Kettle bell training is unique in the sense you are continuously moving using a weight at a fast speed so you have a cardiovascular workout in addition to a strength and body building session. But in contrast to conventional training procedures; doing this type of exercise constantly engages the core which ultimately give you rock hard abdominal with continual use.
Also there are numerous abdominal exercises that you can do with a kettle bell and they can be combined along with other routines you are already active with or as a stand alone workout. Here are some of the fundamental abdominal exercises that you can do 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 absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get up: As the name suggests it's the first half of the Turkish get up. Lying on the floor with the bell to one side, roll over and take the KB in both hands and press up over your head with one arm, then sit straight up keeping the KB straight above your head arm locked at all times, then slowly return to start position and repeat.
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 a 1 minute
Over head sit-up x 1 minute
Half get up x 1 min
Repeat each exercise 5 times
Also there are numerous abdominal exercises that you can do with a kettle bell and they can be combined along with other routines you are already active with or as a stand alone workout. Here are some of the fundamental abdominal exercises that you can do 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 absolutely flat forearms extended above your head and holding the bell on the horns, raise the KB up for the sky; then the moment it's directly over your head lift your head and upper spine area of the ground as if performing a regular crunch and hold for a count of 3, slowly move back to the start; repeat.
Half get up: As the name suggests it's the first half of the Turkish get up. Lying on the floor with the bell to one side, roll over and take the KB in both hands and press up over your head with one arm, then sit straight up keeping the KB straight above your head arm locked at all times, then slowly return to start position and repeat.
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 a 1 minute
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 kettlebells you can gainrock hard abs doing aeasy abdominal kettle bell workout routine for beginners