If you want to strengthen your core, forget doing crunches and try kettlebell windmills. Like any other muscle, the abdominals need to be overloaded with progressive weight and more difficult exercises. With kettlebell windmill exercises, you can stress your core safely with weight and work your abs in a new, challenging manner.
High Windmills
The high windmill is the traditional kettlebell windmill exercise. Hold a kettlebell in your right hand and snatch it overhead. Keep the right arm locked and vertical. It should stay perpendicular to the ground throughout the exercise. Position your feet at a 45-degree angle away from your right arm. Push your hip out to the right bringing your torso forward. Keep your back straight and look up at the kettlebell at all times. Your left arm reaches toward the ground as you lower your body. Stop the motion when your left hand touches the ground. If you are a beginner, you may not be able to go this low. Do not force it. Go as low as is comfortable. Over time, you will be able to go lower. Reverse the motion by pulling your hip back in and standing up. Complete all repetitions on one side, then switch.
Low Windmills
Low windmills are good for beginners. You hold the kettlebell in the lower arm making the exercise less challenging than a high windmill. Hold the kettlebell in your left hand, hanging in front of your left leg. Position your right arm overhead. Keep the right arm locked and perpendicular to the ground at all times. Your feet are at a 45-degee angle, pointing to the left. Push your right hip back, lowering your upper body toward the ground. Maintain a straight back and always look up toward your right hand. Drop your torso until the kettlebell almost touches the floor. Pull your hip back in and return to a standing position.
Double Windmill
You will need two kettlebells for this combination windmill exercise. Hold one kettlebell in each hand. Snatch the right kettlebell overhead. As in all kettlebell windmill exercises, keep your right arm locked and perpendicular to the ground. Look up toward the right kettlebell throughout the exercise. The left kettlebell hangs in front of your left thigh. Position your feet at a 45-degee angle away from your right arm. Keeping your back straight, push your right hip back and lower your torso toward the ground. Continue the motion until the left kettlebell almost touches the ground. Reverse the movement and stand up. Complete all reps in this manner than switch sides.
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