Kettlebell training offers a multitude of exercises that target your abs, with some specifically aimed at strengthening the core, while others engage the abs as part of a more integrated full-body workout.
It’s critical to approach kettlebell ab exercises strategically in your workout routine. Avoid overworking your abs to the point of exhaustion before tackling exercises that demand a strong core for spinal support.
As a best practice, save your focused ab exercises for the end of your training session, ensuring your core is fresh and able to stabilize your spine during the rest of your workout.
Here are my top 7 kettlebell exercises that effectively target the abs, along with a suggested workout routine:
7 Kettlebell Exercises for Abs
- Kettlebell Turkish Get-Up
- Kettlebell Windmills
- Kettlebell Sit and Press
- Kettlebell Straight Arm Sit
- Kettlebell Renegade Row
- Kettlebell Deck Squat
- Kettlebell Lateral Swings
Below, I’ve broken each exercise down into more detail:
1. Kettlebell Turkish Get Up
The Kettlebell Turkish Get Up is a dynamic, full-body exercise that challenges and improves your strength, flexibility, and coordination. Originating from ancient Turkish military training, it’s not only steeped in history but also renowned for its many benefits.
Engaging practically every muscle in the body, it boosts overall strength and stability, enhances athletic performance, and even improves posture. Its unique and complex movements act as an assessment of your overall mobility and strength, pointing you in the direction of what areas require improvement.
Muscles Engaged
- Obliques and rectus abdominis
- Shoulders (stabilisers)
- Forearms (grip strength)
- Glutes
- Hamstrings
- Quads
- Hip flexors
How to Perform It
- Start Position: Lie flat on your back holding a kettlebell in your right hand straight up towards the ceiling, with your right knee bent and your left arm and leg flat on the floor.
- To Elbow: Pressing the kettlebell upwards, lift your torso off the ground, leaning up and on to your left elbow.
- To Hand: Transition from your elbow to placing your left hand firmly on the floor, keeping your arm straight to lift your chest higher.
- High Bridge: Push through your right foot and left hand lifting your hips high into a bridge. Your left leg remains straight.
- Lunge Position: Sweep your left leg under and behind you to come up onto your knee, establishing a kneeling lunge position.
- Stand Up: Push through your right foot to stand, keeping the kettlebell raised above.
- Reverse: Carefully reverse the sequence to return to the starting position.
Additional Tips
Beginners should start with a light kettlebell or no weight to learn the technique, then gradually increase the weight as they get stronger. The exercise usually involves 3-5 sets, with 1-2 repetitions on each side, emphasizing a slow, controlled tempo. The Turkish Get-Up focuses on precision rather than speed.
Initially, practising without weight or using a light object like a water bottle is advisable. For a more advanced challenge, add a 2-3 second pause at each key position to enhance strength and stability.
My personal clients often find issues with the Turkish Get-up on the same side as they struggle with the single-leg deadlift. This difficulty is usually due to the cross-body core sling system that attaches from the opposite shoulder to the hip. Improve one of these exercises, and you will improve both of them!
Watch a video of me guiding you through the first half of the Turkish Get Up:
Learn much more: Ultimate Guide to the Turkish Get Up
2. Kettlebell Windmills
The Kettlebell Windmill is a dynamic exercise that is as fun as it is effective. It combines the elements of stability, strength, and flexibility while targeting multiple muscle groups in one fluid motion. It’s not just an exercise. It’s a skill that reflects the harmony of movement and control.
This compound move is beneficial for increasing core strength, improving shoulder stability, and enhancing flexibility. With the impressive ability to carve out a strong midsection while also contributing to your overall mobility, it becomes an intriguing and valuable addition to any fitness routine.
Muscles engaged
- Obliques
- Shoulders (stabilisers)
- Hamstrings
- Glutes
- Lower back
- Quadratus lumborum
How to perform it
- Begin by standing with feet shoulder-width apart, holding the kettlebell in your right hand.
- Press the kettlebell overhead, locking your arm and keeping your eyes on the weight.
- Turn your feet slightly outwards towards your left at about a 45-degree angle.
- Shift your weight onto your left leg, keeping a slight bend in the knee.
- Push your hips towards the right, creating a hinge, as you lower your torso and reach down towards your left foot with your left hand.
- Keep your right arm extended overhead and your eyes on the kettlebell.
- Lower as far as your flexibility allows without losing form, aiming to touch your left foot or shin with your left hand.
- Pause at the bottom, engage your core, and reverse the movement to return to standing.
- Repeat for the desired number of reps before switching sides.
Additional tips
Beginners should use a light kettlebell or none to learn the technique, then increase weight as skill improves for more challenge.
Typically, perform 1-3 sets of 5 reps per side, with a slow descent, brief pause at the bottom, and controlled return, focusing on quality over speed.
Newcomers to the Kettlebell Windmill may start without weight or with weight in the lower hand, while advanced users can increase the difficulty by using a kettlebell in each hand, one overhead and one held down below.
My clients enjoy performing 5 reps of the windmill on each side as a nice warm-up for the hips, shoulders, and core muscles. Keeping the one leg straight and reaching for the opposite toe is a great flexibility challenge.
Watch me performing the kettlebell windmill in the video below:
Learn lots more: Master the Kettlebell Windmill with 4 Logical Progressions
3. Kettlebell Sit and Press
The Kettlebell Sit and Press cleverly integrates the effectiveness of a sit-up with the power of an overhead press. This exercise not only targets your core muscles but also enhances your shoulder strength and increases hip and thoracic mobility.
As a part of your fitness routine, it doubles up by improving muscle integration and coordination, making it an excellent addition to any workout routine aimed at developing shoulder strength, mobility and a chiselled core.
Muscles Engaged
- Abdominal muscles (upper and lower abs)
- Obliques
- Deltoids
- Triceps
- Hip flexors
How to Perform It
- Starting Position: Begin by lying flat on your back with legs straight, holding a kettlebell with both hands on your chest.
- The Sit-Up: Slowly sit up, keeping your legs straight and pulling up slowly without reaching with your head.
- The Press: As you rise, press the kettlebell up and overhead in a smooth motion, locking your arms at the top.
- Return to Starting Position: Lower the kettlebell back to your chest as you slowly roll down to the lying position, controlling the movement to engage your abs. A good 3+ second descent is excellent.
Additional Tips
Perform 2-4 sets of 8-12 reps with a challenging yet manageable kettlebell. Ensure a steady, controlled tempo, taking 2-3 seconds to sit up and press the kettlebell overhead, pausing, then 3-4 seconds to return to the start.
Beginners should start light or without a weight to master the technique before combining the sit-up and press. To increase difficulty, try pressing with one arm to better work the obliques and improve coordination. Always maintain proper form, keeping the core engaged and avoiding lower back arching, to prevent injuries and maximize core engagement.
Many of my clients suffer from tight hamstrings, so keeping their legs straight throughout the exercise is difficult. If you struggle with this, bend your knees slightly to allow a more comfortable movement.
Watch me demonstrate this fun core and shoulder exercise below:
Discover much more: 7 floor based kettlebell core exercises
4. Kettlebell Straight Arm Sit
The Kettlebell Straight Arm Sit is an effective movement that advances on from the sit and press exercise by incorporating a kettlebell held with a straight arm, enhancing the challenge and benefits.
This exercise is not only about building abdominal strength; it significantly improves shoulder stability, core control, and coordination, making it a multipurpose movement.
Muscles Engaged
- Abdominals (rectus abdominis)
- Obliques
- Shoulder stabilisers
- Hip flexors
How to Perform It
- Begin by lying flat on your back with your legs straight and a kettlebell in one hand.
- Press the kettlebell directly above the chest with a straight arm, locking the shoulder into place to provide stability.
- Keeping your gaze on the kettlebell and your arm locked straight, engage your core to lift your torso up towards a seated position.
- Continue to lift into a sit-up position with the kettlebell remaining directly above you, arm straight throughout.
- Slowly reverse the movement to lower yourself back to the starting position, keeping your arm straight and the kettlebell controlled.
- Repeat for the desired number of repetitions before switching arms.
Additional Tips
When performing the Kettlebell Straight Arm Sit, start with a weight you can control for 3 sets of 5-10 reps, focusing on form over speed. Aim for a 5-second tempo per rep, emphasizing a controlled movement.
Beginners can try without a kettlebell or use both hands for stability, while advanced users can add pauses, presses, or increase weight for an extra challenge. Adding a variation of lifting the legs slightly can also enhance core engagement. Always prioritize form and control over the number of repetitions to optimize benefits and reduce injury risks.
My clients find that the kettlebell can help with the initial part of the movement by leaning the kettlebell forwards it can help pull you up and into the top position.
Watch me performing this challenging core exercise below:
Learn more: 7 overhead static kettlebell exercises for injury-free shoulders
5. Kettlebell Renegade Row
The Kettlebell Renegade Row is a challenging exercise that combines core stabilization with upper body strength, providing a dual benefit.
This complex move not only helps condition the midsection but also strengthens the back, making it an excellent addition to your workout routine. Its unique blend of balance, control, and strength challenges the body in ways few exercises can, igniting muscles from head to toe.
Muscles Engaged
- Upper back muscles (rhomboids, traps and latissimus dorsi)
- Abdominals (obliques)
- Glutes (stability)
- Hamstrings (stability)
How to Perform It
- Begin in a high plank position with a kettlebell placed on the floor on each side of your body, the handles running parallel to your body.
- Ensure your wrists, elbows, and shoulders are aligned, and your feet are spaced wider than hip-width for better stability.
- Contract your abdominals and glutes to keep your body in a straight line.
- Shift your weight onto your left hand and, with your right hand, grip the right kettlebell’s handle.
- Pull the kettlebell towards your hip while keeping your elbow close to the side of your body.
- Slowly lower the kettlebell back to the starting position, maintaining control.
- Repeat the row on the opposite side, transferring your weight onto your right hand before lifting the left kettlebell.
Additional Tips
For those new to the Kettlebell Renegade Row, starting with lighter weights is definitely advisable. A standard approach would be to perform 2-3 sets of 5-8 reps per side, focusing on maintaining form and control rather than speed.
The tempo should be steady and deliberate, with a focus on keeping the movement fluid on the row and resisting the downward rotational phase to maximize muscle engagement.
For beginners, an easier and safer way to perform the Kettlebell Renegade Row is to use a single kettlebell and place one hand on a bench. Switch hands once all the reps are completed.
Advanced practitioners can increase the challenge by adding a push-up between rows.
When using this exercise with clients, I always ensure they can hold a good and solid plank position on their hands for a full 60 seconds before introducing it. Shoulder taps are also the perfect pre-requisite exercise.
Watch a video of me performing this challenging exercise below:
Learn lots more: Master the renegade row with 5 progressions for beginners
6. Kettlebell Deck Squat
The Kettlebell Deck Squat is a dynamic, compound movement that seamlessly combines a deep squat with a hip bridge and a sit-up, all in one fluid motion. This is a personal favourite of mine and my personal training clients.
This exercise efficiently challenges your core and improves hip mobility. Its interesting sequence of movements also injects an element of fun into your workout routine.
Muscles Engaged
- Quadriceps
- Glutes
- Rectus abdominis
- Obliques
- Hamstrings
- Triceps
- Traps
- Forearms
How to Perform It
- Start with your feet shoulder-width apart, holding the kettlebell with both hands at chest level.
- Inhale, bend your knees and push your hips back to lower into a deep squat.
- Once at the bottom of the squat, gently sit back, rolling onto your back while bringing the kettlebell overhead.
- Lift your hips into a bridge, driving through your heels.
- Throw the kettlebell forwards overhead and roll back into the squat position, using the momentum to help you rise.
- Exhale and push through your heels, engaging your quads and glutes to return to standing, lifting the kettlebell back to chest level.
- Repeat the sequence for the desired number of repetitions.
Additional Tips
Incorporate 1-3 sets of 6-12 Kettlebell Deck Squats into your routine, using a moderately challenging kettlebell for resistance while ensuring proper form. Aim for a controlled tempo with a standard pace of 2 seconds down, a 1-2 second pause, and a 2-second rise.
Beginners should start with no weight and gradually add a light kettlebell, increasing the weight as strength and coordination improve. Advanced users can add an overhead press to enhance cardio and shoulder engagement. Focus on form to avoid injuries and optimize benefits.
My clients love this exercise but find getting their hips underneath them as they roll back forward challenging. You can often fix this by taking a wider stance and really throwing the kettlebell forward to gain more momentum to reach the bottom squat position.
Watch me perform one of my favourite exercises below:
Learn more: 7 Kettlebell Squats You Need to Know
7. Kettlebell Lateral Swings
The Kettlebell Lateral Swing is an innovative take on the traditional kettlebell swing, invigorating the classic move with a lateral or sideways component. This exercise is not for the beginner; it’s a dynamic move that is more for the advanced kettlebell enthusiast.
By swinging the kettlebell across the body rather than in the conventional forwards-backwards path, it adds an unusual twist, quite literally, to your workout, engaging the core in a unique way.
When executed correctly, the Kettlebell Lateral Swing is an excellent way to integrate rotational movements into your routine.
Muscles Engaged
- Shoulder stabilisers
- Obliques
- Hamstrings
- Glutes
- Quadriceps
- Rectus abdominis
- Transverse abdominis
- Latissimus dorsi
- Rhomboids
How to Perform It
- Stand with feet shoulder-width apart, and the kettlebell held down in one hand.
- Initiate the movement by swinging the kettlebell across the front of your legs as you push your hips back into a slight hinge position.
- Drive through your hips to propel the kettlebell upward and outwards in an arc to the side.
- Allow the kettlebell to reach approximately shoulder height, control the motion, and then smoothly guide it back down following the same lateral arc.
- Receive the kettlebell as it descends by hinging at the hips again, preparing for the next rep.
- Complete all reps on one side before switching hands.
Additional Tips
For beginners, it’s imperative to hone the standard kettlebell swing before advancing to the lateral version. Always start with a lighter weight to acclimatise to the movement and prevent accidents. Especially watch out for hitting your front knee.
When you embark on the Kettlebell Lateral Swing, technical precision is essential to reap the benefits while minimizing risk. Newcomers should start with a lighter weight to master the movement pattern and only progress to heavier kettlebells once confidence and control are established.
A typical set might consist of 8-15 repetitions per side, depending on fitness level and objectives. If your goal is muscular endurance, aim for higher repetitions; for power or strength, fewer, more explosive swings are appropriate.
A workout could include 3 to 5 sets with rest in between to ensure recovery and maintain form. The tempo should be controlled, with a powerful swing to the side, a brief moment of suspension at the top, and a smooth deceleration as the weight returns towards the starting position.
Watch me perform this tricky exercise below:
Essential reading: 4 Steps to Master the Kettlebell Swing for Beginners
Other Kettlebell Ab Exercises
Although these are 7 of my favourite kettlebell exercises for abs, 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 mostly using full-body movements, the abs are used in practically all exercises. That is one of the great benefits of using kettlebells, but it can ultimately be your downfall if your core and 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.
Learn more about what to avoid: 5 reasons to avoid the kettlebell Russian twist
Kettlebell Core Workout
Now that I have listed the 7 best kettlebell ab exercises let’s look at how we can combine them into a kettlebell core workout.
Begin by choosing 2 – 4 of the kettlebell core exercises below:
- Kettlebell Turkish Get-Up
- Kettlebell Windmills
- Kettlebell Sit and Press
- Kettlebell Straight Arm Sit
- Kettlebell Renegade Row
- Kettlebell Deck Squat
- Kettlebell Lateral Swings
Next, put them together into a circuit like this:
- Turkish Get Up (5 reps each side)
- Renegade Row (5 reps each side)
- Deck Squat (10 reps)
I’ve included some sample repetition numbers above, but you can alter these to fit your goals. Higher reps for endurance and lower for strength. For most people 5 – 12 reps should be good.
Once you have completed the kettlebell ab workout, you can rest for 60 seconds and then repeat for a total of 2 – 4 circuits.
Remember, if you are adding this circuit to an existing workout, then only perform intense core workouts at the end of your workout. Performing core exercises at the beginning of another workout can over-fatigue your core muscles, which are required to stabilise your spine.
With the above 7 exercises, you should now be able to design lots of your own kettlebell workouts for your abs.
Conclusion
I hope you have enjoyed these 7 kettlebell exercises for abs and the kettlebell core workout suggestions.
Kettlebells, unlike many other training tools, are most effective when used to target the full body rather than just individual muscles. Therefore, these kettlebell core exercises will not only develop beautiful core muscles but also strengthen the rest of your body.
Enjoy your new abs!
Have you tried these kettlebell exercises for your abs? Which one is your favourite?
FAQ
Kettlebells are one of the best tools for strengthening your abdominal muscles because they involve a lot of dynamic movements that require stabilisation by the core muscles.
Kettlebell exercises are excellent for intense full-body workouts, to build strength and muscle tone, burn calories and help you get rid of your belly fat. They should always be combined with a balanced diet if you’re aiming for weight loss.
This always depends on your physical attributes and your goals. Kettlebell swings, goblet squats and the Turkish get up are great exercises.
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