There are many kettlebell exercises that can be used to improve your abs but there is an order to things when it comes to kettlebell ab workout training that will ensure you get the most results from your time invested.
The 3 kettlebell ab workouts below progress logically ensuring that each workout builds on the one before it.
I recommend that you pair the Slingshot with the Single Handed Deadlift to form a great introductory workout.
The Single Handed Deadlift will work most muscles in the body, increase your cardio and improve your movement skills ready for the all important kettlebell swing.
Here’s an image of the kettlebell single handed deadlift:
So now you have the 2 exercises you can put them together into a great beginners kettlebell ab workout.
Workout 1
Slingshot – clockwise x 30 seconds (or 20 reps)
Slingshot – anti-clockwise x 30 seconds (or 20 reps)
Single Arm Deadlift – Left x 30 seconds (12 – 15 reps)
Single Arm Deadlift – Right x 30 seconds (12 – 15 reps)
Rest 30 – 60 seconds
Repeat up to 4 times
Try to create a flow as you progress through the workout moving from one exercise to the next nice and smoothly without too much rest in between each exercise.
2. Kettlebell Ab Workout for Beginners
Once you have mastered workout 1 above you can start to progress onto the all important kettlebell swing which is not only a huge full body exercise but also a great ab exercise too.
Fundamentally each time you reach the top of the kettlebell swing you are performing a standing dynamic plank exercise.
The kettlebell swing will also help to reduce body fat revealing your abs from underneath.
Here’s an image of the two handed kettlebell swing:
Lets put together the kettlebell swing with the slingshot above for an excellent full body workout.
Workout 2
Two Handed Kettlebell Swing x 20 seconds (or 10 reps)
Slingshot – clockwise x 30 seconds (or 20 reps)
Slingshot – anti-clockwise x 30 seconds (or 20 reps)
Repeat up to 5 times
As you get stronger and your technique and cardio improves you can increase the two handed swing time to 30 seconds (or 15 reps) rather than 20 seconds.
Your ultimate goal is to perform the full turkish get up but the half get up will provide an excellent ab workout and is the best place to start.
Here’s an image of the half turkish get up:
You can pair the Half Turkish Get Up with the Two Handed Kettlebell swing for a super full body workout.
Workout 3
Two Handed Kettlebell Swing x 30 seconds (or 15 reps)
Half Turkish Get Up – left x 3 – 5 reps
Half Turkish Get Up – right x 3 – 5 reps
Repeat up to 5 times
Try to avoid returning the kettlebell to the floor in between half get up repetitions. Keep the arm locked for the full amount of repetitions before changing sides.
Once you can successfully get through this workout you can advance to the Full Turkish Get Up for a monster workout that will target most muscles in your body.
Here’s an image of the full turkish get up:
What’s Next?
Once you have managed to master all 3 of the above Beginner Kettlebell Ab Workouts you are well on your way to the next level of kettlebell training.
Truth be told, the above 3 workouts will deliver more results than you realise.
Practice and focus on great technique.
I recommend you work your way through the workouts 3-5 times per week. Listen to your body and take more rest days if needed.
Let me know if you have any questions in the comments below:
Thanks! And my abs thank you!