You Just Need These 4 Kettlebell Moves to Build Serious Core Strength

·2-min read

A kettlebell is a versatile piece of equipment you probably already use to strengthen your glutes and hamstrings, but you can also grab a ‘bell to strengthen your core, too. Noam Tamir, certified strength and conditioning specialist and founder of TS Fitness in New York City, created a circuit with four kettlebell exercises to build ab strength.

This kettlebell workout strengthens the core in a multitude of ways, says Tamir. It includes anti-rotation exercises to build stability, anti-lateral flexion to strengthen the core and lengthen the spine to help improve posture in the saddle.

Every exercise helps stabilize, strengthen, and create increased functionality of the core and the body, Tamir says.

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How to do it: Complete each exercise for 8 to 10 reps. Repeat the circuit for 3 to 4 rounds, taking 20 to 30 seconds of rest between each round. You’ll need a kettlebell and a mat.

Bear Plank Pull-Through

Start on all fours with wrists under shoulders and knees under hips. Keeping your back flat and your hips stable, press through hands to lift your knees off the ground two inches, with kettlebell just behind right wrist. Hold the bear plank as you bring left hand under your chest to grab kettlebell and pull to the left side, then return to starting position. Bring right hand to grab kettlebell to pull back to right side, then return to starting position. Continue to alternate, completing 8 to 10 pulls on each side.

Half-Kneeling Halo

Start in a half-kneeling position with knees bent at 90-degree angles, left foot in front. Holding a kettlebell by the horns at the chin, engage your core, then circle the bell around your head to the left as if forming a “halo” overhead and return to starting position. That’s one rep. Repeat going in the opposite direction. Maintain an erect spine and solid core. Complete 8 to 10 reps, in each direction.

Straight-Leg Sit-Up

Lie faceup on the mat, arms and legs out straight, holding the kettlebell by the horns. As you sit up, extend the right arm straight up towards the ceiling. Lower back down and bring right elbow back down by ribs. Repeat 8 to 10 times.

Half-Kneeling Reverse Wood Chop

Start in a half-kneeling position with knees bent at 90-degree angles, right foot in front. Holding a kettlebell by the horns diagonally across your body and overhead to the right, draw the kettlebell down to your left hip. Then, reverse the motion to return to the starting position. Complete 8 to 10 repetitions, then switch sides so your left foot is in front and repeat 8 to 10 reps.

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