Kettle bell training is different to other training regimes in the sense you are continuously moving a weight quickly so you have a cardiovascular workout plus a strength and bodybuilding session all in one. But unlike conventional training procedures; doing this exercise constantly engages your core which offers you a continuous abdominal workout.
Also there are many abdominal exercises that you can do with a kettlebell and they can be combined with any other routine you may be doing or as a standalone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
Overhead sit-ups: Laying completely flat arms stretched out above your head and holding the bell by the horns, raise the KB up towards the ceiling; then once its directly over your head lift your head and upper back of the floor and hold for a few seconds then slowly back to the start position; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
These are only a few of the many abdominal exercises you might include within your kettle bell program, you can try doing them for a fixed amount off reps or specific time frame. Also you may do the aforementioned for 15 minutes making it a full abdominal kettlebell workout routine.
Russian twists a 1 minute
Overhead sit-ups x 1 min
Half ups x 1 minute
Repeat each exercise 5 times
Also there are many abdominal exercises that you can do with a kettlebell and they can be combined with any other routine you may be doing or as a standalone workout. Here are some of the fundamental abdominal exercises that you can do with your KB.
Russian twists: By far the most well known of all the actual abdominal moves, the RT's undoubtedly are a great exercise and they are also easy to begin with. Sat on a floor or gym step, knees bent slightly and tilting back holding the bell at the horns one twists to one side and puts the bell down but not letting go of the horns; then lifting it over your legs again the movement is repeated back and forth. It's a fantastic exercise working your arms and also shoulders. You must remember to engage the abs enough to feel them taut before beginning.
Overhead sit-ups: Laying completely flat arms stretched out above your head and holding the bell by the horns, raise the KB up towards the ceiling; then once its directly over your head lift your head and upper back of the floor and hold for a few seconds then slowly back to the start position; repeat.
Half get ups: As the name suggests it's the 1st half of the TGU. Lying on a floor with the bell one side, roll over and take the KB in your hands and press up over head with one arm, then sit up in a single motion keeping the KB straight above your head arm locked constantly, then slowly resume to start position and swap arms and do it again.
These are only a few of the many abdominal exercises you might include within your kettle bell program, you can try doing them for a fixed amount off reps or specific time frame. Also you may do the aforementioned for 15 minutes making it a full abdominal kettlebell workout routine.
Russian twists a 1 minute
Overhead sit-ups x 1 min
Half ups x 1 minute
Repeat each exercise 5 times
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if you are new to kettle bells you can gainrock hard abs doing aeasy abdominal kettle bell workout routine for beginners
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