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7 Best Kettlebell Ab Exercises to Strengthen Your Core Muscles

by Greg Brookes

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7 Best Kettlebell Ab Exercises to Strengthen Your Core Muscles

There are many kettlebell ab exercises, some are designed specifically for the abs whereas others affect the abs indirectly.

When choosing kettlebell abdominal exercises it is important to ensure that you don’t leave your abs totally exhausted before performing a workout where you will need your abs to protect your spine.

So as a general rule ensure that you complete your specific kettlebell abs exercises at the end of your workout.

Here is my list of favourite kettlebell ab exercises:

1 – Kettlebell Turkish Get Up

Kettlebell Turkish Get Up Exercise
Kettlebell Turkish Get Up Exercise

The Turkish Get Up is one of the most important kettlebell exercises that you can perform. Not only is it a full body exercise but it also helps to improve your mobility and stability of your joints as you perform the movement.

Getting good at the Turkish Get Up in the early stages of your kettlebell training will help you protect your body against future injury

The abs get targeted through various stages of the Turkish Get Up but in particular during the 1st few phases as you sit up from the lying down position. The kettlebell beginner can practice this 1st phase by just sitting up along the arm and then lying back down again.

Pay particular attention to the extended leg, you must keep the heel on the floor. Lifting the heel from the floor as you sit up means that you are using your hip flexors too much rather than your abs.

Also ensure that as you come back down from the seated position that you lie down slowly using your abs to resist the downward movement.

Here’s a video demonstrating the first half of the Turkish Get Up:

Related: Ultimate Guide to the Turkish Get Up


2 – Kettlebell Windmills

Kettlebell Windmill Exercise
Kettlebell Windmill Exercise

Kettlebell Windmills are another good all over body exercise using the kettlebell. Just like the Turkish Get Up they primarily improve your mobility and stability of your shoulders, and hips.

Getting good at the Windmill will help improve your hip mobility by loosening off your hamstrings and will also help mobilise and strengthen your shoulders.

Again the abs get a great workout during the Windmill. The obliques in particular get targeted as you rotate your body during the downward movement as well as when you return to the upright position.

The Windmill is a slow exercise so take your time, 5 seconds or more is a standard tempo for the exercise. Work on getting deep into the movement as you progress and keep that core nice and tight throughout the movement.

Related: Master the Kettlebell Windmill with 4 Logical Progressions


3 – Kettlebell Sit and Press

Kettlebell Sit and Press Exercise
Kettlebell Sit and Press Exercise

I’ve used this kettlebell ab exercise a lot during my kettlebell classes, and it is one of those great kettlebell ab exercises for beginners.

Not only will the abs get targeted throughout the movement but it also improves mobility through the hips and strengthens the shoulders. In fact most people really enjoy the shoulder workout that they get from this exercise.

10 best kettlebell workouts

The exercise starts with you lying flat on your back holding the kettlebell in both hands, you then sit up and press the kettlebell overhead. Try to combine the overhead press with the sitting movement.

Heels should stay firmly on the floor and legs are kept straight.

The 2nd half of the exercise on the way down is when you can really focus on those abs. Keep the abs tight and lower back to the floor slowly.

A good 5+ second descent is excellent.

Discover more: 7 floor based kettlebell core exercises


4 – Kettlebell Straight Arm Sit

Kettlebell Straight Arm Sit Exercise
Kettlebell Straight Arm Sit Exercise

The Kettlebell Straight Arm Sit is the natural progression on from the Sit and Press above.

The movement is very similar except the kettlebell is held in one hand only and the arm is kept straight throughout the kettlebell abs exercise.

Due to the extended arm the shoulder has to work hard to stabilise and the abs must work hard too due to the long lever.

Try to keep the arm vertical throughout the abdominal exercise.

Leaning the arm into the movement as you sit up will give you a mechanical advantage and you will notice yourself doing this as you get tired….this is the time to stop!

Learn more: 7 overhead static kettlebell exercises for injury-free shoulders


5 – Kettlebell Plank Row or Renegade Row

Kettlebell Renegade Row Exercise
Kettlebell Renegade Row Exercise

You can get a lot done using just this one kettlebell exercise. One of the great advantages is the ability to perform a horizontal row and work the back muscles (rhomboids especially).

The horizontal row is one of the movements that often gets neglected with kettlebell training but it is important to counteract all the sitting that so many of us do these days.

Performed  correctly the abs get a massive workout with this exercise.

It is important that you can perform a good ‘plank exercise’ before you progress onto this kettlebell ab exercise.

10 best kettlebell workouts

The main abdominal benefits come from preventing the hips from falling to the floor during the movement. If your hips fall too low then your back muscles will be over utilised so ensure you keep those hips up and core muscles tight.

As you row the kettlebell up and down your abs will also have to fight the rotation that is being caused by being supported by just one arm. This is tough on the shoulder just as much as it is on the core muscles.

Start with a very light kettlebell to begin and master the movement before increasing the weight.

Related: Master the renegade row with 5 progressions for beginners


6 – Kettlebell Deck Squat

Kettlebell Deck Squat Exercise
Kettlebell Deck Squat Exercise

I really like this kettlebell exercise and it’s one that many people have never seen or tried before.

The deck squat involves a regular deep squat followed by a bridge and then a sit up and stand.

You will need very good hip mobility in order to stand up from the hip bridge but the momentum of the kettlebell will certainly help you.

There are so many muscles used during this movement but the abs are definitely used during the bridge and sit up part of the movement. Practice should start with a very light kettlebell or even a medicine ball to start with.

You will actually find that this kettlebell exercise is easier using a weight than trying it without due to the momentum that it gives during the standing part of the movement.

Related: 7 Kettlebell Squats You Need to Know


7 – Kettlebell Lateral Swings

Kettlebell Lateral Swings Exercise
Kettlebell Lateral Swings Exercise

This is an advanced kettlebell exercise that is based upon the regular swing but the movement goes sideways rather then forwards and backwards.

I can’t emphasize enough how important it is to become a real expert at the regular kettlebell swing before moving onto this exercise.

Without good technique and form you risk hitting your knee with the kettlebell as it comes across the body so be super careful.

If however, you do get to the stage when you can comfortably perform this exercise you will get some huge ab benefits from performing the movement.

The Lateral Swing takes the kettlebell across the body thus rotating the midsection this then requires good core strength to both brake the movement at the top of the swing and then once again at the bottom of the swing.

Like with all exercise start off light and then build up to a heavier resistance as you master the movement and the body is better able to cope with the exercise.

Related: 4 Steps to Master the Kettlebell Swing for Beginners

Related: 7 Kettlebell Swing Workouts in Under 10 Minutes


Other Kettlebell Ab Exercises

Although these are 7 of my favourite kettlebell ab exercises there are many more.

The Kettlebell Swing, Clean, Snatch and Pistol Squat are all core intensive.

Your core and abs fundamentally attach your pelvis to your ribcage so any exercise that involves bending or extending at the hips will require good core control.

With kettlebell training being mostly full body movements the abs are used in practically all exercises that is one of the great benefits of using kettlebells but can ultimately be your downfall if you core/abs are not strong enough and able to deal with the load.

It is for this reason that you should always build up your kettlebell training slowly and allow your core muscles to develop along with everything else.

10 best kettlebell workouts

Have you tried these kettlebell exercises for abs? Which one is your favourite?

Related Posts:

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  • Top 7 Floor Based Kettlebell Core ExercisesTop 7 Floor Based Kettlebell Core Exercises
  • 5 Bodyweight Core Exercises Every Beginner Should Master5 Bodyweight Core Exercises Every Beginner Should Master
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Comments

  1. Jaki says

    May 6, 2019 at 2:52 pm

    I’ve just started exercising after 3 years being in a leg cast following 6 lots of ankle surgeries….I’ve searched the Internet for clear reading exercises and found this website to be the easiest to follow plus it explains what muscles are being used and what group of people it will suit plus videos and pictures…..I’m looking forward to seeing good results…I like i can do all these exercises in my own home….thank you. ..

    Reply
  2. Mark says

    May 5, 2019 at 4:53 am

    Great article Greg, will try them out today esp no.6!

    Reply
  3. Linette Lashly says

    October 11, 2018 at 7:28 pm

    I’m a Kettle bell instructor and want to thank Greg for the excellent exercises as well as the detailed Instruction. You detail to safety and form have never led me astray. Your videos are precise and detailed as well. Thank you for sharing your expertise.

    Reply
    • Greg Brookes says

      October 12, 2018 at 7:21 am

      My pleasure Linette, just let me know if I can help you with anything.

      Reply
  4. Cheryl Rodriguez says

    December 1, 2017 at 1:17 pm

    Great …. Ty…. Great videos!

    Reply
  5. Diane says

    July 9, 2017 at 7:00 pm

    Thank you for showing me some new exercises to try with my workout .I can’t wait to try these.

    Reply
  6. Kell says

    October 11, 2016 at 11:27 pm

    Some great new kettle bell exercises! I look forward to trying them out!

    Reply
  7. J says

    June 25, 2016 at 7:02 pm

    Very useful. I did not try any kettlebell exercises so far but I have every intention of doing it. Thank you so much

    Reply
  8. Robin Mondor says

    March 25, 2016 at 11:50 pm

    I love the addition of my kettlebell to my workouts. Your video’s are awesome.

    Reply

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Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...

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