Everyone wants to have a great six-pack. Unfortunately abs are a difficult muscle to work out. Kettlebells are an excellent tool to do just that, and they can help you to transform your .
The kettlebell figure 8 is a great exercise for working the , particularly the , along with and coordination. The idea is to move the weight in a figure 8 motion around both , exchanging the weight from hand to hand. Take your time with this move and practice slowly to avoid dropping the weight. Concentrate on firing the obliques as you rotate from side to side.
- Begin holding a medium-heavy kettlebell in the right hand with feet hip-width apart.
- Lower into a and bring the weight between the legs, grabbing onto the handle with the left hand behind the left leg.
- Circle the weight around, again bringing it between the legs and grabbing onto it with the right hand behind the right leg.
- Continue moving the in a figure 8, exchanging it from hand to hand, for 1-3 sets of 8-20 reps.
Stand straight with your feet shoulder-width apart. Hold a kettlebell in one hand. Start with your right hand and lean your torso to the right. Allow your arm to slowly drop towards the floor. About halfway, slowly return to the upright position. Repeat 8 to 12 times before switching hands. Perform 3 sets with a 60-second rest in between each set.
“Turkish” Get-Up (TGU)
The TGU is an outstanding drill for the entire body and great for your and core muscles. Start with a kettlebell in one hand and lie down on your back. Lift the kettle ball up so that your arm is comfortably locked. Now roll over to the other side of your body (the side with your free hand) and sit up into a squat. All of this should be done while still holding up the kettlebell. From the squat position, slowly stand. Repeat this in reverse until you’re again on your back. Perform 8 to 12 times before switching hands. Perform 3 sets with enough rest in between to allow you to catch your breath.
Press a kettlebell with your right arm over your head. Keeping the kettlebell and arm locked in place, push your right hip out. Lower yourself until you can touch the floor with your other hand. Make sure your torso is facing your right side.
Kettlebell 2-Hands Anyhow
With two kettlebells, squat as low as possible raising one hand above your head with arm locked, and the other kettlebell curled to your chest. Explode up to a standing position with both kettlebells extended above your head.
Some of the above kettlebell ab exercises will work not only your abdominal muscles but other supporting muscles such as your and . Make sure to your body very well before you start any kettlebell routine.