Kettle bell training is different to other training regimes in the sense you are continuously moving a weight quickly so you have a cardiovascular workout plus a strength and bodybuilding session all in one. But unlike conventional training procedures; doing this exercise constantly engages your core which offers you a continuous abdominal workout.
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: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
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 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 you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists a 1 minute
Over head sit-up x 1 minute
Half ups 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: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
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 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 you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists a 1 minute
Over head sit-up x 1 minute
Half ups x 1 minute
Repeat all exercises 5 times.
About the Author:
if you're new to kettlebells you can gainrock hard abs doing this simple abdominal kettlebell workout routine for beginners
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