Russian bodybuilders developed kettle balls, otherwise known as kettlebells, in the early 1700s. Today, these cast iron cannonballs with handles are used to combine cardiovascular and strength training into one quick 20-minute workout. The American Council on Exercise reports that kettle ball routines provide a significantly higher-intensity workout than standard resistance training. To rev up your heart rate, burn calories and tone your abs, perform kettle ball exercises at least two to three times a week.
Kettle Ball Windmill
A beginner-friendly exercise, the kettle ball windmill targets your abs, hips, back and shoulders. Miss Beaver, creator of "Kettlebell Revolution DVD," suggests starting with an 8- to 12-lb. weight. Holding a kettle ball in your left hand, stand with you feet hip-with apart and your right arm at your side. Swing the kettle ball up to your shoulder, and then extend it straight up toward the ceiling. Your elbow should be straight and the kettle ball should rest on the back of your forearm. Turn your toes out to the right, and bend at the waist to touch your right toes with your right hand. Complete five repetitions, and then switch to the opposite side.
Kettle Ball Figure 8
The kettle ball figure 8 targets your obliques, the muscles located along the sides of your abdomen, to shrink your love handles and cinch in your waist. To perform the exercise, place a kettle ball on the floor between your legs. With a straight back, poke out your butt and bend your torso at the waist. Pick up the kettle ball and pass it from hand to hand through your legs in a figure 8 pattern.
Turkish Half Get Up
The Turkish half get up works your abdominal muscles and tones your arm muscles. Lie flat on the floor with your right knee bent and your left arm at your side. Holding the kettle ball with your right hand, bend your elbow, and then extend your arm toward the ceiling. Tighten your abs and push with your left arm to curl your back to an upright position. Hold for two seconds, and then slowly return to the start position.
Renegade Row
One of the most challenging kettle ball exercises for the abs, the renegade row also targets the chest, back, arms and legs to give you a full-body workout. To begin the exercise, mimic a push up position. Place your kettle balls in your hands so that they are shoulder-width apart. Keeping your arms and back straight, press into the right kettle ball. Slowly raise the left kettle ball toward the middle of your abdomen, keeping your elbow into your body. Slowly lower the kettle ball, and repeat with the opposite hand. Due to the difficulty of this exercise, start with light weights, perform five lifts with each arm and gradually work up to 10.
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