10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer
No offense to sit-ups, planks, and hollow holds, but basic core exercises can feel drab day after day. They work the abdominals, but if you’re looking for stronger, sculpted abs, let me introduce you to a secret weapon: the kettlebell. I’m talking about kettlebell core exercises, specifically.
First things first: “A kettlebell is a cast-iron ball with a handle attached to the top, and due to its offset load and center of gravity, the kettlebell is used to train power, endurance, speed, and strength,” says Lauren Kanski, CPT, creator of the Body & Bell program on the Ladder app and a WH advisor. “It’s a very ballistic style of training, but in my opinion, it’s elite if you’re strapped for time and/or financial investment.”
The kettlebell also adds a fresh spin on core workouts because it uses your *entire* body, says Kanski. “Many people don’t understand that full-body complex movements are the best options to train the core compared to core-centric exercises,” she explains. And based on the pure versatility of a kettlebell, they allow for a well-rounded workout to build power, strength, and endurance in the various movement patterns, all while sculpting your core, she adds.
Meet the expert: Lauren Kanski, CPT, is the creator of the Body & Bell program on the Ladder app and a WH advisor.
Another perk? Whether you’re a fitness enthusiast or beginner, kettlebell exercises are effective for anyone and everyone, stresses Kanski. These moves are easy to adapt to your goals and level by changing up the load, speed, time under tension, isolation, and tempo. (FYI: Here’s how to avoid common kettlebell training mistakes.)
As for how often you should do kettlebell exercises, Kanski recommends four to five days a week for optimal results. “The best part about the kettlebells is all the goals go hand in hand,” she explains. “You get leaner, stronger, and more athletic as you spend time learning the skills.” (Here! For! It!)
For a killer total-body workout, keep scrolling for Kanski’s picks for kettlebell core exercises.
10 Best Kettlebell Core Exercises
Instructions: Pick one lower-body move, one upper-body move, and either a windmill or Turkish get up. Do 3 sets of 10 reps for each of the upper and lower body exercises, and 2 sets of 3 reps for the windmill or Turkish get up.
Pro tip: Focus on your breath. “Inhale as you move the load toward the floor or brace to lift and exhale as you move the load away from the floor,” Kanski says. “It applies to all main lifts, swings, cleans, and snatches because breathing controls the core engagement.”
