If you want a strong core, you can’t just work your abs by doing a ton of sit ups and crunches. You need to work your entire core, which is why the Kettlebell is a great core training tool!
Work your entire core, using these 5 Kettlebell Moves. Not only will they strengthen and tone your core, but they’ll also help you burn some calories by getting your blood pumping!
1. Windmill
The Windmill is a great move to build core stability and strength. It works your shoulders, back, glutes, hamstrings, and abs, especially your obliques!
To do the Windmill, place one hand through the handle of the kettlebell so that it rests on the back of your forearm. Your feet should be about shoulder-width apart with the toe of the side that doesn’t have the weight turned out about 45 degrees. Straighten the arm with the weight up toward the ceiling and keep the weight straight up toward the ceiling.
Then hinge over, pushing your butt back as you reach your free hand toward the ground while keeping the arm with the weight straight up toward the ceiling. Slowly hinge over as far as you can to touch your hand on the ground. Your knees may bend slightly as you hinge, but do not squat down. Feel your core rotate as you hinge over, but make sure your raised arm stays straight up toward the ceiling.
Drive back up to standing nice and tall then repeat, hinging back over.
2. OH Single Arm Sit Up
This is a great sit up variation to work your shoulders, lats, abs and even your quads.
To do the OH Single Arm Sit Up, hold a kettlebell in one hand with the kettlebell settled on the back of your forearm. Lie back on the ground with your arm and the weight straight up toward the ceiling and your legs straight out in front of you.
Keeping your arm straight up toward the ceiling and the weight stabile, sit up. Come to a seated position up nice and tall with your arm back by your ear and the weight straight up toward the ceiling. Do not let your arm bend or go out toward the side as you sit up. Try to keep your legs on the ground as you sit up.
Then lie back down and repeat, sitting back up.
3. Renegade Rows
This is a great plank variation to really work your back as well as your shoulders, abs, glutes and quads.
To do Renegade Rows, set two kettlebell on the ground under your shoulders and a bit closer together under your chest to help you balance and prevent rotation during the row. Set up in a high plank position with a hand on each weight and your feet wider apart. Beginners may need to do this from their knees.
With your body in a nice straight line from your head to your heels, row one weight up toward your chest, driving your elbow down and back toward the ceiling. Make sure that as you row, you brace your abs and squeeze your glutes to keep your body from rotating or your butt from going up in the air.
Then row the weight up on the other side and keep alternating rows.
4. Squat Rockers
Strong glutes mean you can not only run faster, but lift more and avoid hip, knee and low back pain. That is why the Squat Rockers are an important Kettlebell core exercise to include.
To do Squat Rockers, set the kettlebells on the ground slightly in front of you with your feet a little wider than shoulder-width apart. Grab a kettlebell in each hand and hinge over, pushing your butt back with your knees soft and back flat.
Hike the kettlebells back between your legs and up toward your glutes. Using your glutes, drive the kettlebells up and forward as you sink into a squat. Sit back in the squat and sink as low as you can as your chest comes up and the kettlebells go up and out in front of you to counterbalance you. Do not worry about how high up you get the kettlebells. Use them to help you sink lower in the squat.
As the kettlebells come back down and your forearms connect with your hips, hinge back over, pushing your butt back as your back stays flat and the kettlebells go back between your legs. Then repeat. Make sure your heels stay down and your glutes power the swing instead of your arms pulling the kettlebells up!
5. Teapots
This fun and simple standing Kettlebell core exercise is a great way to work the obliques.
To do Teapots, stand with your feet about hip-width apart and hold a kettlebell in one hand down by your side. Stand up nice and tall and place your other hand on your hip.
Then lower the kettlebell down toward the ground, hinging to the side. You may slightly pop your hips out toward the opposite side as you lower the weight down. Do not let your chest cave forward or your knees bend. Feel your opposite oblique stretching as you lower it down.
Then pull the kettlebell back up and come back to standing. Feel the opposite oblique work to pull you back up to standing and then repeat. More strength building moves available at RedefiningStrength.com.
If you’re looking for some more exercises check out 5 Killer Kettlebell Exercises for Your Butt.
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