Kettlebell Exercises For The Abs, Arms And Back

Kettlebells are a popular alternative to barbells or dumbbells. Whereas barbells center the weight within your hand, holding a kettlebell is more like lugging a heavy bucket; the weight isn't centered at the handle. The orientation makes it possible to involve them in a range of swinging, lifting and pulling exercises. If you're looking for a way to strengthen muscles, kettlebell exercises can tone and build a range of muscle groups, including the abs, arms and back.

For the Abs

To work your abdominal muscles, practice the Turkish Half Get-up, which targets your abs as well as your shoulders. Start the exercise by lying on the floor, right leg bent with the foot flat on the floor and the kettlebell on the ground, close to your right shoulder. Take the kettlebell into your right hand, using both hands if necessary to get it off the floor. Hold your right arm at your side, bent at the elbow, letting the kettlebell rest against the back of your right forearm. For the exercise, gently extend your right arm upward, exhaling as you go, and contracting your abdominals. Push off your left arm to curl your upper torso upward to a seated posture. Extend the movement, leading with your elongated right arm, until your rear is fully off the floor. Balance with both feet and your left hand.

For the Arms

If you're looking to work your arms, try the Kettlebell Shoulder Press, which focuses on the shoulders and the triceps. From a standing position, hold a kettlebell in your right hand and bend your elbow so that the kettlebell sits just above your right shoulder. Your elbow should be closer to the center line of your body than your right hip. For women, if your breasts restrict you from holding your arm in this position, shift your hips to the right and keep your bent arm in line with your right hip. From the starting position, extend your right arm up, straightening it at the elbow. Throughout the movement, the kettlebell should rest against the back of the forearm and wrist as you lift.

For the Back

In tandem with an ab workout, it's a good idea to strengthen your back muscles. Perform the Kettlebell Deadlift to work your back along with your quads and glutes. Stand with your arms at your sides and place a kettlebell next to each foot. Contract your core muscles to stabilize your lower body and squeeze your shoulder blades together, keeping this core position throughout the movement. Push your hips backward and bend your knees forward, moving your body downward until your hands can grasp the kettlebells. Exhale as you raise your body, kettlebells in hand.

A Combination Exercise

Many kettlebell exercises work multiple muscle groups. The Kettlebell Swing uses the lower and upper back as well as the abs and leg muscles. Start in a standing position with the kettlebell on the ground, between your feet. Grip the weight with both hands and lift it off the ground. Keep your back flat as you swing the kettlebells forward, extending your hips and knees into an upright standing position. Let the kettlebell swing back downward, as far past your legs as it may go.