5 Tough Kettlebell Abdominal Exercises

In many gyms abdominal exercises are performed on a mat or on the ground. The disadvantage of these exercises is that they are intense (and not only for the abs) and very stressful for the back and neck. To get a more efficient and severe abdominal training, the Kettlebells are a good alternative. The Kettlebell is heavier and more functional training without having to be constantly on the ground.

Kettlebell abdominal exercise 1

You’re in a spread position in which the feet are shoulder width apart.
Hold the Kettlebell with a straight arm over your head with the other arm pointing downwards.

With the arm pointing downwards, move (slowly) from the back of the hand to the inside of the foot (if you do this with the left it goes to the inside of the left foot). The upper body is so screwed that the extended arm is pointing straight up.
Move (quickly) back to the starting position (not explosive).

Kettlebell abdominal exercise 2

You’re in a spread position in which the feet are shoulder width apart.
Keep the Kettlebell tucked between your legs with two hands.

Swing the kettlebell with both hands between the legs backwards. Make a slight knee flexion. Swing the kettlebell forward to about a horizontal position. Here, the legs are stretched again. Then move back to the starting position.

Kettlebell abdominal exercise 3

Patient:
You’re in a spread position in which the feet are shoulder width apart.
The kettlebell is held with both hands to the body with drooping arms.

Performance:
Pick the kettlebell with one hand and take it with a circular motion behind your body. With the other hand, pick the Kettlebell up and bring it to the back of your body. Then you repeat the movement through and through. The body stays upright. With the abdominal muscles providing a stabilizing function. The exercise can also be performed in the other direction.

Kettlebell abdominal exercise 4

Put two kettlebells shoulder width down to the ground. Support both of your hands on both kettlebells.The feet are in a spread position which is wider than the shoulders. The body is at this time in an oblique position.

Performance:
You grab with one hand Kettlebell and brings it in a straight line to your chest. Bring the kettlebell back to its starting position and repeat the movement on the other side. The upper body does not rotate during the movement of the arms. This allows the abdominal muscles have a stabilizing role.

Kettlebell abdominal exercise 5

You’re in a spread position in which the feet are shoulder width apart.
You pick up the kettlebell with two hands and hold it against your chest.

Move the kettlebell with a circular motion around your head back to your chest. The exercise can also be performed in the other direction.
The upper body does not rotate during the movement of the arms.

Sets, reps and rest:
Pick a weight that you can do 15-20 repetitions with. If you can do more reps than use heavier weight. You make a minimum of 3 series and a maximum of 5 series.
Use at least 30 seconds pause and up to 1 minute between the series.

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