Kettle bell training is unique in the sense that you are continuously moving with a weight at a good speed so you get a cardiovascular workout as well as a strength and muscle building session. But unlike conventional training methods; doing this type of exercise constantly engages the core which ultimately give you rock hard abs with continual use.
Also there are many abdominal exercises that can be done with a kettle bell and they might be combined with other routines you might be doing or as a seperate workout. Here are some of the fundamental abdominal exercises that can be done with your KB.
Russian twists: Probably the most common of all the ab moves, the RT's are a great exercise and are easy to master. Sat on the floor, knees bent slightly and just about leaning back holding the kettle bell by the horns you twist to one side and lightly place the kettle bell down without letting go of the handle; then lifting the KB again passing it over your legs you twist right round to the opposite side and repeat. It's a real mean exercise that also works the biceps and forearms. Make sure you lean back far enough to feel the abs tense before you start.
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.
1/2 get ups: Obviously it's the very first half from the TGU. Lying on your floor with the bell one side, roll on your side and take the KB within your hands and press upward with one arm, then all in a singular movement move your back up of the floor so you are sat straight up making sure you keep the KB straight above your head arm locked constantly, then slowly resume to start position and also swap sides and repeat the process.
These are just a few abdominal exercises you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists x 1 min
Over head sit-up x 1 minute
Half get up x 1 min
Repeat each exercise 5 times
Also there are many abdominal exercises that can be done with a kettle bell and they might be combined with other routines you might be doing or as a seperate workout. Here are some of the fundamental abdominal exercises that can be done with your KB.
Russian twists: Probably the most common of all the ab moves, the RT's are a great exercise and are easy to master. Sat on the floor, knees bent slightly and just about leaning back holding the kettle bell by the horns you twist to one side and lightly place the kettle bell down without letting go of the handle; then lifting the KB again passing it over your legs you twist right round to the opposite side and repeat. It's a real mean exercise that also works the biceps and forearms. Make sure you lean back far enough to feel the abs tense before you start.
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.
1/2 get ups: Obviously it's the very first half from the TGU. Lying on your floor with the bell one side, roll on your side and take the KB within your hands and press upward with one arm, then all in a singular movement move your back up of the floor so you are sat straight up making sure you keep the KB straight above your head arm locked constantly, then slowly resume to start position and also swap sides and repeat the process.
These are just a few abdominal exercises you could include in your kettle bell session, you can do them for just a set amount off reps or time period. Also you can certainly just do the aforementioned for 15 minutes continuous mins as a full ab exercise.
Russian twists x 1 min
Over head sit-up x 1 minute
Half get up x 1 min
Repeat each exercise 5 times
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if you are new to kettle bells you can get rock hard abs doing this simple abdominal kettle bell workout routine for beginners
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