 20 minutes of work out using kettlebell in your exercises can be enough and easily burn 300 calories. if you’re brand new to working out it’s a good idea to start with three shorter workouts or just one of 20 minutes.
There are many Kettlebell Ab Workout exercises some are defined specially for the abs and others will affect the whole body. All the exercises which are mentioned above are really helpful to strengthen up the core and abs.
If you are a beginner start with a lighter kettlebell 10 to 15 pounds are enough until you can manage proper form throughout each exercise. Once you feel comfortable with kettlebell, don’t be afraid to increase the weight.
Warmup is really important to get into any exercise. Even though we are focusing on lifting of the kettlebell which involves a lot of shoulder mobility , strengthening the core and abs. Do 10 to 15 minutes warmup to get into the form.