5 Kettlebell Exercises For The Core

Unlike many other free weights, kettlebells constantly engage your core muscles. They’re also very effective at blasting through body fat. This makes them one of the best tools out there for developing a set of strong, solid abs. While almost every kettlebell movement engages your core muscles, there are some specific movements that primarily target your core muscles and maximize the muscle strength and tone of your midsection. In this article we’ll be focusing on these movements and listing 5 of the top kettlebell exercises for the core.

When choosing the kettlebell weight you’re going to be using for these movements, use the criteria listed below:

For Muscle Size & Strength: Choose kettlebells that you can perform between 4-8 reps of the exercise with.

For Muscle Endurance & Tone: Choose kettlebells that you can perform between 12-16 reps of the exercise with.

For A Combination Of The Above:Choose kettlebells that you can perform between 8-12 reps of the exercise with.

Exercise 1 – Kettlebell Figure 8

The kettlebell figure 8 targets your oblique muscles but also works your arms, shoulders and lower back. In addition to this, it boosts your balance and coordination. To perform the kettlebell figure 8, follow the instructions below:

Grab a kettlebell with your left hand, then stand with your feet a shoulder width apart and bend your knees slightly.

Swing the kettlebell between your legs, then reach behind your right leg with your right arm and grab the kettlebell with your right hand.

Swing the kettlebell around your right leg so that it is in front of your body.

Swing the kettlebell back through your legs, then reach behind your left leg with your left arm and grab the kettlebell with your left hand.

Swing the kettlebell around your left leg so that it is in front of your body.

Repeat steps 2-5 for your chosen number of reps.

Click Here For A Video Demonstration Of The Kettlebell Figure 8

Exercise 2 – Kettlebell Halo

The kettlebell halo engages many of your core muscles and also helps to loosen up your shoulders. It’s a great exercise for both warmups and focused core workouts. To perform the kettlebell halo, follow the instructions below:

Grab a kettlebell by the horns and hold it upside down in front of your chest, then stand up straight with your feet a shoulder width apart, making sure that your elbows are tucked into the sides of your body.

Lift the kettlebell above your left shoulder, then rotate it around the back of your head, above your right shoulder and back to the front of your chest.

Lift the kettlebell above your right shoulder, then rotate it around the back of your head, above your left shoulder and back to the front of your chest.

Repeat steps 2-3 for your chosen number of reps.

Click Here For A Video Demonstration Of The Kettlebell Halo

Exercise 3 – Kettlebell Russian Twist

The kettlebell Russian twist is an excellent exercise that fully engages your oblique muscles and also works your abs and lower back. To perform the kettlebell Russian twist, follow the instructions below:

Sit on the floor next to a kettlebell with your heels on the floor and your knees bent slightly.

Grab the kettlebell handles and curl the kettlebell up toward your chest, making sure that your elbows are tucked into the sides of your body.

Lean back slightly to tighten your abs, then twist your torso to the left and lower the kettlebell down to waist height.

Twist your torso to the right and at the same time, lift the kettlebell back up to your chest and then lower it down to waist height.

Twist your torso to the left and at the same time, lift the kettlebell back up to your chest and then lower it down to waist height.

Repeat steps 4-5 for your chosen number of reps.

Click Here For A Video Demonstration Of The Kettlebell Russian Twist

Exercise 4 – Kettlebell Slingshot

The kettlebell slingshot (also known as the ‘around the body pass’ or ‘around the world’) is another exercise that’s great for both warming up and targeted core workouts. To perform the kettlebell slingshot, follow the instructions below:

Grab a kettlebell with both hands and stand up straight with your feet a shoulder width apart.

Take your right hand off the kettlebell and use your left hand to swing the kettlebell around your body and behind your back in a counterclockwise motion.

As the kettlebell reaches your back, transfer the kettlebell from your left hand to your right hand and use your right hand to swing the kettlebell around your body and in front of your legs.

As the kettlebell reaches the front of your legs, transfer the kettlebell from your right hand to your left hand and swing the kettlebell around your body and behind your back.

Repeat steps 3-4 for your chosen number of reps.

Bring the kettlebell in front of your legs, grab it with your right hand, then swing the kettlebell around your body and behind your back in a clockwise motion.

As the kettlebell reaches your back, transfer the kettlebell from your right hand to your left hand and use your left hand to swing the kettlebell around your body and in front of your legs.

As the kettlebell reaches the front of your legs, transfer the kettlebell from your left hand to your right hand and swing the kettlebell around your body and behind your back.

Repeat steps 7-8 for your chosen number of reps.

Click Here For A Video Demonstration Of The Kettlebell Slingshot

Exercise 5 – Kettlebell Swing

The kettlebell swing is one of the most popular kettlebell movements. The simple but effective swinging motion works your entire body and places particular emphasis on your abs. It also develops your agility, cardiovascular fitness and muscular endurance. To perform the kettlebell swing, follow the instructions below:

Stand with your feet a shoulder width apart and place a kettlebell on the floor between your legs.

Bend your legs slightly, then reach down with both arms and grab the kettlebell handle.

Straighten your legs and lift the kettlebell of the floor.

Bend your legs slightly, then swing the kettlebell back between your legs.

Reverse the motion, straighten your legs and swing the kettlebell forward up to chest height, making sure that you keep your back straight.

Repeat steps 4-5 for your chosen number of reps.

Click Here For A Video Demonstration Of The Kettlebell Swing

Summary

Once you start working your core muscles with kettlebells, you’ll notice that they feel much stronger and more stable after just a few weeks. You’ll also find that they start to appear flatter, more toned and more defined. To ensure that you enjoy consistent improvements with these 5 kettlebell exercises for the core, make sure that you have at least 1 day of rest between each workout and are increasing the weight of your kettlebells every 1-2 weeks.

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