Kettlebell Abdominal Exercises

The kettlebell is a heavy iron orb with a handle, developed in Russia in the 1700s for strength, balance and flexibility training. Kettlebell workouts have gained popularity in the West as a way to combine cardio and strength training into a single workout session. The American Council on Exercise recommends mastering the technique of each exercise with lighter weights first to prevent injury. Perform each exercise two to three times per week.

Windmill

The windmill is a beginner-friendly kettlebell exercise that works your abs, obliques, hips, back and shoulders. Missy Beaver, creator of the "Kettlebell Revolution," recommends starting with an 8- to 12-pound weight. Stand with your feet shoulder-width apart with a kettlebell in your right hand. Keeping your left hand at your side, raise the kettlebell up to your shoulder. This will be your starting position. Turn your feet 45 degrees toward the left, and extend the kettlebell above your head. Look toward your right hand as you lean forward to touch your left toes. Slowly bring your torso back to the starting position. Beaver suggests performing five repetitions per side.

Halo

The kettlebell halo, recommended by ACE, targets the core muscles of your stomach and lower back. Start with your feet hip-width apart holding a single kettlebell at your chest with both hands. Pull your shoulders back and engage your abdomen. Slowly raise the kettlebell above your head, and use it to trace six to eight halo-like circles around your head. Reverse for six to eight more repetitions. Keep your abdominal muscles contracted and your elbows slightly bent throughout the movement.

Figure Eight

The figure eight with a kettlebell works your abs and obliques as well as your hamstrings. Stand with your feet a bit wider than shoulder-width apart with a kettlebell placed between your legs. Keep your back flat as you push your hips back and down into a squatting position with your knees partially bent. Pick up the kettlebell, and pass it back and forth between your hands in a figure-eight movement through your legs. Perform six to eight repetitions in one direction, then reverse for six to eight more repetitions.

Turkish Half Get-Up

The Turkish half get-up works your core ab and back muscles as well as your shoulders, says the ACE. Lie on your back with your right knee bent and a kettlebell next to your right shoulder. Grip the handle on the kettlebell, and slowly extend your right arm toward the ceiling. Contract your abs as you push off your left hand, bringing your torso into an upright seated position. Hold for a moment, and slowly return to the floor. Repeat six to eight times for each arm.