Kettlebells are not only effective for strength training nearly every part of your body, they also can be used to improve your cardiovascular fitness. Many kettlebell exercises focus on total body training, but several put particular emphasis on the abs. Perform these exercises on three nonconsecutive days a week to strengthen and condition your core.
Farmer's Walk
The farmer's walk is an excellent way to work your oblique muscles, and the kettlebell is the ideal tool to use. Hold a kettlebell in your right hand. Walk 100 yards while using your left obliques to hold your torso upright. Transfer the kettlebell to your left hand, and repeat the walk. Use a kettlebell that is heavy enough to challenge your body throughout the exercise.
Double Crunch
Work your entire abdomen with the double crunch. Lie face-up on the floor with your arms and legs fully extended. Place a kettlebell behind your head. With your arms straight, grasp the handle of the kettlebell with both hands. Begin with the kettlebell resting on the floor. Keeping your arms straight, lift the kettlebell off the floor while simultaneously raising your legs. Bring your arms and legs together by crunching your abs. Slowly lower back to the starting position.
Half Getup
The half getup challenges the majority of your abs simultaneously. Lie face-up on the floor with your right leg extended and your left leg bent with your foot flat on the floor. Hold a kettlebell in your right hand with your arm extended in the air so that the kettlebell is above your head. Place your left arm flat on the floor. Contract your abs to lift your torso off the floor while holding the kettlebell above your head throughout the movement. Complete the desired number of repetitions, then repeat the exercise with your other side.
Kettlebell Swing
This exercise provides an effective total body workout while strengthening your abs. Stand with your feet shoulder-width apart, and place a kettlebell between and behind your feet. Bend your hips and knees to lower into a squat. With straight arms, grasp the kettlebell with both hands. From the squat position, swing the kettlebell forward and up by pushing quickly upward with your hips. Allow the kettlebell to continue upward until your arms are straight above your head and your body is fully extended. From this point, bring the kettlebell down and back between your legs as you return to the squat position and prepare for another repetition.
References
- "Essentials of Strength Training and Conditioning, Third Edition"; National Strength and Conditioning Association; 2008
- ShapeFit: Kettlebell Exercise Guides -- Swing Clean
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