Are you tired of the typical abdominal exercises? Do you want to strengthen your core but don’t know what exercises to do?
The work of the abdomen is one of the most requested requests by all users who go to gyms. Everyone wants apart from having a strong abdomen that they notice the so-called “tablet”. To do this, they perform an infinity of shrugs, believing that these types of exercises are the key to showing off a magazine abdomen.
Learn to work your abs with functional exercises using a kettlebell.
The 7 best kettlebell exercises to strengthen your abs
1. One-sided swing
The swing is an exercise that makes the muscles of the legs such as the abdomen, gluteal and lumbar muscles work globally. In addition, when doing it with one hand, you will need greater force to maintain control and stability of the trunk, an action that translates into greater activation of the abdominals.
- Grab a kettlebell in one of your hands and hang it between your legs.
- The legs are slightly flexed.
- Perform a rocking motion with the weight, until it rises to chest level.
- Help yourself with the arm that remains free to maintain balance and stabilize the trunk.
2. Snatch
This drill is the natural progression of the swing. It is about adding a phase in the final movement of the previous exercise. With this movement, in addition to working the muscles mentioned above, it will give an extra activation and work to the muscles of the lower back.
- Take the swing overhead.
- Perform the kettlebell swing keeping your arm straight at all times and your elbow locked.
- Raise the weight above your head with your arm outstretched.
3. Push press
It is an exercise with which you will strengthen the muscles of the legs and arms, in addition to working the core in an intense way.
- Standing.
- Place a kettlebell held in one hand and resting on your chest.
- Do a knee bend.
- Once in the final squat position, perform a shoulder press.
- Try to make the movement ballistic, that is, the squat and the press are performed consecutively.
4. Jerk
It is an exercise that to execute it you need to perfectly master the swing and the push press, since it is an exercise composed of these two movements.
- Begin with the kettlebell held by one hand between your legs.
- Swing to raise the weight toward your shoulder.
- Stretch your free arm to the side for balance and to help you maintain your body position.
- Raise the kettlebell above your head, stretching your arm helping you with a sharp blow.
5. One-handed thrusters
Squeeze your abs for a squat and press to work your body in a functional way with this exercise.
- Hold a kettlebell with one arm in front of your face at shoulder height.
- Perform a full squat.
- On the rise, go pressing with the arm that is holding the kettlebell.
- Finish the movement by standing upright and your hand stretched out over your head.
6. Overhead squad
It may be one of the exercises whose execution is more difficult to do correctly, since it requires a great range of motion and postural control.
With this exercise you will strengthen the entire core in a functional way while working your legs.
- Hold a kettlebell overhead.
- Hold with your arm outstretched and controlling your back so that it does not go excessively forward.
- Perform a squat holding the weight above your head.
7. The mill
With this exercise you will strengthen the hamstrings, obliques and lower back mainly.
- Hold a kettlebell with one hand above your head.
- Legs straight and shoulder width apart.
- The hand that you have free, place it on the front of the leg.
- Try to touch the heel by lowering with your hand, at the same time that you flex your trunk laterally.
Conclution
If you are tired of the typical shrinkages that do not serve for anything other than damaging the health of your spine, we suggest that you include some of these movements that we have proposed in your exercise routine.
The abdomen has been scientifically proven that it is not necessary to work it in a specific way, since functional exercises involve a very high stimulation of this musculature.
Reference
- Plaza, Luz. 10 Core-Strengthening Kettlebell Moves. For Livestrong. ⌈Revised February 2017⌋.
