In a literal abyss of here-today, gone-tomorrow fitness trends, kettlebells have proven that they’re here to stay. Not only do they work your entire body — and help you burn calories, too – but they can also fire up your abs when used right.
Is a 20 minute kettlebell workout enough?
The core works incredibly hard during kettlebell workouts abs | Strong And Fit because you’re going up against off-balanced unilateral loads, and that can make your abs stronger than when they’re used to moving heavy weights on their own. This will not only improve your ability to perform bigger deadlifts and squats, but it will also boost your overall strength.
Exercise 1: Hinge Sideways with a Kettlebell
Start in a high plank position with wrists under shoulders and a kettlebell placed next to your left hand. Maintain this position, and draw your shoulder blades back and down to prevent hunching over.
Holding the kettlebell in your hand, extend that arm overhead while keeping your eyes on the bell. Pop your right hip out and hinge sideways with a neutral spine, as far as you can pain-free, then press the bell back up to the ceiling.
Exercise 2: Row the Kettlebell Up and Down
Starting in a standing position, grab the handle of a kettlebell firmly with both hands. Bend at the knees and hinge forward with a neutral spine.
Using your core, pull the kettlebell through your legs in a ‘hike-through’ motion (like you would if you were hiking a football to the quarterback).
Once you’ve reached full extension at the hips and back, return with control to the start position and repeat. This movement is best performed for 20+ seconds, but you can go as long as you can while still activating your core.