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Ladies, get ready for a core workout that’ll have your abs feeling the burn for days! You’ve been crushing the kettlebell routines, and I couldn’t be more excited to bring you a workout that’s all about targeting the abs. Because, let’s face it, who doesn’t love a strong core, right?
And bonus—this workout will also crank up your heart rate, so you’re getting double the benefits: sculpting your midsection and burning those extra calories! Now, if you’re someone who doesn’t have a kettlebell on hand, no stress at all—you can use a dumbbell and still get all the same amazing results. Ready to feel the burn? Let’s get into it!
Here’s What You’ll Need
The Kettlebell Ab Workout
We’re going to hit all the key areas—upper abs, lower abs, and those sneaky obliques!
1. Kettlebell Halo
This move is a game-changer for those obliques.
- Stand with your feet about hip-width apart.
- Hold the kettlebell by the base, wrapping your palms around the handles.
- Lift the kettlebell overhead, bending your elbows to bring it behind your head.
- Circle it around your head in a controlled manner, using your core to rotate slightly.
- Do 10 circles in one direction, then reverse for another 10.
2. Windmill
- Hold the kettlebell in your right hand, directly over your shoulder.
- Step your feet slightly wider than shoulder-width, with your left knee and toes turned out.
- Hinge at your hips, pressing your hips to the right, while you slide your left hand down the inside of your left leg.
- Press back up using your obliques on the right side.
- Complete 15 reps with the right arm up, then switch sides.
3. Kettlebell Roll Up
Ready for a killer move that’ll challenge your entire core? Roll-ups with a kettlebell do just that.
- Lie on your back, holding the kettlebell with both hands at the base, palms wrapped around the handle.
- Press the kettlebell straight up above your chest, legs extended out straight.
- Engage your abs and roll up, pressing the kettlebell up to the sky as you reach a seated position.
- Slowly roll back down with control, and repeat.
4. Kettlebell Twists
Nothing hits the obliques like a good ol’ Russian twist with some added kettlebell weight.
- Sit on your tailbone, holding the kettlebell in both palms.
- If you can, lift your heels off the mat to balance, or keep them on the ground if that’s more comfortable.
- Twist your torso to the right, bringing the kettlebell to your side, then rotate to the left.
- Keep alternating sides for 30 seconds.
5. Kettlebell Crunch
- Lie on your back with your legs extended straight up to the sky.
- Hold the kettlebell over your chest with straight arms.
- Curl up, reaching your arms toward your toes.
- Slowly lower back down, keeping the legs lifted the whole time, and repeat.
How to Structure the Workout
Here’s how I recommend you tackle this ab-blasting routine:
- Perform each exercise for the recommended reps (or time).
- Rest for 20-30 seconds between exercises.
- After you’ve completed all five moves, rest for about a minute.
- Repeat the entire circuit 3-4 times depending on how spicy you want to make it.
Trust me—by the third round, you’ll feel the fire in every muscle of your core!
Make It Your Own
I love how adaptable kettlebell workouts are. If you want more of a challenge, you can increase the weight of your kettlebell or add more reps. On days when you’re feeling sore (and believe me, after a few rounds of this workout, you will be!), you can opt for lighter weights or fewer rounds.
For those of you who are beginners, start slow. Keep the weight light and focus on form first—quality over quantity. And, if you want an extra challenge, well, you know what to do: crank up the weight or add in some bonus reps!
Why Kettlebells for Abs?
Kettlebells are magic for core workouts because they engage multiple muscles at once. Unlike standard crunches, kettlebell movements target upper and lower abs, obliques, and the deep core muscles that hold everything together.
Wrapping It Up
Ladies, I know you’re going to crush this kettlebell ab workout. It’s one of those routines that’s tough but oh-so-rewarding. You’ll feel it deep in your core for days afterward—and that’s how you know it’s working! If you enjoyed this workout, be sure to share it with your friends or try out my other kettlebell routines for a full-body blast! Let’s get strong together!
