Kettlebells can save you time at the gym by combining cardiovascular exercise and strength training into one, says the American Council on Exercise. Exercising with the heavy iron orbs with attached handles can be dangerous if not performed properly, so have a certified kettlebell trainer show you proper technique for abdominal exercises.
Halo
The kettlebell halo uses a single weight to tone and strengthen your core muscles of your abdomen and lower back with a simple movement. Start with your feet spaced shoulders-width apart, and hold a single kettlebell in front of your chest with your elbows bent. Maintain the bend in your elbows as you raise the weight above your head. Slowly move the kettlebell in circles above your head, as if you were tracing a halo shape. Reverse directions after six to eight repetitions.
Side Bends
Side bends work your main abdominal muscles and obliques. While traditionally performed with dumbbells, kettlebells can be substituted because of their handle placement. Stand with your feet hips-width apart, and hold a kettlebell at your side with one hand. Place your other hand on your waist for stability. Keep your back and head straight as you exhale and bend at the waist, lowering the kettlebell as far as you can. Slowly return to the starting position on an inhalation. Switch sides to work the obliques on the other side of your body.
Figure Eight
The figure eight exercise works you abdominal muscles as well as your shoulders and hamstrings. Stand with your feet placed a bit wider than shoulders-width, and place a single kettlebell between your legs. Keep your back straight as you push your pelvis backward to bend and pick up the kettlebell with one hand. Pass the weight back through your legs to your other hand. Bring the weight around your leg, and pass it back to the first hand through your legs. One complete repetition should create a figure eight pattern.
Windmill
The kettlebell windmill works the back of your legs, shoulders, triceps and abs in one exercise. The movement involves an overhead press, so avoid this exercise if you suffer from shoulder pain or injury. Start with your feet shoulders-width apart, and place a kettlebell in front of your right foot. Push your hips down and back as you bend your knees to grab the weight with your right hand. Push up through your legs explosively as you bring the kettlebell up to your shoulder with your palm facing forward. Press the weight directly overhead. Carefully bend to your left, reaching toward the floor while keeping your right arm extended. Once you can touch the ground with your left hand, reverse the movement back to the starting position. Switch sides.
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